Have the Constant Need to Clear Your Throat? What Causes Constant Post-Nasal Drip and How to Fix It

It’s a scenario many of us know well: you’re in a quiet room, and an insistent urge to clear your throat arises. Then, it happens again. And again. This persistent throat-clearing can be embarrassing, uncomfortable, and, most importantly, a signal of an underlying health issue. Constant post-nasal drip is a common condition, and yet many people live with it without fully understanding what’s causing it, and what it can mean for your health. Read on to learn what it might mean if you have a constant need to clear your throat, why it matters, and how you can find post-nasal drip relief naturally. 

You can also listen to an audio version of this guide on The WellBe Podcast.

What’s Happening When You Clear Your Throat

The sensation of needing to clear your throat often comes down to mucus. Mucus, a thick, wet substance produced by the membranes lining your digestive tract from your nostrils to your intestines, plays a vital role in protecting your body. It acts as a natural filter, trapping allergens, dust, viruses, and other airborne particles you constantly breathe in. Normally, this mucus acts as a filter, trapping any harmful substances before they can get into your body and cause problems. The invaders are expelled, and then the mucus mixes with saliva and you swallow it without noticing. 

But sometimes, your body produces too much mucus. That excess mucus can manifest as a runny nose, or it can accumulate at the back of your throat, a condition known as post-nasal drip. Post-nasal drip creates an uncomfortable feeling, and your body instinctively tries to get rid of it by vibrating the muscles of the throat to remove the mucus — aka clearing your throat. 

Why You Might Have a Constant Need to Clear Your Throat 

Clearing your throat seems like such a normal, everyday occurrence that most people don’t think twice about it. But the need to clear your throat doesn’t come out of nowhere, so there’s always going to be some underlying cause. Often this underlying cause is pretty benign, but sometimes it’s not. Either way, it’s worth looking into.

Here are some of the common reasons you might have a constant need to clear your throat:

• Allergies: Environmental allergens can trigger excess mucus production and post-nasal drip.
• Infections: Viral or bacterial infections, such as the common cold, strep throat, mononucleosis, or sinus infections, are frequent culprits. These are typically acute issues accompanied by other symptoms beyond just throat-clearing.
• Asthma: Individuals with asthma often experience frequent coughing, which can irritate the larynx and pharynx, leading to the urge to clear the throat.
• Dehydration: Insufficient water intake or excessive consumption of diuretics like caffeine or alcohol can dry out your throat, causing irritation and prompting mucus production.
• Lung conditions: Chronic obstructive pulmonary disease (COPD) or bronchitis can contribute to persistent throat-clearing.
• Dry air: Dry indoor environments, particularly common in winter, can irritate the throat and increase mucus production.
• Environmental pollutants: Poor air quality means your mucus has to filter more particulate matter, potentially leading to increased mucus and irritation.
• Smoking: Inhaling tiny particles from smoking directly irritates the throat and respiratory system, leading to throat-clearing.
• Certain medications: Some medications, especially those for high blood pressure, can have throat irritation as a side effect.
• Tics: For some, chronic throat clearing can be a nervous tic. Research indicates that chronic throat clearing is among the five most common symptoms of tic disorders.
• Age: As we age, the nasal mucosa can atrophy, leading to thicker, more bothersome mucus. Additionally, mucociliary clearance, the process that moves mucus and irritants out of the airways, slows down, causing mucus to linger and potentially increasing inflammation.
• Covid-19: Post-nasal drip can also be a symptom of COVID-19, particularly with newer variants affecting the upper respiratory tract. While often resolving on its own, persistent post-nasal drip after a COVID-19 infection could indicate long COVID.

Dietary Causes of Constant Post-Nasal Drip

While the above explanations for excess mucus are often recognized, many people overlook the significant role diet and digestion play in constant throat-clearing. Our bodies are complex, and a persistent need to clear your throat is frequently linked to underlying issues within your digestive system.

The main culprit here is acid reflux, when acid from the stomach works its way back up the intestinal tract. There are two types of acid reflux: GERD and LPR. I’ll explain them both below, but only one of them can cause constant post-nasal drip, and the other is far more common and widely known. For this reason, people generally don’t think about reflux when they find themselves with a throat tickle that won’t go away.

