Sonth ni goli to beat winter cough and cold naturally

Beat Winter Cough & Cold Naturally: Try This Soothing Sunth ni Goli

Winter often brings along cough, cold, a scratchy throat, and general discomfort. While rest and hydration are essential, traditional homemade remedies can offer warming comfort. One such remedy is the classic sonth ni goli also called sunth ni goli — a Gujarati winter favourite made with ginger powder (sonth/sunth), pimparamul (ganthoda), turmeric, black pepper, jaggery, and ghee.

This tiny herbal bite is packed with warming spices known in Ayurveda for supporting digestion, respiratory comfort, and overall winter wellness. Let’s look at what each ingredient brings to the table and a few precautions to keep in mind.

Ingredients & Their Benefits

1. Ginger Powder (Sonth) – 2 tbsp

Benefits:

•Generates warmth, helping to ease a cold sensation in the body

•Supports digestion and reduces bloating

•Traditionally used to soothe throat irritation

•Helps loosen mucus due to its expectorant nature

2. Pimparamul (Ganthoda) – 2 tbsp

Benefits:

•A revered Ayurvedic herb for respiratory comfort

•Helps improve airflow and ease congestion

•Supports a healthy immune response

•Enhances absorption of other herbs

3. Turmeric Powder (Haldi) – 1 tbsp

Benefits:

•Contains curcumin, known for its anti-inflammatory properties

•Supports immunity during seasonal changes

•Provides antioxidant protection

•Traditionally used to soothe sore throat and cough

4. Black Pepper (Mari) – ½ tbsp

Benefits:

•A natural decongestant that helps clear blocked sinuses

•Contains piperine, which enhances absorption of turmeric

•Improves digestive fire and metabolism

•Provides gentle warmth to the body

5. Jaggery (Gud) – ½ cup (grated or crushed) or as per your taste

Benefits:

•Natural sweetener rich in minerals

•Helps soothe the throat

•Provides energy and warmth

•Traditionally used in winter desserts for its heating qualities

6. Ghee – 2-3 tbsp (as needed to bind the mixture)

Benefits:

•Acts as a carrier for herbs, improving absorption

•Lubricates dry throat and supports digestion

•Provides healthy fats for energy during cold weather

•Balances the heating nature of spices

How to Make It:

1. Combine ginger powder, ganthoda powder, turmeric powder, black pepper powder & jaggery. Mix well using hands with no lumps. Note: You can use whole turmeric, microwave for around 30-40 second and grind to fine powder)
2. Add melted ghee and mix well. Check if you can make balls. If not, then add more ghee and make small marble size balls.
3. Store in clean jar and eat once a day, especially in the morning.

Things to Watch / Precautions

While Sunth ni Goli is natural and generally well-tolerated, here are a few points to keep in mind:

1. Use in Moderation

The spices are warming and potent. Too much may cause acidity, burning sensation, or excess heat in the body.

2. Not Ideal for Those With…

•Severe acidity or acid reflux

•Ulcers

•Very high body heat or hot constitution

•Diabetes (because of jaggery), unless adjusted

3. Children & Elderly

Can be given in very small quantities and only if they tolerate warming spices well.

4. During Medication

If you’re taking blood thinners, diabetes medication, or have chronic conditions, check with a clinician before consuming frequently.

5. Not a Substitute for Medical Care

If symptoms are severe, persistent, or accompanied by high fever or breathing difficulty, consult a healthcare professional promptly.

A Warm Hug for Your Winter Blues

Sonth ni goli is more than a traditional remedy — it’s a comforting blend of spices that warms your system, soothes irritation, and supports winter wellness. If you’re feeling under the weather this season, making a small batch of this homemade herbal treat can be a gentle, nourishing way to care for yourself.