TikTok, the cultural barometer of our time, has revealed many things: that you can, in fact, make your own cereal, that oil can clean your teeth, and now, that boiling Stoney can cure your cold in 30 minutes. Allegedly. Naturally, Women’s Health consulted experts to ask: do these folk flu remedies actually work?
Meet the experts: Elske Rich is a registered dietician and spokesperson for Association for Dietetics in South Africa (ADSA). Dr Angelique Oliveira is a medical doctor who specialises in functional medicine. Marthane Swart is the secretariat of the South African Rooibos Council.
Why are more people turning to folk medicine to treat colds & flu?
In South Africa, TikTok flu cures are ones that people have used for centuries. We have receipts: according to a 2023 article in African Journal of Primary Health Care & Family Medicine, about 60-80% of Saffas use herbal products as treatments for whatever ails them. “There’s definitely been a resurgence of ‘folk’ or home remedies for colds and flu, especially on platforms like TikTok,” says registered dietician and ADSA spokesperson Elske Rich.
While these herbal medicines constitute indigenous treatments, which are revered, the 2023 study also revealed that many people use folk remedies because they’re cheaper and don’t require expensive doctor visits. “While some of these practices have a physiological basis and can support recovery, others are either ineffective or potentially harmful,” warns Rich. “It’s important to separate comfort measures from evidence-based treatment.” So, let’s unpack popular TikTok flu cures – and check if they’re worth the effort.
Folk Remedy 1: Boiled Stoney
A special South African “remedy”, boiling Stoney and mixing it with MedLemon, painkillers and other items, is frequently brought up in the quick-cure discussion. “The idea that you can ‘break’ a fever by drinking something hot, bundling up and sweating is a long-standing folk belief found across many cultures, dating back to well before modern medicine understood how fever works,” says Marthane Swart, secretariat of the SA Rooibos Council.
However, when we checked with experts, every single one said a flat-out ‘no’ to the idea that it could cure a cold. “It may provide fluids, but the high sugar content and the combination [of mixing Stoney with MedLemon or others] can irritate the stomach,” says Rich. Plus, she adds, there’s “no proven benefit for flu.”
READ MORE: Feel A Cold Coming On? Do These 8 Things Immediately
Folk Remedy 2: Eating Raw Onion, Ginger & Garlic
This remedy might actually have bones – onions, ginger, garlic and turmeric are all rich in beneficial compounds, and can provide anti-inflammatory, antibacterial, and cardiovascular benefits. And, experts agree that the best benefits are gained by eating them. In fact, Dr Oliveira rates it. “A version of the ‘abuela’s remedy’ (honey, ginger, garlic, chilli) is something I genuinely like. Not because it’s magical, but because each ingredient has a clear biological effect,” she says.
But a word of caution from Rich: be careful when consuming in excess. “They contain beneficial compounds, but eating them raw in large amounts can irritate the gut.”
Folk Remedy 3: Stuffing Socks With Raw Onion or Garlic
A staple in the home remedy arsenal is wrapping your feet in raw garlic or onion. The purpose? It’s thought that the foot is able to absorb beneficial properties from the veg, allowing toxins to be released. Onion is rich in healthy compounds with antioxidants and anti-inflammatories.
“While I appreciate the intention – garlic does have antimicrobial compounds like allicin – the skin on your feet isn’t going to absorb it in a way that meaningfully treats a viral infection,” explains Dr Oliveira. “At best, it’s harmless (aside from the smell), but it creates a false sense of doing something effective.” Unfortunately, there’s no scientific evidence that garlic or onions can absorb germs from your body, either.
READ MORE: OTC Meds And ‘Natural’ Supplements Have Hidden Risks, Warns Pharmacist
Folk Flu Remedy 4: One-Day Cures
In a country where taking more than one day off for illness could mean less take-home pay, quick fixes rule. Enter: one-day cure-alls. Some include soaking onions in water for 12 hours, or buying complementary medicine packs with unnamed ingredients. Rich says that while these could help alleviate symptoms, they won’t work to cure your illness.
How Experts Halt Colds & Flu – Step By Step
Step 1: Rest
“Simple, time-tested practices tend to hold the most value,” says Swart. For workhorses, the doctor’s first order is one that’s difficult to do – because it involves rest. “Most people push through, but resting early prevents immune suppression from stress hormones,” says Dr Oliveira. Swart agrees – rest allows the body time to recover and restore energy, she says.
“I prioritise rest sooner than most people do,” says Rich. “This is probably the most underrated step. At the first sign of symptoms, I actively scale back: earlier nights, reduced workload where possible.”
Next, increase fluids
(Almost) all TikTok flu ‘cures’ involve fluids – and while we can’t recommend boiling soda, there is real wisdom in upping your fluid intake. But it doesn’t have to involve chugging away at gallons of water in one sitting. Rich says to aim for small, frequent steps every hour – and to mix things up. Fluids help “keep mucous thin, support circulation, and prevent that run-down feeling from escalating,” explains Rich. And, hydration supports lymphatic flow and toxin clearance, says Dr Oliveira. This could include drinking antioxidant-rich rooibos with honey and lemon, or herbal teas and broth-based soups.
And, for nutrition, Rich prefers soft, easy-eating food to make digestion as easy as possible. This could look like soft foods (oats, yoghurt, soups, stewed fruit), vitamin C-rich foods (citrus, guava, peppers) and adding in zinc (eggs, legumes, meat if tolerated). “The goal isn’t to ‘eat more,’ but to reduce strain on digestion while still supporting the immune system,” she says.
READ MORE: Exactly How To Do Supplement Stacking, From A Pharmacist
Step 3: Up your dose of supplements
Less buzzy, but very effective, Dr Oliveira opts for high doses (in the short term) of immunity-supporting supplements. Her go-tos:
- Vitamin C (divided doses throughout the day)
- Zinc (especially in the first 24–48 hours)
- Vitamin D (if baseline levels are low)
Natural ingredients that work, per Dr Oliveira:
- Honey: Antimicrobial, soothing to the throat and reduces cough frequency. [study]
- Ginger: Anti-inflammatory, supports circulation and immune signalling [study]
- Broths with garlic, chilli and more: Garlic is antiviral and contains antibacterial compounds. Chilli helps with nasal decongestion and mucous flow. Broths are ace for reluctant appetites and hydration.
Support the airways
Dr Oliveira advocates for a gentle sauna or hot bath. “Fever and heat are part of the immune response; we can support that intelligently,” she says. The heat could help open your nasal pathways, helping expel mucous. Another old-school remedy that really works? Saline rinses or sprays and steam inhalation – “this physically reduces viral load in the upper airways,” says Dr Oliveira. With or without essential oils, steaming is “simple, but it improves mucociliary clearance, hydrates the airways, and can genuinely shorten symptom duration when done early,” says Dr Oliveira.
It’s important to know that colds and flu are incurable. All you can do is wait for your body to heal. However, if a few days later your symptoms are not improving or are getting worse, go to a doctor for regular-degular meds. This applies if you’re a person who is older, has underlying conditions, or compromised immunity, too, says Dr Oliveira.
Folk Flu Remedies: The Takeaway
“While folk remedies are part of our cultural fabric, there’s no substitute for evidence-based care,” says Swart. Supportive habits like hydration, rest and gentle, nourishing options like rooibos remain some of the safest and most effective ways to help the body recover.”
