What Food Is Good to Remove Phlegm? A Dietary Guide

December 8, 2025 •

4 min read

According to the Cleveland Clinic, warm broth-based soups can help loosen phlegm and reduce congestion. While no single ingredient is a cure-all, understanding what food is good to remove phlegm can be a powerful tool for supporting your body during a cold or respiratory issue. A combination of hydrating, anti-inflammatory, and specific plant-based ingredients can help thin mucus and ease respiratory discomfort.

Quick Summary

A diet rich in hydrating and anti-inflammatory foods can help thin mucus and clear congestion. Incorporate warming spices, fresh fruits and vegetables, and plenty of fluids to support respiratory health. Certain foods contain compounds like bromelain or allicin that actively help break down and expel phlegm. Limiting dairy, processed foods, and sugar can also prevent mucus from thickening.

Key Points

Hydration is Key: Drinking plenty of warm fluids like water, broths, and herbal teas helps thin and loosen mucus, making it easier to expel.
Embrace Spices: Ginger, garlic, and cayenne pepper contain compounds with anti-inflammatory and expectorant properties that can break down mucus and relieve congestion.
Try Pineapple's Power: The enzyme bromelain in pineapple is known for its ability to thin mucus and reduce inflammation in the respiratory system.
Focus on Anti-Inflammatory Foods: Omega-3 fatty acids from fish, alliums like onions and leeks, and antioxidant-rich fruits and vegetables can help manage the body's inflammatory response that contributes to excess mucus.
Avoid Thickeners: Some individuals find that limiting dairy products, refined sugars, and processed foods can prevent mucus from becoming thicker and harder to clear.
Incorporate Warm Soups: Broth-based soups not only hydrate but also increase the speed at which mucus moves, helping to clear the respiratory tract.
Boost Your Immune System: Vitamin C from citrus fruits and berries supports overall immune function, helping your body fight off the underlying infection causing the phlegm.
Gargle with Salt Water: A simple saltwater gargle can soothe an irritated throat and help clear residual mucus.

Understanding Phlegm and How Food Can Help

Phlegm, a type of mucus produced by the respiratory system, plays an important protective role by trapping irritants and pathogens. However, when you're sick or exposed to irritants, your body can produce an excess amount, leading to congestion and discomfort. The right diet can help manage this by providing compounds that thin mucus, reduce inflammation, and support immune function.

The Role of Hydration and Warmth

One of the most effective strategies for removing phlegm is to keep it thin and mobile, which ample hydration facilitates. Warm fluids are especially beneficial as they help loosen thickened mucus as they travel down the throat.

Warm Broth-Based Soups: A classic remedy, chicken soup or other warm broths help to thin mucus and provide soothing warmth. Research has shown that hot soup can increase "mucus velocity," helping it move out of the body more effectively.
Herbal Teas: Warm teas, such as ginger, peppermint, or chamomile, can help soothe an irritated throat and provide anti-inflammatory and decongestant effects. Menthol in peppermint is a natural decongestant that helps loosen mucus.
Honey with Lemon: This combination has expectorant and anti-inflammatory properties, with honey soothing the throat and lemon acting as a natural anesthetic that helps break down mucus.

Foods with Specific Mucus-Busting Properties

Certain foods contain natural compounds that have been shown to directly impact mucus consistency and production.

Ginger and Garlic: Both have strong anti-inflammatory and antimicrobial properties. The compound allicin in garlic and gingerol in ginger can help break down mucus, fight respiratory infections, and reduce inflammation in the airways.
Pineapple: This tropical fruit contains bromelain, an enzyme with anti-inflammatory properties that can help thin and dissolve mucus. It can be eaten raw, juiced, or found in supplement form.
Spicy Foods: The capsaicin found in chili peppers and other spicy foods can provide temporary relief from congestion by thinning mucus and promoting its flow. A warm, spicy soup can have a dual-action effect.

Anti-Inflammatory and Immune-Boosting Foods

Reducing overall inflammation and supporting your immune system can help your body manage excess phlegm production more effectively.

