Best And Worst Foods For Congestion

If you suffer with sinus issues or find yourself congested, there are some foods to help and foods to avoid! You might not know it, but certain foods can worsen congestion by promoting mucus production, inflammation and dehydration.

Dairy might lead to increased mucus production which can worsen sinus congestion. This theory is still up for debate, but dairy products like milk and ice cream do coat the throat and some people say when congested, it can thicken mucus and make it harder to swallow! 

Avoid dairy products like cow’s milk, ice cream and cheese.

Both garlic and ginger contain antibacterial, antimicrobial and anti-inflammatory properties, which can relieve congestion and loosen phlegm. Ginger specifically may also soothe muscle pain, sore throat and nausea.

Add garlic into your meals and make a cup of ginger tea to relieve congestion.

Eating high-sugar foods like lollies, baked goods and white bread have been shown to increase inflammation, and can suppress the immune system, making it more difficult for your body to fight off infection.

Use natural sweeteners like honey instead.

Spicy foods like chili peppers have anti-inflammatory properties which can help to clear the nasal passage, relieving sinus congestion. 

You can add a dash of cayenne pepper to meals or to a cup of ginger tea for the ultimate nose-cleanse. 

Like refined sugars, foods high in saturated fat can worsen inflammation in the body, including the sinuses. Avoid meats like beef, bacon and pork and steer clear of hot chips!

Replace bad fats with healthy fats such as beans, nuts and seeds, poultry and soy products.

Eating foods that aggravate inflammation can worsen congestion and could even lengthen the duration of your symptoms. Incorporating foods with anti-inflammatory properties can help clear the nasal passage and relieve congestion.

If you’ve developed a cold or the flu, be sure to add these foods into your diet to boost your immunity.