Most mouth sores heal on their own within two weeks, but the right combination of pain relief, gentle rinses, and dietary changes can speed that timeline and make the wait far more comfortable. Whether you’re dealing with a single canker sore or a recurring problem, there are effective options at every level, from kitchen-shelf remedies to prescription treatments.
Salt Water and Baking Soda Rinses
The simplest and most widely recommended starting point is a rinse you can make at home. Salt water draws fluid out of swollen tissue, which reduces inflammation and creates an environment that’s harder for bacteria to thrive in. Baking soda neutralizes acids in the mouth that irritate open sores.
For a salt rinse, dissolve one teaspoon of salt in four cups of water. For baking soda, use one teaspoon in eight ounces (one cup) of water. You can also combine them: half a teaspoon of salt and two tablespoons of baking soda in four cups of water. Swish for one to two minutes, then spit. Aim for five or six rinses a day, especially after meals. The key is consistency. A single rinse won’t do much, but staying on a schedule keeps the area clean and less irritated throughout the day.
Over-the-Counter Numbing Products
When pain is making it hard to eat or talk, topical numbing agents offer fast, temporary relief. Products containing benzocaine (often sold as Orajel or Anbesol) and lidocaine both work by blocking nerve signals at the surface of the sore. Clinical trials comparing the two found no significant difference in their effectiveness, so either one is a reasonable choice. Look for gels or liquids designed specifically for oral use, and apply them directly to the sore with a clean finger or cotton swab.
Protective barrier products are another option. These pastes or films coat the sore and shield it from food, drinks, and your teeth. Some combine a numbing agent with a protective layer, which can be especially useful before meals.
Honey as a Topical Treatment
Applying honey directly to mouth sores has surprisingly strong clinical support. A systematic review of 13 studies found that in 12 of them, honey reduced either the severity or the duration of oral ulcers compared to control groups. Honey appears to work through a combination of anti-inflammatory and antimicrobial properties, and it forms a natural protective coating over the sore.
To try it, dab a small amount of plain honey onto the sore a few times a day. One note: Manuka honey, despite its reputation, actually caused nausea and high dropout rates in the one trial that tested it for oral sores. Regular honey performed just as well or better in most studies.
Foods and Drinks to Avoid
What you put in your mouth matters as much as what you put on the sore. Acidic foods like citrus fruits, tomatoes, and vinegar-based dressings lower the pH around the ulcer and irritate exposed tissue. Spicy foods trigger a similar burning response. Carbonated beverages are a common offender people overlook, since the carbonation itself is mildly acidic.
Stick to soft, bland, room-temperature foods while sores are healing. Yogurt, oatmeal, mashed potatoes, scrambled eggs, and smoothies (made without citrus) are all easy on the mouth. Drinking through a straw can help liquids bypass the sore entirely.
Switch Your Toothpaste
If you get canker sores repeatedly, your toothpaste may be part of the problem. Sodium lauryl sulfate (SLS), the ingredient that makes toothpaste foam, has been linked to canker sore outbreaks in multiple studies. In one clinical trial, 90 participants alternated between SLS-containing and SLS-free toothpaste for eight weeks at a time. When using the SLS-free version, their sores didn’t last as long and caused less pain.
SLS-free toothpastes are widely available. Brands like Sensodyne, Biotene, and several others sell versions without it. Check the ingredients list if you’re unsure. This is one of the easiest changes you can make if sores keep coming back.
Nutritional Deficiencies That Cause Recurring Sores
Recurrent mouth sores can be a sign that your body is low on certain nutrients. Vitamin B12 and folate deficiencies are well-documented causes of mouth ulcers and a sore, reddened tongue. Iron deficiency can produce similar symptoms. These deficiencies are especially common in people with restricted diets, digestive conditions that affect nutrient absorption, or heavy menstrual periods.
If your sores keep returning without an obvious trigger, it’s worth getting your levels checked with a simple blood test. Correcting the deficiency often stops the cycle of recurring ulcers entirely.
Prescription Options for Stubborn Sores
When over-the-counter remedies aren’t enough, doctors can prescribe a steroid paste that reduces inflammation directly at the sore. The most common version is a dental paste applied at bedtime and up to two or three times during the day, ideally after meals so it stays in place longer. This treatment shortens healing time and significantly reduces pain for larger or more persistent ulcers.
Side effects are generally mild and localized: some people experience a brief burning or stinging sensation when applying the paste, or temporary changes in how the treated area feels. More serious reactions are rare but worth watching for, including signs of infection like increased redness or swelling around the sore.
How Long Healing Takes
Minor canker sores, the most common type, are typically smaller than a pea and heal within two weeks without scarring. Most are noticeably better within a week, with the worst pain concentrated in the first three to five days. Using the strategies above can compress that timeline and make the painful phase shorter.
Larger sores (bigger than a centimeter across) and sores that cluster in groups can take longer and may need professional treatment.
When a Mouth Sore Needs Attention
Most mouth sores are harmless, but certain patterns and features warrant a closer look. Contact your doctor or dentist if a sore lasts longer than two weeks, is larger than a pea, comes with flu-like symptoms, or interferes significantly with eating and drinking. Sores that return two or three times a year also deserve evaluation to check for underlying causes.
There are specific warning signs that distinguish a potentially serious lesion from an ordinary canker sore. Red, white, or mottled patches that don’t go away, a lump or thickening in your cheek or under the skin near the sore, unexplained numbness in your tongue, or bleeding from a sore that won’t heal all warrant prompt evaluation. One important distinction: canker sores typically hurt from the start, while oral cancer often develops painlessly at first, with pain emerging gradually over time and then persisting. Swelling in your neck or jaw that lasts more than two weeks is another signal not to ignore.