Most tongue ulcers are minor canker sores that heal on their own within 10 to 14 days, but the right care can reduce pain and speed things along. The key is keeping the area clean, minimizing irritation, and using a few targeted remedies to manage discomfort while your body does the repair work.
Rinses That Help Healing
The simplest and most effective first step is a saltwater or baking soda rinse. Dissolve 1 teaspoon of baking soda in half a cup of warm water and swish gently for 30 seconds, then spit. You can do this several times a day, especially after meals. A basic saltwater rinse (half a teaspoon of salt in a cup of warm water) works similarly. Both help keep the ulcer clean and create an environment that discourages bacterial growth without stinging as harshly as alcohol-based mouthwashes.
Avoid mouthwashes that contain alcohol. They’ll burn on contact and can actually slow healing by irritating the exposed tissue further.
Over-the-Counter Pain Relief
Topical gels containing 20% benzocaine are widely available and numb the ulcer on contact. You apply a small amount directly to the sore, and it provides temporary relief that makes eating and talking more bearable. These products are sold under various brand names at most pharmacies, usually labeled as “mouth sore relief” or “oral pain gel.”
Protective pastes that coat the ulcer and shield it from food and friction can also help. Look for products designed to form a barrier over mouth sores. The coating keeps acids and rough textures from hitting the raw tissue, which is often the worst part of having a tongue ulcer.
Honey as a Natural Treatment
Applying a small amount of honey directly to a tongue ulcer is more than a folk remedy. A systematic review of 13 studies found that honey reduced the severity or duration of oral ulcers in 12 of them. Patients using honey experienced less pain, faster symptom relief, and in some cases, the ulcers healed significantly sooner than with standard care. One study found no difference between honey and a conventional medicated gel for pain and ulcer size, suggesting honey performed comparably.
Use plain, unprocessed honey. Dab a small amount on the ulcer a few times a day, ideally after meals and before bed. It won’t sting the way acidic remedies do, and there are no reported adverse effects from topical oral use.
What to Avoid While It Heals
Your tongue ulcer will heal faster if you stop re-injuring it. That means steering clear of spicy foods, citrus, tomatoes, and anything with sharp edges like chips or crusty bread. Hot drinks are another common irritant. Stick to lukewarm or cool foods, and favor soft textures. Yogurt, smoothies, scrambled eggs, and mashed potatoes are all safe choices that won’t aggravate the sore.
If your toothpaste contains sodium lauryl sulfate (SLS), consider switching. SLS is a foaming agent found in most toothpastes, and it strips away the protective lining inside your mouth. One clinical study found four times fewer soft tissue lesions when patients used an SLS-free toothpaste compared to one containing SLS. Research has also shown that SLS toothpaste can increase the frequency of recurrent mouth ulcers. Check the ingredients list on your tube, and look for SLS-free options if you get tongue ulcers regularly.
Why Some People Get Them Repeatedly
If tongue ulcers keep coming back, your body may be short on specific nutrients. Recurring mouth ulcers are commonly linked to deficiencies in vitamin B12, folate, and iron. B12 deficiency in particular shows up in the mouth as a smooth or burning tongue, and low iron can leave oral tissues pale and sore. A simple blood test can check these levels, and correcting a deficiency often reduces how frequently ulcers appear.
Other common triggers include stress, hormonal changes, accidental biting, and rough dental work that rubs against the tongue. Keeping a mental note of when your ulcers tend to show up can help you identify patterns. Some people notice them during stressful periods or after eating certain foods, particularly acidic or heavily spiced meals.
Minor vs. Major Ulcers
Most tongue ulcers are minor, meaning they’re small (usually under a centimeter), shallow, and oval-shaped. These heal within 10 to 14 days without scarring. Major ulcers are larger, deeper, and much less common. They can take up to 6 weeks to heal and sometimes leave scars. If you have a large, deep ulcer that isn’t improving after two weeks, that’s worth a professional evaluation.
Signs That Need Attention
A typical canker sore hurts. Counterintuitively, that’s actually reassuring, because oral cancers in their earliest stages are usually painless. If you have a spot on your tongue that doesn’t hurt but won’t heal, that’s a more concerning pattern than a painful sore that clears up in two weeks.
Pay attention if you notice a small spot that’s growing larger, a white patch that turns red, or a lesion that starts bleeding when it previously didn’t. Oral cancers often have a tiny lump or bump beneath the surface that you can feel with your tongue or finger. Any mouth sore that hasn’t healed within three weeks deserves a closer look from a doctor or dentist, regardless of whether it hurts.