Honey, Garlic & Onion: Natural Support for Coughs, Sore Throats & Winter Wellness
As cold and flu season rolls around, many families start searching for natural ways to support their health and ease symptoms like coughs, sore throats and congestion.
While no food can prevent or cure the common cold or flu, certain ingredients have been traditionally used for centuries to provide symptom relief and support the body's natural immune response. Three of the most well-known are honey, garlic and onion.
Let's explore the science behind these kitchen staples and why they deserve a place in your winter wellness toolkit.
Honey
Honey has long been used to soothe irritated throats and calm persistent coughs. Its thick, syrupy texture helps coat the throat, creating a protective layer that may reduce irritation and the urge to cough.
Research has shown that honey can be as effective, and sometimes more effective, than some over-the-counter cough medicines for reducing cough frequency and improving sleep quality in children over 12 months of age.
Honey is mineral rich and also contains naturally occurring antioxidants and antimicrobial compounds that may help support the body's response to infection.
Quality does matter - I recommend opting for a raw, local honey that is in glass and hasn’t been heat treated.
Garlic
Garlic isn't just a flavour enhancer, it contains a unique sulfur compound called allicin, which is produced when garlic is crushed or chopped.
Allicin has been studied for its antimicrobial, antiviral and immune-supportive properties. While garlic won't stop you from catching every winter bug, research suggests regular garlic consumption may help support immune function and reduce the severity or duration of some respiratory infections.
Garlic may also help stimulate certain immune cells that play a role in defending the body against pathogens.
Benefits of Garlic During Cold and Flu Season
Contains allicin, a powerful bioactive compound
Supports normal immune function
Has antimicrobial and antiviral properties
May help reduce the duration of common colds
Rich in antioxidants that help combat oxidative stress
FERMENTED GARLIC + HONEY RECIPE
Ingredients:
1 cup raw, organic garlic cloves, peeled and slightly crushed by a knife
1 cup raw, local honey
Method:
1) Place the garlic cloves inside a clean jar and pour the honey over the top to cover the garlic. Seal loosely and place into a dark pantry.
2) Once a day, open the lid completely to ‘burp’ the honey and garlic. Pop the lid back on and tip the jar to cover the garlic again with the honey. Stand upright, loosen the lid slightly and place back in the pantry.
3) You can have a spoonful of the honey at anytime you feel a sore throat or tickle coming on but the longer you leave it, the more potent it becomes. Ideal time is between 4-6 weeks.
4) It can be stored for up to a year, as long as you don’t see mould growing on the garlic. You might see the garlic dull in colour or have a greenish tinge, this is normal.
This recipe is fantastic to keep on hand all year around in the medicine cabinet, to cook with or even have in the final few weeks of pregnancy to lower GBS risk
Onion
Onions have been used in traditional remedies for generations, particularly for coughs and chest congestion.
They are rich in flavonoids, particularly quercetin, a plant compound known for its antioxidant and anti-inflammatory properties. Quercetin has been studied for its potential role in supporting immune health and helping regulate inflammatory responses.
When combined with honey, onions release natural juices that create a sweet syrup traditionally used to soothe coughs and sore throats.
Benefits of Onion for Respiratory Health
Rich source of quercetin and antioxidants
Supports the body's natural inflammatory response
Traditionally used to help soothe coughs
May help loosen mucus and support respiratory comfort
Contains prebiotic fibres that support gut health
ONION + HONEY COUGH SYRUP RECIPE
Ingredients:
1 raw, organic onion thinly sliced
Enough raw, local honey to cover the onion
Optional additions: raw organic ginger, cloves, raw turmeric, raw red chilli
Method:
1) Slice the onion and place into a jar/ small bowl
2) Cover with honey and then cover the bowl/jar and let it sit at room temp for 12-24 hours
3) The onion juices will create a ‘runny honey’ texture, have a spoonful of this liquid every few hours to calm a cough
4) Store the remaining mixture in a air tight jar for up to a week
Do not give the garlic honey or onion honey to babies under 1 due to risk of botulism
