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Internet Throttling Still Exists. Here's How to Protect Yourself From It

Are you dealing with internet trouble all of a sudden? Your internet provider might be to blame.

Cierra NoffkeAssociate Writer

Cierra is an associate writer for CNET's broadband team, covering all things home internet. She is a graduate of the University of North Carolina at Wilmington with a master's degree. Cierra is passionate about social justice issues, fiber-optic internet and sourdough bread. When she's not researching and writing about broadband and internet service providers, you can find her reading a book.

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Trisha Jandoc

Trisha Jandoc is an associate writer at CNET covering broadband and everything related to home internet. She graduated from St. John's University with a bachelor's degree in journalism and a focus on multimedia reporting. She was born in the Philippines and resides on Long Island. In her free time, Trisha loves to travel and support nonprofit and advocacy work she's passionate about.

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Cierra Noffke ,

Trisha Jandoc

July 9, 2025 5:00 a.m. PT

7 min read

Slow internet can disrupt your workday, yourgaming and even your doctor's appointments. Maybe you've noticed a dip in yourupload and download speeds after taking a series ofspeed tests. While there are many reasons for a lagging Wi-Fi connection --and some quick fixes you can try at home -- there's also a real possibility that your slow speeds are out of your control. Although technically illegal, yourinternet service provider could be intentionally throttling your internet connection.

TL;DR: If you suspect this is happening to you,get a good VPN. What is internet throttling and what are the signs that you're experiencing it?

How can you tell if your ISP is actually throttling your speeds?

Before we discuss internet throttling and how to stop it, review this checklist of other factors that may be contributing to your slow speeds.

Locating local internet providers

Start with these quick fixes:

If that doesn't work, consider:

Locating local internet providers

If your equipment is already in top shape and yourWi-Fi setup is optimized, the next best solution may be upgrading to a fasterspeed tier, depending on how many heavy internet users are in the house. But if you've already run down the list of solutions and nothing is working, then the issue might be something your internet service provider is intentionally doing: bandwidth throttling.

Wait, isn't internet throttling illegal?

While technically considered an illegal practice, your ISP can still find ways to throttle your internet connection.

The FCC's ruling on net neutrality was thrown out in the 6th Circuit Court of Appeals, along with other rules about regulating the internet as a utility. That means, in some states, the practice might still technically be illegal. That said, ISPs can still get around that legal ruling pretty easily. For instance, throttling is technically still allowed if your internet plan has a data cap or your ISP's network is overloaded. Additionally, if your ISP gives notice about slowing your internet speeds, it can legally do so.

A proven way to avoid internet throttling is to use avirtual private network. Providers need to see yourIP address to slow down your internet and a good VPN shields that identity. This comes with some limitations and downsides, which we'll discuss below.

Troubleshoot your slow internet connection

So your Wi-Fi is slow, and you think your service provider is throttling your connection.

Let's troubleshoot your internet connection first to absolutely rule out other possibilities:Restart your router properly, check that the router is centrally located in your home, reposition its antennas anddouble-check your network security. If your laggy internet is caused by your router being too weak to reach a particular room, you can spend as little as $15 on aWi-Fi extender or invest in ahigh-functioning mesh network, which we recommend if you're trying to optimize coverage to the whole house. If you can get past the steep price tag, you may also invest in agood quality network switch to increase the bandwidth in your home.

If you've run through the laundry list and your Wi-Fi is still chugging slowly, move on to the next step.

Ookla/Screenshot by CNET

Test your internet speed

Once you've ruled out any simple explanations for your Wi-Fi troubles, it's time to get a morein-depth measurement of your internet's health. There areseveral ways to do so.

By starting with a simple internet speed test throughM-Lab orOokla, you can check your connection and gauge whether your ISP provides consistent performance, no matter the content you're accessing. (Disclosure: Ookla is owned by the same parent company as CNET, Ziff Davis)

This measurement isn't perfect, but it's a good starting place.

Make sure you run the speed test at different hours of the day -- that's a good way to gauge if your speeds are seriously affected during peak internet usage hours.

Additionally, try testing your internet connection while connected with an Ethernet cable.An Ethernet connection is almost always faster than Wi-Fi, so if your speeds are still pretty slow with an Ethernet connection, move on to the next step.