Omega-3 Fatty Acids: Found in fatty fish like salmon, mackerel, and sardines, omega-3s have anti-inflammatory properties that can help reduce inflammation-induced mucus.
Alliums: This vegetable family, including garlic, onions, shallots, and leeks, offers anti-inflammatory benefits that can help quell inflammation contributing to excessive mucus.
Leafy Greens and Berries: Rich in antioxidants and vitamin C, foods like kale, spinach, blueberries, and apples can help fight oxidative stress and support lung function.

Comparison Table: Foods That Help vs. Harm Phlegm


Food Category	Beneficial for Phlegm	Can Worsen Phlegm (For Some)
Dairy Products	Alternatives like almond milk, coconut milk, or plant-based yogurts.	Traditional Dairy: Can make mucus feel thicker and heavier for some individuals, though it doesn't necessarily increase production.
Beverages	Warm broths, herbal teas, warm lemon water, and clear liquids.	Caffeine and Alcohol: Dehydrating effects can cause mucus to thicken.
Sweeteners	Natural options like honey (for soothing).	Refined Sugars: Can promote inflammation and potentially increase mucus production.
Fruits and Vegetables	Pineapple, garlic, ginger, onions, berries, leafy greens, celery, and sweet peppers.	Specific Triggers: Certain foods, especially if you have reflux, can cause issues (e.g., tomatoes, citrus for some people with GERD).
Processed Foods	Whole, nutrient-dense foods are always preferred.	Processed and Fried Foods: High in unhealthy fats and additives that can promote inflammation.

Conclusion

Using a dietary approach to manage phlegm is a holistic way to support your body's natural processes. By prioritizing hydration through warm fluids like broths and herbal teas, incorporating key anti-inflammatory foods like ginger, garlic, and fatty fish, and utilizing mucolytic agents like bromelain from pineapple, you can help thin and clear excess mucus. Just as important is knowing which foods can potentially thicken mucus or cause inflammation, such as dairy for some, alcohol, caffeine, and refined sugar. Remember that while these dietary strategies are supportive, they should not replace medical advice for persistent or severe symptoms. A balanced, nutrient-rich diet with plenty of fluids is a solid foundation for overall respiratory wellness and can make a noticeable difference when you need it most.

Natural Remedies and a Holistic Approach for Phlegm

Beyond food, several natural remedies can complement your dietary choices for clearing phlegm and boosting respiratory health. For instance, using a humidifier to moisten the air or inhaling steam can significantly help loosen mucus in the nose and throat. Controlled coughing techniques are another valuable tool that can assist your body in expelling secretions from the lungs. Gargling with warm salt water can also soothe an irritated throat and help clear residual mucus. Combining these lifestyle adjustments with a supportive diet creates a comprehensive strategy for managing phlegm and promoting respiratory comfort.

Try this delicious recipe for a warming ginger-garlic soup to help clear your airways.

Frequently Asked Questions

Warm fluids are most effective, as they help thin and loosen mucus. Good options include water, hot broth, and herbal teas like ginger, peppermint, or chamomile. Adding honey and lemon can also provide additional soothing and expectorant benefits.

For some people, dairy products like milk and cheese can make existing mucus feel thicker and heavier. This is not a universal effect and does not increase the amount of mucus, but it can make it feel harder to clear.

Yes, spicy foods containing capsaicin, such as chili peppers, can help thin mucus and provide temporary relief from congestion by stimulating its flow. This is particularly useful for clearing sinus congestion.

To get the enzyme bromelain, which helps thin mucus, you can eat fresh, raw pineapple, drink pineapple juice, or take a bromelain supplement. It is most concentrated in the core of the fruit.

Yes, it is often recommended to limit or avoid dairy products (if sensitive), refined sugars, processed foods, and alcoholic or caffeinated beverages. These can promote inflammation, thicken mucus, or cause dehydration.

Ginger and garlic are prized for their anti-inflammatory and antimicrobial properties. The active compounds, allicin in garlic and gingerol in ginger, can help break down mucus, fight respiratory infections, and soothe irritated airways.

While less studied than dietary interventions, some supplements like bromelain, N-acetylcysteine (NAC), and certain herbal preparations have shown promise in thinning mucus. Always consult a healthcare provider before taking supplements.