6 Foods That Clear Congestion So You Can Breathe Easier

While the common cold doesn’t have a cure, there are things you can do to help with the congestion that comes along with it. In addition to over-the-counter medication to address cold symptoms, several foods have bioactive compounds that may reduce inflammation and help clear nasal passages. 

1. Warm Broth

Many people reach for chicken soup when feeling ill, and it turns out that drinking plenty of fluids, including warm, brothy soups, can help with cold symptoms. Staying well hydrated can help thin mucus, making it easier to clear your nose. The warmth of broth or soup is also key, as steam can help open up congested nasal passages and sinuses.

Chicken broth in particular has some anti-inflammatory properties to help your body fight off a cold. Some research found that people who drank chicken broth had improved cold symptoms and recovered sooner from colds.

2. Warm Tea

Similar to soup broth, warm tea can help open nasal passages. The extra hydration and water vapor from a steaming mug of tea help thin the mucus. Tea contains catechins (a type of antioxidant), which may help with congestion. One study found that people drinking green tea had fewer days with a runny nose and nasal congestion.

Herbal teas are soothing and may offer additional anti-inflammatory properties. Several other teas with potential benefits include:

However, research is inconclusive about most herbal remedies, and some herbal supplements can interact with medications.

3. Honey

Adding honey to your tea can provide added benefits for cold symptoms. Honey has antioxidants and immune-boosting properties. It can improve cough symptoms, and may also help with mucus clearance.

Because of the risk of botulism, do not give honey to babies younger than 1 year.

4. Spicy Foods

You may be familiar with the sinus-clearing feeling of spicy foods. Spicy foods like peppers contain capsaicin, a chemical that can help clear congestion for a brief period.

Other spicy foods like wasabi, mustard, and horseradish have a different compound called allyl isothiocyanate. This powerful chemical stimulates nerves in the nasal passage, and actually irritates the lining of the nose, making it run and easier to clear mucus.

Use them with care, as too much can cause more inflammation and discomfort.

5. Pineapple

Pineapple contains bromelain, a mix of enzymes that can break down proteins and thin mucus. It also has anti-inflammatory effects. Pineapple is also a good source of immune-boosting vitamin C. Studies aren’t conclusive, but suggest bromelain in pineapple may help with sinus symptoms.

6. Probiotic Yogurt

Some people find that drinking milk or eating dairy products worsens congestion by thickening mucus. However, eating yogurt with probiotics can provide anti-inflammatory properties, as well as immune-boosting zinc. Research suggests regularly eating yogurt or other probiotic-rich foods may help prevent colds and lessen symptoms.

Look for unsweetened varieties, such as plain Greek yogurt, that you can sweeten with antioxidant, vitamin-C-rich berries and honey.

Foods to Avoid With Congestion

If you’re dealing with congestion, it may be best to limit or avoid foods that can worsen symptoms. Some foods may trigger symptoms in some people but not others, so if you suspect a food may be contributing to symptoms, keeping a journal of symptoms and diet can help you identify triggers.

Alcohol

Alcohol is a diuretic, meaning it can be dehydrating. Dehydration of the mucosal surfaces, like those in the nose, can worsen congestion. Alcohol also causes inflammation in the body. Some types of alcohol, like wine or beer, can trigger histamine release in sensitive individuals, making matters worse.

Focusing on drinks like water, tea, and broth can help you stay hydrated to combat congestion.

Refined Sugar

Foods that are highly processed, especially those with a lot of added refined sugars, can increase inflammation in the body. Inflammation irritates the mucosal surfaces and causes swelling, which can worsen respiratory disease, especially in people with allergic syndromes like chronic rhinitis.

Histamine-Containing Foods

Some people are sensitive to foods containing histamine. These foods can cause runny nose, sneezing, and congestion, among a range of other symptoms:

• Cheese
• Processed meats
• Sauerkraut
• Soy
• Smoked or canned fish
• Citrus fruit
• Strawberries
• Tomatoes
• Eggplant
• Spinach
• Wine and beer

When to Seek Medical Attention

If your symptoms don’t improve, or you develop concerning symptoms, it’s best to seek advice from a healthcare provider. Concerning symptoms include:

• Difficulty breathing
• Inability to eat or drink
• Dehydration
• Fever that does not improve after 4 days
• Symptoms that do not improve after 10 days