First, the more widely known type of acid reflux is gastrointestinal reflux disease, or GERD. This refers to a condition when acid from the stomach moves back up your digestive tract and into the esophagus, aka our “food pipe” that connects the throat to the stomach. This is the type of reflux that causes heartburn (the burning sensation in your chest) and it’s what you see on commercials for PPIs like Prilosec or Nexium. 

Then there’s laryngopharyngeal reflux, or LPR. Often called “silent reflux,” LPR occurs when undigested matter from the stomach travels up the esophagus and all the way to the larynx and pharynx, two passageways that we collectively think of as our throat. Once this stomach matter gets up there, it causes irritation, creating the constant need to clear your throat without any of the other symptoms typically associated with reflux. 

Several factors can contribute to LPR:

• Acidic foods: Inflammatory, acidic foods like citrus, vinegar, and wine can wreak havoc on some individuals, even if others can process them without issue. In our interview with ENT Dr. Jonathan Aviv, he highlights the top 12 acidic foods to avoid and recommends dietary approaches for acid-related reflux.
• Food sensitivities or allergies: If your body struggles to tolerate certain foods, such as dairy or gluten, these undigested compounds can be pushed back up the digestive tract, contributing to reflux.
• Pre-existing GERD: It’s important to note that LPR and GERD don’t live in isolation. While GERD doesn’t cause post-nasal drip or throat irritation, it could be a potential precursor. According to one review, up to 60% of people with GERD eventually develop LPR.

Serious Health Consequences of Constant Post-Nasal Drip

Beyond being a nuisance, chronic post-nasal drip can lead to various health complications, ranging from concerning to potentially severe if left untreated.

First off, chronic throat-clearing creates a vicious cycle. Even though you clear your throat to be able to speak more clearly, doing so is actually really hard on your vocal cords. It creates short-term relief, but it’s actually causing as much irritation as it gets rid of. Clearing your throat causes unnecessary wear and tear on your delicate vocal folds as well as swelling that produces even more saliva that you then want to get rid of by clearing your throat again. This all means that if you clear your throat a lot, you’re much more likely to have a constant need to clear your throat. Ugh. 

Other potential complications include:

• Plugged eustachian tube: Chronic post-nasal drip can cause the eustachian tube, which connects your throat to your middle ear, to become clogged with mucus. This makes it difficult to hear, and can also throw off your balance, or cause a serious ear infection. 
• Sinus infections: Similarly, clogged sinuses can result in painful sinus infections.
• Increased risk of cancer: On a more serious note, untreated chronic acid reflux can be a sign of or precursor to esophageal or laryngeal cancer.

Natural Approaches to Post-Nasal Drip Relief

If you do a quick Google search for post-nasal drip relief, the results are filled with various OTC and prescription medications. We tend to avoid these, not only because of the scary documented side effects, but also because they don’t treat the underlying issue. 

Effective treatment begins with understanding the underlying issue—is it allergies, an infection, reflux, or something else? Working with a holistic practitioner or functional medicine doctor can help pinpoint the cause, or you can begin with some self-experimentation. For long-term lifestyle changes that offer post-nasal drip relief and promote overall health, consider these recommendations:

