Free breathing without medication: Six foods for nasal congestion
Foods to help relieve nasal congestion (photo: Freepik)
Foods that promote mucus drainage and reduce inflammation can alleviate nasal congestion. They help keep the nasal passages hydrated and make breathing easier during respiratory infections, according to Verywell Health.
Warm broth
According to MedlinePlus, many people reach for chicken soup when they feel unwell—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 anti-inflammatory properties that can help your body fight off a cold.
Tea
Like broth, warm tea can help open the nasal passages. The extra hydration and water vapor from a steaming mug of tea help thin the mucus.
Herbal teas are soothing and may offer additional anti-inflammatory properties. Several other teas with potential benefits include:
- Chamomile tea
- Elderberry tea
- Ginger tea
- Peppermint tea
However, research is inconclusive about most herbal remedies, and some herbal supplements can interact with medications.
Honey
Adding honey to tea may confer additional benefits for cold symptoms. Honey has antioxidants and immune-boosting properties. It can improve cough symptoms and may also help with mucus clearance.
Avoid giving honey to babies younger than 1 year because of the risk of botulism.
Spicy foods
According to Allergy, spicy foods, such as chili peppers, contain capsaicin, a compound that may temporarily relieve congestion.
Other spicy foods, such as wasabi, mustard, and horseradish, contain a compound called allyl isothiocyanate. This potent chemical stimulates nerves in the nasal passages and irritates the nasal mucosa, causing nasal discharge and making mucus easier to clear.
They should be used cautiously, as excessive use can cause increased inflammation and discomfort.
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.
Probiotic yogurt
Probiotic yogurt can provide anti-inflammatory benefits and immune-boosting zinc. Regular consumption of yogurt or other probiotic-rich foods may help prevent colds and reduce symptoms.
Use unsweetened alternatives, such as plain Greek yogurt, and naturally sweeten it with antioxidant-rich, vitamin C–rich berries and honey.
Foods to avoid for nasal congestion
Alcohol
As reported by Biomolecules, alcohol is a diuretic, which can lead to dehydration. Dehydration of mucosal surfaces, such as those in the nose, can worsen congestion. Alcohol also induces systemic inflammation.
Focus on beverages such as water, tea, and broth to help maintain hydration and ease congestion.
Refined sugar
Highly processed foods, particularly those high in refined sugar, can increase systemic inflammation.
Inflammation of the mucous membranes causes swelling, which can exacerbate respiratory conditions—particularly in individuals with allergic disorders such as chronic rhinitis.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