How fast is your internet connection? Here's an easy way to find out.

CNET/Viva Tung

Find a reliable VPN

If you've researched your internet health and are still stumped, the next step is to start researching VPNs. CNET's top pick forthe best VPN on the market isExpressVPN due to its excellent privacy transparency, usability and consistently fast speeds.

If your internet provider is actually throttling your internet speeds, a VPN is one of the only ways to get around it. While your ISP can still throttle VPN traffic, the VPN will encrypt that traffic using different protocols. You may have to try out different VPNs to find one that works effectively.

There are manyreasons to get a VPN and just as many factors to consider when settling for one, like security, price and server locations. Keep in mind that using a VPN will still slightly slow your speeds, but you may experience less congestion and slowdown overall while using one.

Compare your speed with the VPN

Next, test your internet speed again using a service likeFast.com orSpeedtest.net.

Compare the results with the same test when your VPN is active.

Usingany VPN will slow your speed considerably, so the speed tests should show a discrepancy, with the VPN-active speed being notably slower than the VPN-inactive speed.

But a VPN also hides theIP address that providers use to identify you so if your speed test with the VPN isfasterthan without the VPN, that may mean your ISP is targeting your IP address for throttling.

Fix your internet

OK, this is the hard part because knowing where to start could be tricky. Even if you find out your provider is throttling your internet, there may not be much you can do.Many people in the US live in regions with ISP monopolies or duopolies, making finding a better provider difficult. But here are a few hopefully useful suggestions:

If youdohave options, considerswitching to a better provider in your area. Not only will you potentially put speed throttling to rest but you may end up with faster speeds and abetter deal. Check out ourtop picks for ISPs andhigh-speed ISPs in 2025.
Use your VPN to maintain more consistent speeds. A VPN can't solve a bad connection or other reasons behind your slow service but it can mitigate throttling from unscrupulous ISPs.
Call your provider and threaten to switch providers if they don't stop throttling your internet. This might seem old-fashioned and doesn't guarantee lasting results but some providers have responded positively to such tactics and you may be able to negotiate your way out of the throttling.

What's the bottom line on internet throttling?

It's never a complete guarantee that your ISP won't throttle your speeds down the line. If you've exhausted all the ways to improve your speeds and are still not noticing a significant change, we recommendswitching to a different ISP available in your area. To learn more,check out our guide on the best internet providers near you.

Bandwidth throttling FAQs

What is bandwidth throttling and is it legal?

If you're noticing a long buffering time when trying to stream your favorite television show, you might be experiencing bandwidth throttling.

This happens when your ISP purposely slows down your internet speeds by controlling your bandwidth.

The FCC's ruling on net neutrality was thrown out in the 6th Circuit Court of Appeals recently, along with other rules about regulating the internet as a utility. That means that although in some states, the practice might still technically be illegal, it is legal in other states. Plus, ISPs can easily get around that legal ruling. For instance, throttling is technically still allowed if your internet plan has a data cap or your ISP's network is overloaded. Additionally, if your ISP gives prior notice about slowing your internet speeds, they can legally do so.

Why do ISPs throttle bandwidth?

There's no exact answer to why ISPs limit some people's connections and not others.

If a network is congested and you're using a lot of internet bandwidth, your provider might slow down your service to encourage you to pay for more data.

Or, if you have a data cap and notice a laggy connection, your ISP might be limiting your service when you're near the end of the cap. DSL, cable and fixed wireless connections are more susceptible to network congestion. If available, we recommend going with a fiber connection.Read our top picks for the best fiber internet providers of 2025. In addition, check out our list of thebest providers with no data caps.

How can I check if my ISP is throttling my bandwidth?

If you've checked your internet speed through an Ethernet connection and your results haven't improved, you might want to check if your provider is to blame.

A simple connection speed test, like the one throughOokla or M-Lab, can show if your ISP is providing consistent performance no matter the content you're accessing.

How do I stop my ISP from throttling my bandwidth?

A VPN, or virtual private network, is a good solution to help combat internet throttling.

Since VPNs can hide your identity, your provider can’t use your IP address to slow down your connection, helping you maintain more constant speeds.

Besides using a VPN, consider switching to a new provider for faster speeds and, possibly, a better deal.Read CNET's top picks for the best VPNs of 2025.

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