• Change your diet. Everyone’s specific food sensitivities will be unique to their bodies, but there are some foods and drinks that tend to be more irritating and inflammatory than others. Research has shown that a Mediterranean diet has been effective in treating LPR, but you can also just make some changes to your normal diet. Generally, avoiding overly spicy, fatty, sugary, or acidic foods is a good call, as well as exercising moderation around caffeine and alcohol (or depending on the severity of your symptoms, giving them up altogether to see if symptoms subside). You can also keep a food diary to try to pinpoint any foods to which you might be allergic or have a sensitivity. 
• Adjust your eating schedule. If reflux is the root of your constant post-nasal drip, try to make sure that you avoid eating or drinking within three hours of lying down at night. When you’re lying down, it’s much more difficult for your body to push food down the digestive tract. When you’re sitting or standing up, gravity can help the process. 
• Fix your gut health. Your digestive tract is just another term for your gut, so if you’re having reflux-related post-nasal drip, your gut health is off. Changing your diet is part of improving gut health, but not all of it. Get our free gut health guide for a comprehensive look at what affects gut health and how you can improve yours naturally. 
• Avoid irritants. Environmental pollutants can be a huge trigger for post-nasal drip. While you can’t do a ton about the outdoor air quality where you live, you can try your best to avoid spaces that have known irritants as well as install a high-quality air filter or air purifier in your home. 
• Maintain a healthy weight. Being overweight is associated with reflux, so losing weight or working to maintain a healthy weight can help you avoid constant post-nasal drip and other symptoms and health problems associated with GERD or LPR. 
• Quit smoking. This probably goes without saying, but we’ll say it anyway: if you smoke, it’s time to quit. 
• Stay hydrated. Good hydration keeps your throat and esophagus lubricated, making it easier to clear out any excess mucus and prevent it from settling at the back of your throat. You can also use a humidifier while indoors to further help avoid dehydration. 

For short-term post-nasal drip relief, consider these natural home remedies:

• Increase humidity: Taking a steamy shower or inhaling steam from a pot of hot water with a towel draped over your head (creating a mini steam room effect) can provide relief.
• Saltwater gargle: Gargling with warm salt water can effectively clear mucus and may help kill germs if an infection is suspected.
• Elevate your head: If reflux is the root cause, elevate your head and neck with pillows while sleeping. This angled position helps gravity keep mucus down your throat and esophagus, preventing it from accumulating.

The WellBe Takeaway: What Causes Constant Post-Nasal Drip and What to Do About It

The constant need to clear your throat is a common, often misunderstood, and very annoying condition that can have serious health implications. Here’s what to remember about post-nasal drip:

• Mucus is your friend: The membranes in our digestive tract produce mucus to trap and filter harmful bacteria, allergens, and other particulate matter we inhale daily.
• Excess mucus causes post-nasal drip: When too much mucus is produced, it can settle in the back of your throat, leading to post-nasal drip and the constant urge to clear your throat.
• Diverse causes: Potential causes of excess mucus include allergies, asthma, infections (common cold, sinus infection, strep, mono, Covid-19), smoking, indoor irritants, dehydration, certain medications, or even a nervous tic.
• Dietary connection: Diet plays a significant role. Overly acidic foods or food sensitivities can lead to reflux, specifically laryngopharyngeal reflux (LPR), causing chronic throat-clearing.
• Potential health consequences: Constant post-nasal drip can lead to or be a sign of more serious conditions, such as a blocked Eustachian tube, ear or sinus infections, or certain cancers.
• Natural relief strategies: Natural approaches include dietary changes, staying hydrated, using an air purifier, avoiding irritants, maintaining a healthy weight, and quitting smoking. Our emphasis is on diet, which Dr. Jonathan Aviv elaborates in his interview.

Have you ever struggled with a constant need to clear your throat? What did you do (or are you doing) to treat it? Share your experience in the comments below.

You can also listen to an audio version of this guide on The WellBe Podcast.

Citations: 

1. Joseph F. McGuire, et al. Bothersome tics in patients with chronic tic disorders: Characteristics and individualized treatment response to behavior therapy. Behaviour Research and Therapy, Volume 70, 2015, Pages 56-63.
2. Campagnolo, Andrea Maria et al. “Laryngopharyngeal reflux: diagnosis, treatment, and latest research.” International archives of otorhinolaryngology vol. 18,2 (2014): 184-91. 
3. Alnouri G, Cha N, Sataloff RT. Histamine Sensitivity: An Uncommon Recognized Cause of Living Laryngopharyngeal Reflux Symptoms and Signs—A Case Report. Ear, Nose & Throat Journal. August 2020.
4. Martinucci, Irene et al. “Optimal treatment of laryngopharyngeal reflux disease.” Therapeutic advances in chronic disease vol. 4,6 (2013): 287-301. 
5. Llewellyn A, Norman G, Harden M, et al. Interventions for adult Eustachian tube dysfunction: a systematic review. Southampton (UK): NIHR Journals Library; 2014 Jul. (Health Technology Assessment, No. 18.46.) Chapter 1, Background.