Nutrition & Diet: What Drink is Good for Getting Rid of Phlegm?

October 7, 2025 •

4 min read

According to the American Academy of Allergy, Asthma, & Immunology, excess mucus is a common response to infection or irritation in the respiratory tract. Choosing the right fluids can significantly help in managing symptoms, leading many to ask: what drink is good for getting rid of phlegm?

Quick Summary

This guide covers the best drinks and natural remedies for thinning mucus and relieving phlegm, focusing on warm fluids like herbal teas, honey-lemon mixtures, and broth-based soups. It explains how hydration, specific ingredients, and other methods can soothe an irritated throat and ease chest congestion.

Key Points

Warm Fluids are Key: Drinking warm liquids like water, tea, or broth helps thin thick mucus and soothe an irritated throat, making it easier to expel.
Honey and Lemon: The classic mixture of honey and lemon in warm water is effective, with honey soothing the throat and lemon's Vitamin C aiding mucus breakdown.
Herbal Teas: Specific herbal teas like ginger, peppermint, and green tea offer additional benefits, including anti-inflammatory and decongestant effects.
Maintain Hydration: Constant hydration is crucial, and avoiding dehydrating beverages like coffee and alcohol prevents mucus from thickening.
Inhale Steam: Breathing in warm, moist air from a shower or a bowl of hot water can quickly loosen mucus and provide temporary relief from congestion.
Know When to See a Doctor: While home remedies help, seek professional medical advice if symptoms are severe, persistent, or if phlegm changes color.

The Power of Hydration in Thinning Phlegm

Staying adequately hydrated is one of the most effective strategies for managing excess phlegm. The body's mucus, or phlegm, is naturally thick and sticky. When you're dehydrated, this mucus can become even thicker and more difficult to expel, leading to a feeling of congestion. By drinking plenty of fluids, you help thin the mucus, allowing it to drain more easily and making it simpler to cough up.

Water is the simplest and best fluid for hydration, but many warm beverages offer additional benefits. The warmth itself provides a soothing effect on an irritated throat, while the steam can help loosen congestion in the airways.

Warm Beverages to Combat Congestion

Honey and Lemon

This classic combination is a time-honored remedy for coughs and sore throats. Honey coats and soothes the throat, which helps to calm coughing and reduce irritation. It also possesses antimicrobial properties that can help fight infection. Lemon, rich in Vitamin C, helps break down mucus, making it easier to clear.

To prepare a simple honey-lemon drink:

Mix one to two teaspoons of honey with the juice of half a lemon.
Add this mixture to a mug of warm (not boiling) water.
Stir well and sip slowly while it's warm.

Note: Honey should never be given to infants under one year of age due to the risk of infant botulism.

Herbal Teas

Certain herbal teas are highly recommended for their ability to relieve chest and throat congestion, thanks to their specific active compounds.

Ginger Tea: Ginger possesses potent anti-inflammatory and antioxidant properties that can help reduce irritation and soothe airways. It can help thin mucus and provides a warming sensation that is comforting for a sore throat. You can make it by steeping fresh ginger slices in hot water.
Peppermint Tea: The menthol in peppermint is a natural decongestant that helps thin mucus and loosen phlegm. It also provides a cooling, soothing sensation that can ease breathing.
Green Tea: Packed with antioxidants and anti-inflammatory properties, green tea can help reduce inflammation in the airways that contributes to excess mucus production.
Thyme Tea: Thyme has antimicrobial properties and may be effective in treating coughs associated with respiratory infections.
Eucalyptus Tea: Known for its potent respiratory properties, eucalyptus can help clear airways and provides a pleasant sensation of freshness.

Broth-Based Soups

A bowl of warm chicken soup isn't just a comfort food; it's a hydrating and soothing remedy. Broth-based soups increase fluid intake, which helps thin mucus. The steam from the hot broth also acts as a natural decongestant, providing relief to nasal passages and lungs. Ingredients like garlic, turmeric, and black pepper, often found in soups, also have anti-inflammatory and immune-boosting properties.

