Can Gargling Help Prevent Colds and Flu?

It might sound too simple to be true, but gargling has actually been studied as a way of helping reduce the risk of upper respiratory tract infections.

Most of the research comes from Japan, where gargling has long been part of everyday hygiene, particularly during winter. While many of us think of gargling as something we do once we already have a sore throat, researchers have been interested in whether it may also help reduce the risk of developing respiratory infections in the first place.

So, does it actually work? 

Several human studies have found that people who gargle regularly may be less likely to develop upper respiratory tract infections or influenza. More recently, a systematic review and meta-analysis concluded that gargling, particularly with water or green tea, shows promise as a simple strategy for reducing the risk of respiratory infections. 

Exactly how gargling works isn't fully understood. Mechanistically, it is thought that it may help wash away viruses from the back of the throat before they have the opportunity to attach to cells, multiply and spread further into the respiratory tract. 

Gargling is inexpensive, easy to do and safe for most people. If you're looking for another simple habit to include in your winter routine, it may be worth adding to your toolkit.

If you'd like to give it a try, simply gargle with water or cooled green tea for around 15–30 seconds, then spit it out. Repeating this two or three times may help rinse the back of the throat. 

If you've been inspired to dust off the green tea in your pantry, you might also enjoy our companion article, Green Tea: More Than Just a Warm Drink. We take a closer look at the research behind green tea, including its potential role in supporting immune health, how to brew the perfect cup, and why we sometimes include it as part of personalised treatment plans for women experiencing recurrent urinary tract infections and vaginal microbiome imbalances. Read the full article here.

Bobbie X 

 

References
1.    Umeda M, et al. Preventive effects of tea and tea catechins against influenza and acute upper respiratory tract infections: A systematic review and meta-analysis. European Journal of Nutrition. 2021. 
2.    Satomura K, et al. Prevention of upper respiratory tract infections by gargling: A randomised trial. American Journal of Preventive Medicine. 2005. 
3.    Ide K, et al. Effect of gargling with green tea on the prevention of influenza: A randomised controlled study. Healthcare. 2024.