What is the best food to eat when congested?

October 27, 2025 •

3 min read

According to a study on chicken soup, the warm, restorative broth has been shown to help clear nasal congestion and reduce inflammation. Finding the best food to eat when congested can provide soothing relief and help your body fight off illness more effectively.

Quick Summary

This article outlines the top foods and beverages, such as soups, spicy items, and vitamin C-rich fruits, that can help relieve nasal congestion by thinning mucus and reducing inflammation. It also covers what to avoid for a faster recovery.

Key Points

Stay Hydrated: Drinking plenty of water, broth, or herbal tea is essential for thinning mucus and easing drainage.
Eat Warm, Brothy Soups: Chicken or vegetable soup provides hydration, electrolytes, and steam to help break up mucus.
Embrace Anti-Inflammatory Foods: Spices like ginger, turmeric, and garlic contain compounds that can reduce sinus inflammation.
Add a Spicy Kick: Capsaicin in chili peppers can act as a natural decongestant by promoting mucus drainage.
Load Up on Vitamin C: Citrus fruits, berries, and bell peppers are packed with vitamin C, an antioxidant that supports immune function.
Limit Dehydrating Beverages: Avoid alcohol and caffeinated drinks, which can worsen dehydration when you need fluids most.
Choose Whole Foods Over Processed: Highly processed foods and excessive sugar can promote inflammation and hinder your body's recovery.

Hydration and Warm Liquids: Your First Line of Defense

When dealing with congestion, keeping your body well-hydrated is the most important step. Adequate fluid intake helps to thin out mucus, making it easier for your body to drain it and clear your nasal passages. Warm liquids have an added benefit, as the steam can help open up your airways immediately.

The Power of Warm Broths and Teas

Chicken Soup: This classic remedy is effective for a reason. Studies have shown it helps clear nasal mucus better than other hot liquids and also has a mild anti-inflammatory effect. The steam provides immediate relief, while the hydrating broth and nutrients support your immune system.
Herbal Teas: Sipping on herbal teas, such as ginger, peppermint, or chamomile, can provide soothing warmth and hydration. Many teas, particularly green tea, contain antioxidants that stimulate the immune system. Breathing in the steam can also help loosen phlegm.
Honey and Lemon: Adding a spoonful of honey to your warm tea or water can soothe a sore throat and has antimicrobial properties. It is a proven natural cough remedy for adults and children over one year old. Lemon is rich in Vitamin C and can help thin mucus.

Foods with Anti-Inflammatory and Mucus-Thinning Properties

To actively fight the inflammation causing your congestion, incorporate foods known for their anti-inflammatory and decongestant effects.

Spicy Foods

Capsaicin, the compound found in chili peppers, acts as a natural decongestant by promoting mucus production and drainage. A little kick can help clear your nasal passages effectively. Other pungent ingredients like wasabi and horseradish also produce a similar sinus-clearing effect.

Garlic and Onions

These powerful alliums contain compounds with anti-inflammatory, antioxidant, and antiviral properties. Crushed garlic releases allicin, which can help support the immune system and reduce inflammation in the sinus passages.

Ginger and Turmeric

Both ginger and turmeric are revered for their potent anti-inflammatory effects. Ginger tea is a time-tested remedy, while adding turmeric to soups or teas provides curcumin, a compound with antioxidant and anti-inflammatory benefits that can help fight infection.

Pineapple

This tropical fruit contains bromelain, an enzyme with powerful anti-inflammatory properties. Bromelain can help reduce inflammation and swelling in the sinuses, helping to break down mucus.

Nutrient-Rich Foods to Boost Your Immunity

Supporting your immune system is crucial for a faster recovery. Focus on nutrient-dense foods to give your body the tools it needs to fight off infection.

Table: Immune-Boosting Foods for Congestion Relief


Food Group	Key Nutrients	Benefits for Congestion
Citrus Fruits	Vitamin C, Flavonoids	Reduces inflammation, boosts immune cells, thins mucus.
Leafy Greens	Vitamins A, C, E, K, Antioxidants	Provides essential vitamins to support immune function.
Fatty Fish	Omega-3 Fatty Acids, Vitamin D	Anti-inflammatory properties to reduce sinus swelling.
Yogurt (Probiotic)	Probiotics, Vitamin D	'Good' bacteria can help support the immune system.
Broccoli	Vitamins C, E, Antioxidants	Supports overall immune health and has anti-inflammatory benefits.

Foods to Avoid When Congested

Just as some foods can help, others can hinder your recovery. To feel better faster, it is wise to limit or avoid certain items.

Dairy Products: A Common Misconception

While the idea that dairy increases mucus production is a popular myth, some people feel that its thick texture can make mucus feel heavier. If you feel it worsens your symptoms, opt for alternatives like almond milk or probiotic-rich options that don't cause the same sensation.

Sugary and Processed Foods

Excess sugar can contribute to inflammation and potentially weaken the immune system. Highly processed foods often lack the necessary nutrients to support your body's recovery and can leave you feeling more sluggish.

Alcohol and Caffeine

Both alcohol and caffeine are diuretics, meaning they can cause dehydration. Staying hydrated is paramount when congested, and these beverages work against that goal. They can also weaken the immune system.

Conclusion: Eat Smart to Breathe Easier

When you're fighting congestion, making smart food choices can significantly impact your recovery. Prioritizing hydration with water and warm broths helps thin mucus and soothe your throat, while incorporating anti-inflammatory ingredients like ginger, garlic, and turmeric can actively reduce swelling. Eating plenty of fruits and vegetables, especially those rich in vitamins C and A, ensures your immune system is fully supported. By focusing on these beneficial foods and avoiding those that may hinder recovery, you can find soothing relief and get back on your feet sooner. For persistent or severe symptoms, always consult a healthcare professional. You can also explore general nutrition advice for a healthier immune system on resources like WebMD.

Frequently Asked Questions

No, the claim that dairy increases mucus is a common myth with little scientific evidence. While some people find the texture can make mucus feel heavier, dairy products do not clinically increase mucus production.

Yes, spicy foods containing capsaicin, the compound found in chili peppers, can help clear a stuffy nose. Capsaicin promotes the production of mucus, which helps to drain the sinuses and relieve pressure.

Yes, drinking hot tea is very beneficial for congestion. The warmth and steam help to thin mucus, and many herbal teas also contain antioxidants and anti-inflammatory compounds that aid recovery.

Broth-based soups, such as chicken soup or a spicy vegetable broth, are excellent for congestion. The warm liquid and steam help loosen mucus, while the hydrating fluid and nutrients support your immune system.

Yes, you should eat fruit, especially citrus fruits and berries, when you're congested. They are rich in Vitamin C and antioxidants that help reduce inflammation and boost your immune response.

When congested, it's best to avoid alcohol and caffeine, as they can be dehydrating. You should also limit sugary and highly processed foods, which can contribute to inflammation.

Staying hydrated is crucial because it helps to thin mucus secretions throughout your body. When mucus is thin, it is easier for your sinuses to drain properly, relieving the feeling of stuffiness.