64/12/3: The Throat Mucus Solution
Do you ever feel like there’s something stuck in your throat that won’t go away? Or do you find yourself constantly clearing your throat, dealing with hoarseness, or battling stubborn throat mucus?
You might be experiencing laryngopharyngeal reflux (LPR).
Unlike classic acid reflux or heartburn, LPR often doesn’t cause that burning feeling in your chest. Instead, the acid (and sometimes stomach contents) reach higher, irritating the throat and voice box. That’s why many people are surprised to learn that their throat symptoms are actually caused by reflux. In fact, LPR is commonly referred to as “silent reflux”.
Common Signs of Silent Reflux (LPR)
Globus sensation (the feeling of a lump or something stuck in your throat)
Frequent throat clearing
Hoarseness or voice changes
Chronic cough
Excess throat mucus, especially in the morning
Lifestyle Triggers
Certain foods and habits can make LPR worse:
Caffeine
Alcohol
Chocolate
Spicy foods
Fried or fatty foods
Eating late at night
(Yes — basically all the good things in life.)
The Easy-to-Remember Fix:
64/12/3
If that list feels overwhelming, here’s a simpler way to start: 64/12/3.
64
Drink at least 64 ounces of water daily. Staying hydrated helps thin mucus and reduce irritation.
12
Keep dairy to under 12 ounces per day. Dairy can thicken mucus and make throat symptoms worse.
3
Don’t eat within 3 hours of bedtime. Lying down too soon after a meal makes reflux much more likely.
This simple formula won’t solve everything, but it can make a huge difference for many patients.
Medications
If lifestyle changes aren’t enough, over-the-counter acid reducers may help. A common option is a daily proton pump inhibitor (PPI), such as 40 mg pantoprazole once a day. (Always check with your doctor before starting new medications.)
When to See a Specialist
If throat clearing, mucus, or hoarseness continue despite these changes, it’s worth getting checked. At Girgis ENT, we can perform a scope exam to look directly at your larynx and the top of your esophagus. This helps us confirm whether reflux is the culprit or if something else may be causing your symptoms.
Bottom Line
Silent reflux doesn’t always feel like “reflux.” If you’ve been struggling with mucus stuck in the throat, frequent throat clearing, or voice changes, the 64/12/3 approach is a simple place to start.
Drink water. Limit dairy. Don’t eat late.
And if the problem continues, we can take a closer look to help get a clearer picture of the possible cause of your symptoms.
