CERTAIN FOODS AND DRINKS MAY HELP LOOSEN MUCUS AND MAKE PHLEGM EASIER TO CLEAR WHEN YOU’RE SICK.
Allergies, colds, flu, and COVID-19 can cause congestion and excess mucus or phlegm. Certain foods, home remedies, and over-the-counter medications may help relieve symptoms and make breathing easier.
Key Takeaways
Chicken soup may help loosen mucus and make phlegm easier to clear.
Warm water and tea can soothe the throat and help thin mucus.
Garlic, onions, and omega-3-rich foods have anti-inflammatory properties that may help reduce excessive mucus production.
Quercetin-rich foods, such as apples and berries, may help limit mucus secretion, although more human research is needed.
5 Foods That May Help Reduce Mucus and Phlegm
Excess mucus can result from allergies, respiratory infections, or chronic lung conditions. Certain foods, drinks, and home remedies may help loosen phlegm and relieve congestion.
What Causes Increased Mucus?
Mucus protects the respiratory system by trapping dust, allergens, bacteria, and viruses.
However, mucus production can increase due to:
Allergies: Exposure to allergens such as pollen can trigger histamine release and excess mucus.
Respiratory infections: Colds, flu, and other infections may cause thicker mucus that sometimes appears yellow or green.
Chronic conditions: Asthma, COPD, bronchiectasis, and cystic fibrosis can increase mucus production.
Environmental irritants: Pollution, smoke, and smog may worsen congestion.
5 Foods That May Help Reduce Mucus
1. Chicken Soup
Warm chicken soup may help loosen mucus, making it easier to clear from the airways. Its broth also provides hydration and nutrients. One study found that chicken soup improved nasal mucus movement more effectively than water.
2. Warm Water and Tea
Drinking warm water may soothe the throat, promote hydration, and help loosen thick mucus.
Herbal teas such as ginger, chamomile, and cardamom are also comforting options. Alcoholic drinks are not recommended as a mucus treatment because evidence of benefit is limited and alcohol can worsen dehydration.
3. Garlic and Onions
Garlic, onions, leeks, and shallots contain natural compounds with anti-inflammatory properties. These may support respiratory health, although evidence that they directly reduce mucus production is limited.
4. Salmon and Other Omega-3-Rich Foods
Salmon, fatty fish, chia seeds, and healthy oils contain omega-3 fatty acids that help regulate inflammation.
Including these foods in a balanced diet may support respiratory health, but they are not proven to eliminate phlegm.
5. Quercetin-Rich Foods
Quercetin is an antioxidant found in apples, onions, berries, cherries, and parsley.
Animal studies suggest it may reduce mucus secretion in certain respiratory conditions. However, more human research is needed.
Foods That May Worsen Mucus Symptoms
No food consistently increases mucus production in everyone, but certain foods may trigger symptoms in sensitive individuals.
1. Histamine-Rich Foods
Some people with histamine sensitivity may experience increased congestion after consuming certain foods, including:
Aged cheeses and fermented foods
Alcohol and red wine
Tomatoes
Chocolate
Certain other foods that trigger individual symptoms
Food triggers vary, and avoiding entire food groups is unnecessary unless a sensitivity has been identified.
2. Gluten-Containing Foods
People with gluten-related disorders or sensitivities may experience symptoms after eating wheat or other gluten-containing foods. However, gluten has not been shown to increase mucus production in most people.
Vitamins and Supplements for Mucus
Certain nutrients and supplements may support respiratory health, although evidence for directly reducing phlegm is limited.
Vitamin C: Supports normal immune function.
Zinc: Supports immune health and may modestly shorten colds when used appropriately.
Vitamin D: Helps maintain immune function, especially in people with deficiencies.
N-acetylcysteine (NAC): May help thin mucus in certain respiratory conditions.
Glutathione: Has antioxidant properties, but evidence for mucus relief is limited.
Bromelain: A pineapple-derived enzyme being studied for potential effects on sinus inflammation and mucus.
Consult a healthcare professional before using supplements, particularly if you take prescription medications.
Other Ways to Reduce Mucus
In addition to dietary changes, several treatments may help relieve congestion:
Use a cool-mist humidifier: Adds moisture to the air and may ease nasal irritation. Keep the device clean and use water according to the manufacturer’s instructions.
Try saline nasal rinses: Help flush mucus and allergens from nasal passages. Use only distilled, sterile, or previously boiled and cooled water.
Use nasal sprays appropriately: Saline and certain medicated sprays may relieve symptoms. Decongestant sprays such as oxymetazoline should generally not be used for more than three days because they can cause rebound congestion.
Consider expectorants: Medications containing guaifenesin may help loosen mucus.
Stay hydrated and rest: Drinking enough fluids and getting sufficient sleep support recovery.
Consult a healthcare provider if mucus symptoms persist, worsen, or occur with breathing difficulties.
The Bottom Line
Chicken soup, warm drinks, garlic, omega-3-rich foods, and quercetin-containing fruits and vegetables may help support respiratory health and make mucus easier to clear.
However, foods do not directly cure infections or eliminate phlegm. Staying hydrated, resting, and treating the underlying cause are important for relieving congestion and supporting recovery.
Source: SingleCare