Comparison of Phlegm-Fighting Drinks


Drink Type	Primary Benefit	Additional Benefits	Preparation
Warm Water	Thins mucus effectively	Basic, hydrating, safe for all ages.	Heat water to a warm temperature and sip frequently.
Honey & Lemon	Soothes throat and thins mucus	Antimicrobial properties; high in Vitamin C.	Mix honey and lemon juice into warm water.
Ginger Tea	Reduces inflammation	Provides a warming, soothing effect.	Steep fresh ginger slices in hot water.
Peppermint Tea	Decongestant effect	Contains menthol to help open airways.	Brew peppermint tea bags or leaves in hot water.
Green Tea	Antioxidant and anti-inflammatory	Supports immune system health.	Brew green tea bags or leaves in warm water.
Broth-Based Soup	Hydration, steam inhalation	Nutritious, comforting, and can contain beneficial spices.	Heat clear chicken or vegetable broth.

Lifestyle Considerations to Support Phlegm Reduction

Beyond choosing the right drinks, certain lifestyle habits can further aid in managing phlegm production:

Avoid Dehydrating Beverages: Limit or avoid drinks containing caffeine (like coffee or black tea) and alcohol. Both are diuretics and can lead to dehydration, thickening mucus.
Use a Humidifier: Adding moisture to the air with a humidifier can help keep your airways moist and prevent mucus from thickening, especially in dry climates or during winter.
Inhale Steam: For a quick, targeted dose of moisture, inhale steam from a bowl of hot water or a hot shower. You can add a few drops of eucalyptus oil for extra decongestant benefits.
Elevate Your Head: Sleeping with your head propped up on extra pillows can help with sinus drainage and prevent mucus from pooling in your throat overnight.

When to Seek Medical Attention

While home remedies are often effective, it's important to recognize when to consult a healthcare professional. You should see a doctor if your congestion persists for more than 10 to 14 days, is accompanied by a fever, or if the phlegm changes color to yellow or green. If you experience shortness of breath, chest pain, or notice blood in your mucus, seek immediate medical care.

Conclusion

Staying well-hydrated is the most fundamental step in addressing excess phlegm. Warm fluids like water, herbal teas, and broths are excellent choices for thinning mucus and soothing irritation. Combining these with specific ingredients like honey, lemon, and ginger can provide added relief and support your body's natural healing process. Remember to avoid dehydrating drinks and use environmental aids like humidifiers to complement your fluid intake. For persistent or severe symptoms, consulting a healthcare professional is always the best course of action.

Frequently Asked Questions

While it's a common belief that milk increases phlegm, research is mixed. Some people report that dairy makes their mucus feel thicker, while others notice no effect. If you feel dairy products worsen your symptoms, consider temporarily reducing your intake.

To make a soothing honey and lemon drink, simply mix 1-2 teaspoons of honey and the juice of half a lemon into a mug of warm water. Stir until the honey dissolves and sip slowly.

While some sources suggest the heat of coffee can help, caffeinated drinks are diuretics and can be dehydrating. This can cause mucus to thicken, potentially counteracting any temporary relief. It's generally better to stick to non-caffeinated options.

Several herbal teas are excellent for thinning mucus. Ginger tea, with its anti-inflammatory properties, and peppermint tea, containing menthol for decongestion, are both highly effective. Green tea is also a good option due to its antioxidants.

Warm liquids, including teas and broths, are often more beneficial for phlegm. The warmth and steam help to loosen thickened mucus and soothe an irritated throat. However, staying hydrated with plenty of regular-temperature water is also important.

Yes, some spicy foods containing capsaicin, like cayenne pepper, can help clear blocked sinuses and bronchial tubes, providing temporary relief from mucus buildup.

Hydration is crucial because it helps thin the mucus in your airways. When you're well-hydrated, the mucus becomes less sticky and more fluid, making it easier for your body to move and clear it from your system through coughing.