The human body naturally produces mucus as a way to protect and lubricate the throat, sinuses, and airways. Mucus plays an important role in trapping dust, allergens, and other harmful particles that we breathe in every day. However, when mucus production becomes excessive, it can lead to a constant feeling of phlegm in the throat, causing discomfort and frustration. Many people find themselves frequently clearing their throat, feeling like there’s something stuck, or experiencing a persistent cough. While it’s common to assume this is just an annoying problem, it can actually be a sign of a deeper issue going on within the body. Understanding the real causes of constant phlegm and mucus buildup is the first step toward finding lasting relief. Some of the main causes include acid reflux, certain medications, and postnasal drip. Thankfully, there are simple and natural solutions that can help address these underlying issues and clear up the mucus for good.

One of the most common yet often overlooked causes of excess mucus is acid reflux. This happens when the valve that separates the stomach from the esophagus doesn’t close properly, allowing stomach acid to escape and move back up into the esophagus and throat. When this acid makes its way into the throat, it can irritate the lining and trigger an increase in mucus production as the body’s way of protecting itself. While many people associate acid reflux with heartburn, not everyone experiences this burning sensation. In fact, some people have what’s known as silent reflux, or gastrolaryngeal reflux disease (GLR). In silent reflux, mucus buildup in the throat may be the only noticeable symptom, which often leads to misdiagnosis or no diagnosis at all. One natural way to address acid reflux is by using apple cider vinegar. Mixing two tablespoons of apple cider vinegar in a glass of water and drinking it twice a day before meals can help balance the acid levels in the stomach and encourage the valve to close properly. Many people report a significant decrease in mucus after about a week of following this simple routine, which is a strong sign that acid reflux was likely the cause of the problem.

Another contributor to persistent mucus is the use of antacid medications and proton pump inhibitors, commonly known as PPIs. These medications are frequently prescribed to manage acid reflux, especially for individuals over the age of 40. While they may provide temporary relief by reducing stomach acid, they often end up causing more harm than good in the long run. By suppressing stomach acid, these medications interfere with proper digestion and can prevent the stomach valve from closing as it should. This can lead to an increase in reflux symptoms and, as a result, more mucus production. For those who have been taking antacids but are still struggling with excess phlegm, it may be time to explore alternative solutions. In addition to using apple cider vinegar as mentioned earlier, many people benefit from taking betaine hydrochloride supplements. Taking five to ten capsules of betaine hydrochloride before meals can help boost stomach acid levels, improve digestion, and promote proper function of the stomach valve, ultimately reducing reflux and mucus production.

Postnasal drip is another major cause of constant mucus in the throat. This condition occurs when the sinuses produce excess mucus that drains down the back of the throat. Postnasal drip can be triggered by chronic sinus infections, which may be caused by bacteria, viruses, fungi, or yeast. When the sinuses are inflamed or infected, they produce more mucus than normal, which leads to a persistent need to clear the throat, coughing, and a feeling of something being stuck. People dealing with postnasal drip often experience symptoms that linger for weeks or even months. A natural and effective remedy for postnasal drip is using a neti pot. By filling the neti pot with distilled water, a pinch of sea salt, and a few drops of grapefruit seed extract, you can flush out the sinuses, clear away excess mucus, and help eliminate harmful microbes. Regular sinus rinsing can break down biofilms—protective layers that allow bacteria and fungi to thrive—and promote better sinus health overall.

In summary, constant phlegm and mucus in the throat can be caused by silent acid reflux, overuse of antacid medications, or postnasal drip from chronic sinus infections. By addressing these underlying issues with natural remedies such as apple cider vinegar, betaine hydrochloride, and neti pot rinses, you can effectively reduce mucus production and find long-lasting relief. Taking a proactive approach to treating the root causes, rather than just the symptoms, can improve your overall throat and sinus health and leave you breathing easier every day.