Key Takeaways

• Persistent phlegm is a symptom, not a disease. It’s your body’s way of telling you something is wrong. The four most common culprits are gastroesophageal reflux, chronic sinusitis, food allergies, and postnasal drip.
• Gastroesophageal Reflux (GERD) can silently cause phlegm as stomach acid irritates the throat, even without obvious heartburn.
• Chronic Sinusitis leads to an overproduction of mucus in your facial sinuses, which then drains into your throat, causing congestion and pressure.
• Food Allergies or Intolerances can trigger a body-wide inflammatory response that manifests as excess mucus in your respiratory tract.
• Natural remedies are powerful. Simple changes like proper hydration, using specific herbs like thyme and ginger, and managing your home environment can dramatically reduce phlegm production and help you feel better.

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1. Gastroesophageal Reflux (GERD): The Silent Culprit

One of the most frequent causes of chronic throat phlegm is something you might not even associate with your throat: gastroesophageal reflux, or GERD. This is a condition where the acid from your stomach travels back up into your esophagus, the tube connecting your stomach and your mouth. While many people think of GERD as causing that classic fiery heartburn in the chest, it often presents in a much more subtle, or “atypical,” way. This includes that persistent phlegm, a chronic dry cough, or a constant tickling sensation that makes you want to clear your throat.

So, how does stomach acid cause phlegm? When that harsh acid splashes up and irritates the delicate lining of your esophagus and throat, your body goes into defense mode. It produces more mucus to act as a protective barrier. If the reflux is chronic, this mucus production goes into overdrive. To make matters worse, the constant inflammation can damage your airways and reduce your ability to effectively clear the phlegm, leading to accumulation and even potential infections. It becomes a vicious cycle of irritation and mucus production.

How can you know if GERD is your issue? Pay attention to these clues:

• Timing is everything. Do you notice the phlegm, a sour taste, or a burning sensation in your chest or throat after meals, especially large or fatty ones? Does it get worse when you lie down at night?
• You have a nighttime cough. Many people with reflux-induced phlegm find themselves coughing persistently at night. Your voice might also become hoarse and gravelly, especially in the morning.
• You wake up with a sore throat. Waking up with an irritated throat, a mouth full of thick phlegm, and a bitter taste is a classic sign that stomach acid has been creeping up while you were sleeping.

If you suspect this is your problem, your first step should be to consult your doctor, who may recommend an endoscopy to confirm the diagnosis. In the meantime, you can take action at home. Avoid foods that are known to worsen reflux, such as high-fat meals, spicy foods, chocolate, coffee, carbonated drinks, and alcohol. Crucially, stop eating at least two to three hours before you go to bed. Also, try elevating the head of your bed by about six to eight inches (or 20 cm) or using a couple of extra pillows. Gravity is your friend here, helping to keep stomach acid where it belongs.

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