The 4 Hidden Causes of Persistent Phlegm in Your Throat

Do you find yourself constantly clearing your throat or feeling like something is stuck back there? Persistent phlegm can be more than an annoyance—it’s often a sign of an underlying issue. While a little mucus is normal, thick, sticky phlegm that lingers for weeks or months signals that something deeper may be happening, often related to your digestive system, sinuses, or immune response.

Here are the four most common causes:

1. GERD (Silent Acid Reflux)
Silent reflux can occur without the classic heartburn, instead triggering a chronic buildup of mucus in your throat. Signs include frequent throat clearing, a dry cough (especially at night), a hoarse morning voice, a bitter taste, or thick mucus after eating. Acid from the stomach irritates the throat, causing your body to produce extra mucus.

What to do: Avoid reflux-triggering foods, don’t eat 2–3 hours before bedtime, elevate your bed head, and try soothing teas like slippery elm or aloe vera juice. Consult a doctor if symptoms persist.

2. Chronic Sinusitis
Inflamed sinuses can produce excess mucus that drips down the throat. Common signs include facial pressure or pain, bad breath, loss of smell or taste, and yellow or green mucus.

What to do: In severe cases, consult a doctor for treatments such as corticosteroid nasal sprays or imaging to rule out structural issues.

3. Food Sensitivities
Certain foods, including dairy, gluten, soy, or eggs, can trigger inflammation and mucus production. Symptoms may appear shortly after eating, including throat itchiness or congestion, even without typical digestive issues.

What to do: Track symptoms and try eliminating suspected foods to see if symptoms improve within 1–2 weeks.

4. Allergic Rhinitis
Allergies to pollen, dust, or pet dander can cause postnasal drip, leading to constant throat mucus. Signs include itchy, watery eyes, sneezing, runny nose, and worse symptoms when lying down or in dusty environments.

What to do: Identify and avoid triggers, keep windows closed during high-pollen seasons, use HEPA air purifiers, and wash bedding in hot water weekly.

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