What Foods Get Rid of a Chest Infection?

November 23, 2025 •

4 min read

A balanced diet with specific, nutrient-rich foods can complement medical treatment to help the body fight off a chest infection and ease symptoms. While antibiotics are often necessary for bacterial chest infections, a warm drink of honey and lemon can relieve a sore throat caused by persistent coughing.

Quick Summary

Immune-boosting and anti-inflammatory foods like citrus fruits, ginger, and turmeric can help manage chest infection symptoms. Staying hydrated with water and warm broths is crucial for thinning mucus, while certain foods should be avoided to prevent worsening congestion. A balanced diet supports the body's natural recovery process.

Key Points

Stay Hydrated: Drink plenty of fluids like water and warm broths to thin mucus and make it easier to clear from your lungs.
Consume Anti-inflammatory Foods: Incorporate ginger, turmeric, and berries into your diet to help reduce inflammation in the airways.
Eat Immune-Boosting Nutrients: Foods rich in Vitamin C (citrus fruits), Zinc (lean meat, beans), and Probiotics (yogurt) can strengthen your immune response.
Soothe with Honey and Herbs: A warm lemon and honey drink can help soothe a sore throat and ease coughing. Herbal teas with thyme or peppermint can also be beneficial.
Avoid Inflammatory and Mucus-Thickening Foods: Limit or avoid refined sugars, fried foods, and excessive dairy, as they can increase inflammation or thicken mucus for some people.
Include Protein and Whole Grains: Lean proteins and whole grains provide energy and support muscle strength, including the respiratory muscles.

Why Nutrition Matters During a Chest Infection

When the body is fighting off a chest infection, the immune system requires a significant amount of energy and specific nutrients to function effectively. Inflammation in the airways, a common symptom of conditions like bronchitis or pneumonia, can be exacerbated by certain foods while being soothed by others. A well-chosen diet supports the body's recovery by reducing inflammation, providing necessary energy, and helping to manage uncomfortable symptoms like thick mucus and coughing.

Anti-inflammatory and Immune-Boosting Foods

Garlic: Containing allicin, garlic has natural antimicrobial properties that can help fight infections. It also has anti-inflammatory benefits that aid in reducing lung inflammation and clearing mucus buildup.
Ginger: Known for its potent anti-inflammatory effects, ginger helps to soothe the throat, relax airway muscles, and can act as an expectorant to thin mucus. Enjoying it in a warm tea can be particularly comforting.
Turmeric: The active compound curcumin gives turmeric its powerful anti-inflammatory and antioxidant properties. Mixing it with warm milk can help reduce congestion and irritation.
Berries: Loaded with antioxidants like flavonoids, berries such as strawberries, blueberries, and raspberries help fight oxidative stress and inflammation in the lungs.
Citrus Fruits: Rich in Vitamin C, oranges, lemons, and grapefruits support the immune system and can help clear mucus. Warm lemon water with honey is a classic remedy for sore throats.
Leafy Greens: Spinach, kale, and other leafy greens are packed with vitamins A, C, and E, as well as other antioxidants that help protect lung tissue from damage and combat inflammation.

Hydrating and Soothing Liquids

Staying well-hydrated is one of the most critical aspects of managing a chest infection. Proper fluid intake helps to thin out the thick mucus in your airways, making it easier to cough up and clear your chest.

Water: Plain, clean water is the best way to stay hydrated and keep mucus thin. Aim for plenty of glasses throughout the day.
Broths and Soups: Warm, clear broths, like chicken or vegetable soup, provide hydration and can help loosen mucus. The steam from hot soup can also provide temporary relief from congestion.
Herbal Teas: Chamomile, peppermint, and thyme teas can be soothing and may possess anti-inflammatory or antimicrobial properties. Adding honey can further soothe a sore throat.

Comparing Beneficial and Detrimental Foods

Choosing the right foods can significantly impact your recovery. The table below compares foods to emphasize versus those to avoid during a chest infection.


Food Category	Recommended for Chest Infections	To Limit or Avoid	Reasoning
Dairy	Yogurt and Kefir (in moderation)	Milk, cheese, ice cream	May thicken mucus in some individuals, worsening congestion.
Sweets	Honey	Refined sugars, candy, pastries	Can increase inflammation and suppress the immune system.
Fats	Omega-3 rich fish (salmon), Olive oil	Fried foods, fatty meats	Anti-inflammatory omega-3s are beneficial, while saturated fats can be pro-inflammatory.
Processed Foods	Plain rice, whole grains	Chips, packaged snacks, deli meats	Lack nutrients and contain additives that can increase inflammation and harm immunity.
Beverages	Water, herbal tea, broths	Alcohol, excessive caffeine, sugary sodas	Alcohol and caffeine can cause dehydration, and sugar can worsen inflammation.

The Importance of Probiotics and Zinc

Beyond general immune support, specific nutrients and food types can target respiratory health. Probiotic-rich foods, such as yogurt and kefir, contain beneficial bacteria that support the gut microbiome, which is closely linked to overall immune function. Including these in your diet can help strengthen your body's defenses. Similarly, zinc is a vital mineral for a strong immune system and for fighting infections. Foods rich in zinc, like lean meats, shellfish, and legumes, are excellent additions to your diet during recovery.

A Concluding Note on Dietary Recovery

While no single food can miraculously cure a chest infection, a thoughtful diet provides crucial support to your body's healing process. Focusing on hydrating liquids, anti-inflammatory foods like garlic and ginger, and immune-boosting vitamins from fruits and vegetables can ease symptoms and promote a faster recovery. Always prioritize hydration and listen to your body's needs. If symptoms persist or worsen, consult a healthcare professional for proper diagnosis and treatment. Incorporating a supportive diet is a powerful complementary strategy to aid your body's fight against the infection.

Conclusion

Supporting the body with a nutrient-dense, hydrating diet is an effective complementary strategy for managing a chest infection. Focusing on anti-inflammatory and immune-boosting ingredients like ginger, garlic, and colorful fruits, while avoiding inflammatory and mucus-thickening foods, can help soothe symptoms and aid recovery. Always prioritize hydration by drinking plenty of water, broths, and herbal teas to thin mucus and aid its clearance. While diet provides significant support, it's crucial to consult a doctor for a proper diagnosis and treatment plan, especially for bacterial infections requiring medication.

Visit this Asthma + Lung UK resource for more information on eating well with a lung condition.

Frequently Asked Questions

The best drink is plenty of water to prevent dehydration and loosen mucus. Warm options like herbal tea, hot lemon and honey, or clear broths are also very soothing and can help with symptom relief.

For some people, dairy products like milk can thicken mucus and worsen congestion. If you find this is the case for you, it's best to limit or avoid them. However, yogurt with probiotics may be beneficial for immune support.

Yes, garlic is known for its natural antimicrobial and anti-inflammatory properties. Adding fresh garlic to your meals can help fight bacterial and viral infections and reduce lung inflammation.

Some spicy foods, like those with cayenne pepper, contain capsaicin that can help thin mucus and provide temporary relief from congestion. However, don't overdo it if you have an upset stomach.

Proper hydration keeps the mucus in your lungs thin and moist, which makes it much easier to clear through coughing. Dehydration can cause mucus to become thick and sticky, worsening congestion.

While food alone cannot cure an infection, a diet rich in immune-boosting nutrients like Vitamin C, Zinc, and antioxidants from fruits, vegetables, and lean protein can help support your body's immune system, potentially aiding a faster recovery.

It's best to avoid refined sugars, processed foods, fried and fatty foods, and excessive dairy if you find it increases mucus. These foods can promote inflammation and may hinder your recovery.