Most mouth sores are canker sores, and they heal on their own within about two weeks. But you can speed up healing and cut the pain significantly with a few simple strategies. The key is reducing irritation, keeping the area clean, and using the right topical treatments.
First, Identify What You’re Dealing With
The two most common mouth sores look and behave differently, and the treatment differs for each. Canker sores appear inside the mouth, on the inner lips, cheeks, or tongue. They’re usually a single round sore, white or yellow in the center with a red border. Cold sores (fever blisters) appear outside the mouth, typically around the border of the lips, as a cluster of small fluid-filled blisters. Both can cause a burning or tingling sensation before the sore fully forms.
This article focuses on canker sores, which are by far the more common type. Cold sores are caused by the herpes simplex virus and typically need antiviral treatment. If your sore is on the outside of your lips and looks like a cluster of blisters, you’re dealing with a cold sore and should look into antiviral options instead.
Saltwater Rinses
A saltwater rinse is the simplest and most effective first step. Mix 1 teaspoon of salt into 8 ounces of warm water, swish it around your mouth for 30 seconds, and spit it out. If that stings too much, drop down to half a teaspoon of salt for the first day or two. You can do this several times a day, ideally after meals, to keep the area clean and reduce bacteria around the sore.
Saltwater draws fluid out of inflamed tissue, which helps reduce swelling and promotes healing. It won’t make the sore disappear overnight, but consistent rinsing shortens healing time and keeps the pain more manageable.
Over-the-Counter Pain Relief
Numbing gels containing benzocaine are widely available at pharmacies and provide fast, targeted pain relief. Apply a small amount directly to the sore up to four times a day, and don’t use them for more than two consecutive days without checking with a dentist or doctor. These gels won’t speed healing, but they make eating and talking much more comfortable while the sore runs its course.
You can also find over-the-counter protective pastes that form a barrier over the sore, shielding it from food and friction. These are especially helpful if the sore is in a spot that rubs against your teeth or cheeks constantly.
Honey as a Topical Treatment
If you’d prefer something more natural, plain honey applied directly to the sore works surprisingly well. A randomized clinical study compared honey to a prescription steroid paste (the standard medical treatment for canker sores) and found no significant difference in healing outcomes. Both groups saw about a 60% reduction in ulcer size within the first few days and complete resolution by the end of the treatment period. Apply a small amount of honey to the sore three times a day. It reduces pain, burning, and sore size at roughly the same rate as a prescription option.
Avoid Foods That Make It Worse
Acidic and spicy foods are the biggest offenders while you have an active sore. Coffee, oranges, grapefruit, pineapple, and tomato-based foods all irritate the exposed tissue and can intensify pain. Salty, crunchy foods like chips and pretzels cause direct physical irritation. Some people also find that strawberries, chocolate, and certain cheeses trigger flare-ups or prolong existing sores.
Stick to softer, blander foods until the sore heals. Cool or room-temperature foods tend to be more comfortable than hot ones.
Switch to SLS-Free Toothpaste
Sodium lauryl sulfate (SLS) is a foaming agent in most toothpastes, and it has a measurable effect on canker sore frequency. A systematic review by the American Dental Association found that people who switched to SLS-free toothpaste had significantly fewer ulcers, shorter ulcer duration, fewer recurrent episodes, and less pain. If you get canker sores regularly, switching toothpaste is one of the easiest long-term changes you can make. Several major brands sell SLS-free versions, often labeled for sensitive mouths.
Check for Nutritional Gaps
Recurrent canker sores are sometimes driven by nutritional deficiencies, particularly vitamin B12. One study found that over 50% of patients with recurrent mouth ulcers had low B12 levels, compared to none in the control group. Low folate and low iron (ferritin) levels can also contribute, though B12 shows the strongest link.
If you get canker sores more than a few times a year, it’s worth asking your doctor to check your B12, folate, and iron levels with a simple blood test. Correcting a deficiency can dramatically reduce how often sores come back.
When a Mouth Sore Needs Professional Attention
A sore that hasn’t started healing after two weeks should be examined by a dentist. Other features worth getting checked include irregular borders, hardened edges, white or red patches that don’t wipe off, or bleeding without an obvious cause. Numbness or tingling in the tongue, lips, or inner mouth that doesn’t resolve is another signal to take seriously.
If a mouth sore appears alongside difficulty swallowing, ear pain, voice changes, or swelling in the neck or jaw, those combinations can point to something more complex. A dentist may recommend a biopsy or refer you to a specialist. The vast majority of canker sores are harmless and temporary, but sores that break the two-week rule or look unusual deserve a closer look.