Natural Remedies for Coughs and Colds

Ahh, winter — or should we call it “sniffle season”? Along with cooler temperatures and tasty citrus, this time of year brings bugs like the flu and common cold. If the tissue box is calling you, try one of these natural remedies from FruitGuys’ client care specialist Stephanie Araujo.

Stephanie, or as we call her, Steffy, grew up using traditional remedies from her Dominican family to combat illness. She learned them from her mother, who learned them from her mother and the generations of Dominican women before her.

“Growing up in a Caribbean household, we used natural ingredients from our fridge and seasonings from our cabinets to remedy any sickness,” Steffy says. “I was born in America, but I am very in tune with my culture’s ways. As a child, I learned to use food as medicine by watching my mother remedy the entire family with ingredients like onions, apples, and limes.”

Steffy still uses her family recipes today. Here’s a collection of her favorite natural remedies to combat colds, coughs, chest congestion, headaches, and more.

Steffy’s Dominican Cold Care Tea

Ingredients:

• 8 cups water (preferably bottled spring water)
• 1 apple (preferably red)
• 1 lime (or lemon)
• 1 red onion (medium)
• 1 finger-length piece fresh ginger
• 1–2 cinnamon sticks
• 2 tablespoons ground cinnamon
• 1/2 teaspoon ground turmeric, 1/4 teaspoon black pepper, 1/4 teaspoon cayenne pepper, and honey to taste (all optional but recommended)

Preparation:

1. Fill a medium-sized soup pot with water and bring to a low boil on medium heat, then reduce to a simmer.
2. Wash apple and lime, peel red onion, and wash and peel ginger.
3. Cut apple, lime, onion, and ginger in half and add to your pot, together with cinnamon sticks.
4. Add ground cinnamon, turmeric, pepper, and cayenne pepper.
5. Let simmer for at least 20 minutes, or until the water develops a pink tint.
6. Enjoy hot with honey to taste.

Cook’s Note: Steffy believes the cayenne pepper and onions help to break down congestion and draw out toxins. If you decide to add turmeric, you should also include black pepper to activate it. Once prepared, this will keep in the fridge for 5–7 days.

Steffy’s Natural Remedies for Coughs

Cough Remedy #1: Steffy’s Family Recipe

Ingredients:

• 1 red onion (medium)
• 3 cloves garlic
• 1 finger-length piece fresh ginger
• 1 finger-length piece fresh turmeric
• 1/3 cup honey, or more as needed

Preparation:

1. Wash and finely chop onion, garlic, ginger, and turmeric.
2. Combine all vegetables in a medium-sized lidded container.
3. Pour in enough honey to cover, close the lid, and refrigerate for at least two hours.
4. Enjoy by the spoonful.

Cook’s Note: You can take this remedy up to four times per day.

Cough Remedy #2: Dominican Jarabe (Syrup)

Ingredients:

• 2 large red onions, diced
• 1/4 cup fresh ginger, chopped
• Juice of 6 ripe limes
• 1/3 cup honey, or more as needed

Preparation:

1. Add diced onion and chopped ginger to a large mason jar or other lidded glass container.
2. Add honey until the onion and ginger are covered.
3. Seal the jar/container, place it in the fridge, and wait 24 hours for the flavors to meld.
4. Using a cheesecloth, or a fine mesh strainer, strain the onions and ginger from the syrup.
5. Discard the chopped onions and ginger.
6. Add the lime juice to the syrup and stir to combine.
7. Refrigerate and enjoy by the spoonful every three hours to soothe a sore throat or cough.

Cook’s Note: If you don’t mind the chopped onions and ginger, you can skip steps four and five and enjoy them with your syrup.

More Holistic Tips & Tricks

In addition to natural remedies that you can eat and drink, Steffy’s family passed down other traditions that leverage the healing power of onions.

“If you cut up onions and place them face-up in a bowl, they’ll grab bacteria in the air,” Steffy says. “You can also try putting onions in your socks to alleviate chest and head congestion!”

Have you heard of The Onion Sock Trick? Here’s Steffy’s version and how-to guide. She swears she always wakes up feeling clear-headed and less congested the morning after.

The Onion Sock Trick

In addition to natural remedies that you can eat and drink, Steffy’s family passed down other traditions that leverage the healing power of onions.

“If you cut up onions and place them face-up in a bowl, they’ll grab bacteria in the air,” Steffy says. “You can also try putting onions in your socks to alleviate chest and head congestion!”

If you’ve never heard of the Onion Sock Trick, here’s Steffy’s version and how-to guide. She swears she always wakes up feeling clear-headed and less congested the morning after.

1. Just before bedtime, chop up onions.
2. Divide chopped onions between two plastic grocery bags.
3. Place one of your feet in each bag, ensuring the soles of your feet are in contact with the onions.
4. Use the bags’ handles to tie them around your ankles.
5. Cover each of your feet and its respective bag with a large sock to hold the bag in place.
6. Sleep with the onions on your feet overnight.

More Holistic Tips & Tricks

Steffy’s family isn’t the only one that relies on holistic methods for soothing coughs and colds. Here are a few more natural remedies that may be worth trying.

Warm Tea with Honey and Lemon

This classic remedy is recommended by both the National Health Service and the Mayo Clinic. Honey soothes a sore throat and acts as a natural cough suppressant, while lemon adds a boost of Vitamin C and may help cut through mucus. Together, they create a comforting drink.

How to Use (For Anyone Over Age 1):

1. Stir 1–2 teaspoons of honey and the juice of half a lemon into a cup of warm (not boiling) water or herbal tea.
2. Sip slowly to coat your throat and ease irritation.

Bonus: Add a slice of fresh ginger for extra anti-inflammatory benefits.

Hydration and Warm Fluids

When you’re under the weather, staying hydrated is key. Warm fluids like herbal teas, broths, or even warm water with lemon help thin mucus, making it easier to clear congestion and soothe a sore throat. Plus, they keep you hydrated, which is especially important if you’re running a fever or dealing with a stuffy nose.

How to Use:

• Sip warm liquids throughout the day.
• Try chamomile tea for relaxation, peppermint tea to open nasal passages, or ginger tea to ease nausea and perhaps help with inflammation.

Steam Inhalation

If congestion is making it hard to breathe, inhaling steam is a simple way to open up your nasal passages and loosen mucus. The warm, moist air helps break up congestion in your chest and sinuses, giving you quick relief.

How to Use (For Adults Only):

1. Boil a pot of water, then remove it from the heat.
2. Lean over the pot (keeping a safe distance to avoid burns) and drape a towel over your head to trap the steam.
3. Breathe deeply for 5–10 minutes.

Bonus: Take a hot shower and breathe in the steam—it works just as well!

Rest and Humid Air

Sometimes, the best remedy is the simplest: rest. Your body heals faster when you give it time to recover. Pair that with humid air to keep your nasal passages and throat from drying out, which can worsen congestion and coughing.

How to Use:

1. Use a humidifier in your bedroom to add moisture to the air, especially at night.
2. If you don’t have a humidifier, try the steam inhalation method above before bed.

Bonus: Prop up an extra pillow to elevate your head while sleeping—it helps drain sinuses and reduces nighttime congestion.

For more food-focused health tips, check out our blog on fruits that boost your immune system.

Disclaimer: This is not intended as medical advice. Always check with your health care provider before using new natural remedies.