Almost everyone deals with a canker sore at some point in life. These small, painful mouth ulcers can make speaking and eating uncomfortable, and for many, they seem like an unavoidable nuisance — something you just have to wait out.

But what if you could speed up the healing process?

The good news is: you can. With the right knowledge and a few natural remedies, you can reduce the pain and help your canker sore heal more quickly. First, let’s understand what causes them.

---

What Are Canker Sores?

Canker sores (also called aphthous ulcers) are small, shallow lesions that form inside the mouth — not on the lips like cold sores. They’re not contagious, and they don’t stem from the herpes virus, unlike cold sores.

Most canker sores are round or oval-shaped with a white or yellow center and a red, inflamed border. You’ll typically find them:

• On or under the tongue

• Inside the cheeks or lips

• At the base of the gums

• On the soft palate

There are two main types of canker sores (1):

• Simple canker sores: These are the most common. They occur a few times per year and usually heal within 7–10 days.

• Complex canker sores: Less common, but more severe. These ulcers are larger, last longer, and are more likely to recur.

---

What Triggers Canker Sores?

While the exact cause is still not fully understood, several common triggers have been identified (2,3):

• Food irritants: Acidic or spicy foods, coffee, citrus, chocolate, or nuts

• Stress: Emotional or mental stress and hormonal fluctuations

• Injury: Biting the cheek or tongue, dental work, or aggressive brushing/flossing

• Smoking: Interestingly, some people develop canker sores after they quit smoking

• Nutritional deficiencies: Lack of vitamin B-12, folic acid (B9), iron, or zinc

• Toothpaste ingredients: Sodium lauryl sulfate (SLS) in toothpaste is a common irritant

---

When to See a Doctor or Dentist

Most canker sores are harmless and go away on their own. However, you should consult a healthcare provider if you experience:

• Sores lasting longer than 2–3 weeks

• Unusually large or spreading sores

• Severe pain that interferes with eating or talking

• Difficulty drinking enough fluids

• High fever alongside mouth ulcers

Persistent or frequent sores could signal an underlying health condition, such as celiac disease, an autoimmune disorder, or vitamin deficiencies that need medical attention (4).

---

5 Effective Home Remedies to Heal Canker Sores Faster

While there's no instant cure, these natural remedies can speed up healing, reduce pain, and prevent infection:

---

1. Chamomile Tea Compress

Chamomile contains bisabolol, a powerful anti-inflammatory and antimicrobial compound traditionally used to soothe the skin and mucous membranes (5). It helps reduce pain, swelling, and encourages healing.

How to use:

• Drink a warm cup of organic chamomile tea before bed

• Apply a soaked chamomile tea bag directly on the sore for 5–10 minutes, once or twice daily

Pro Tip: Keep the tea bag in the fridge for a cooling effect that numbs the sore.

---

2. Raw Honey

Honey is a natural healer. It’s packed with antibacterial, anti-inflammatory, and wound-healing properties that can help canker sores shrink faster (6).

How to use:

• Dab a small amount of raw, organic honey on the sore 3–4 times per day, especially after meals and before bed

Avoid sugary or processed honey — only raw, unfiltered honey will offer medicinal benefits.

---

3. Salt Water Rinse + Lemon Water Detox

Salt is nature’s antiseptic — it helps reduce bacteria and inflammation while promoting healing.

How to use:

• Mix 1 teaspoon of Himalayan salt (or sea salt) into 1 cup of warm water

• Swish gently for 30 seconds, then spit. Repeat after meals and before bed

Follow this with a cup of warm lemon water 1–2 hours before sleep. Lemon’s acidity helps balance oral pH and supports immune function.

You may feel a sting at first — that’s a sign it’s working!

---

4. Fresh Aloe Vera Gel

Aloe vera is a natural healer used for centuries for its antiviral, antibacterial, and anti-inflammatory properties (7). It also contains vitamins B1, B2, B6, C, and amino acids that help speed up recovery.

How to use:

• Mix 1 teaspoon of fresh aloe vera gel in ½ cup of water and swish for 1–2 minutes, then spit

• Or, apply aloe gel directly to the sore using a clean cotton swab. Hold for 1–2 minutes

• Repeat 4–5 times per day

Store your aloe vera gel in the fridge for a soothing effect.

---

5. Yogurt With Live Cultures

Probiotic-rich yogurt can help restore healthy bacteria in your mouth and digestive system. It’s especially useful if your canker sores are related to gut health or antibiotic use (8).

How to use:

• Eat ½ cup of plain, unsweetened yogurt with active acidophilus or lactobacillus cultures daily

• Avoid flavored yogurts, as sugar may worsen inflammation

Bonus: Yogurt also supports immune function, which can help prevent future flare-ups.

---

Bonus Tip: Switch Your Toothpaste

Many people don’t realize their toothpaste may be part of the problem. Toothpastes that contain sodium lauryl sulfate (SLS) — a foaming agent — can irritate the lining of your mouth and trigger sores (2).

Solution: Choose a natural, SLS-free toothpaste, or consider making your own with baking soda and essential oils like tea tree or peppermint.

---

Final Thoughts

Canker sores may be small, but they can seriously disrupt your day. Thankfully, with a little understanding and a few natural remedies, you can reduce their duration, soothe the discomfort, and even prevent future ones from forming.

Pay attention to your body’s signals. If sores keep coming back, explore possible nutrient deficiencies, food sensitivities, or stress levels. Healing from the inside out is always the best long-term approach.

---

Disclaimer: This content is for informational purposes only and not intended as medical advice. Always consult a healthcare professional regarding your specific condition or treatment.