What is the best food to eat when you have a stuffy nose?

December 31, 2025 •

4 min read

According to a study published in the journal Chest, warm liquids like chicken soup are highly effective in providing relief from stuffy noses. Finding out what is the best food to eat when you have a stuffy nose involves focusing on hydration, anti-inflammatory properties, and immune-boosting nutrients to help you breathe easier.

Quick Summary

This guide details the best foods and drinks to consume for stuffy nose relief, focusing on hydrating fluids, immune-boosting ingredients like garlic and ginger, and anti-inflammatory options. It also identifies foods to avoid and provides a comparison table for quick reference, ensuring a comprehensive approach to managing congestion through diet.

Key Points

Stay Hydrated: Drinking plenty of warm fluids like water, herbal tea, and broth thins mucus and aids drainage.
Eat Warm Soups: Hot chicken or vegetable soup uses steam to act as a natural decongestant and provides nourishing nutrients.
Add Ginger and Garlic: These ingredients have anti-inflammatory and antibacterial properties that can help fight off infection and reduce nasal swelling.
Consider Spicy Foods: Capsaicin in chili peppers can temporarily thin mucus and relieve pressure, but use in moderation.
Limit Dairy and Sugar: Avoid foods that can thicken mucus or increase inflammation, such as certain dairy products and refined sugars.
Consume Vitamin C-Rich Foods: Citrus fruits support the immune system and can help reduce the duration of cold symptoms.
Embrace Anti-Inflammatory Spices: Incorporate turmeric and black pepper into your meals to help combat inflammation.

Hydration is Your First Line of Defense

When your nose is stuffy, your body is producing extra mucus in an effort to flush out irritants. The most critical step you can take is to stay well-hydrated. Dehydration causes mucus to thicken, which makes it harder to drain and can worsen congestion. Drinking plenty of fluids helps to thin mucus, allowing it to flow more freely and providing much-needed relief.

The Importance of Warm Liquids

While plain water is essential, warm liquids offer the added benefit of steam. The steam from hot beverages and soups can act as a natural decongestant, helping to loosen thick mucus in your nasal passages.

Chicken Soup: A timeless remedy, hot chicken soup is effective for several reasons. The steam helps loosen mucus, and some studies suggest chicken contains the amino acid cysteine, which helps break apart mucus.
Herbal Tea: Sip on warm herbal teas like peppermint or ginger tea. The menthol in peppermint can stimulate nerve receptors, making you feel like you're breathing more easily, while ginger provides anti-inflammatory benefits.
Bone Broth: Rich in protein, vitamins, and minerals, bone broth is nourishing and hydrating. It's a great option if your appetite is low and can help you stay nourished during your illness.

Foods with Anti-Inflammatory and Immune-Boosting Properties

Inflammation in the nasal passages is a primary cause of congestion. Certain foods contain compounds that can help reduce this inflammation and boost your immune system to fight off the underlying infection.

Ginger: This root is a powerful anti-inflammatory. Enjoy it in tea or add it to stir-fries and soups to help reduce swelling in the nasal passages.
Garlic: Known for its antibacterial and antiviral properties, garlic can help your body fight off the cold or infection causing your stuffiness. Add minced garlic to your meals for an immune-system boost.
Turmeric: Containing the active compound curcumin, turmeric has strong anti-inflammatory and antioxidant properties. Pair it with black pepper to enhance absorption and add it to soups, curries, or tea.
Citrus Fruits: Fruits like oranges, lemons, and grapefruits are high in Vitamin C, an antioxidant that supports immune function. While it won't cure a cold, it may help reduce the duration and severity of symptoms.
Omega-3 Rich Foods: Found in fatty fish like salmon and walnuts, omega-3 fatty acids can help regulate the body's inflammatory response, potentially reducing inflammation-induced mucus production.

The Role of Spicy Foods

This is a bit of a double-edged sword, but spicy foods containing capsaicin (found in chili peppers) can cause your nose to run, temporarily thinning mucus and relieving pressure. Horseradish and wasabi have similar effects. However, for some people, excessive spice can irritate sensitive sinus passages. Use it in moderation and see how your body reacts.

Foods to Avoid When Congested

Just as some foods can help, others can make congestion worse.

Dairy Products: Some people find that dairy products like milk and cheese can thicken mucus, making congestion feel worse. The effect varies by individual, but if you notice increased stuffiness after consuming dairy, it may be best to avoid it.
Refined Sugars and Processed Foods: These foods promote inflammation throughout the body, including in your sinus passages, and can suppress immune function.
Alcohol and Caffeine: Both can cause dehydration, which thickens mucus and worsens congestion.

Comparison Table: Foods for Congestion Relief


Food/Drink	Benefits	How it Helps Stuffy Nose	Best Method of Consumption
Hot Chicken Soup	Hydrating, nutrient-rich, contains cysteine	Steam loosens mucus, and cysteine helps break it down	Enjoy a warm bowl or sip on broth
Herbal Tea	Hydrating, soothing, some anti-inflammatory	Steam loosens mucus, and specific herbs (ginger, peppermint) can relieve symptoms	Steep fresh or dried herbs in hot water
Ginger	Anti-inflammatory, antioxidant	Reduces inflammation in nasal passages	Add to tea, soups, or stir-fries
Garlic	Antibacterial, antiviral, immune-boosting	Helps fight the infection causing the stuffiness	Add to soups, sauces, or consume raw in small amounts
Spicy Foods (with Capsaicin)	Decongestant effect, thins mucus	Temporarily clears nasal passages by thinning mucus	Add chili peppers or hot sauce to dishes in moderation
Citrus Fruits	High in Vitamin C, antioxidant	Supports immune system health	Eat whole, add to water, or blend into a smoothie

Conclusion

When you're dealing with a stuffy nose, the best strategy is to focus on a diet that promotes hydration, reduces inflammation, and strengthens your immune system. Prioritizing warm, nourishing liquids like soups and herbal teas, along with powerful anti-inflammatory ingredients such as ginger and turmeric, can provide significant relief. Additionally, being mindful of foods that can thicken mucus or increase inflammation, like dairy and refined sugars, is a proactive step toward feeling better. By making these simple dietary adjustments, you can support your body's natural healing process and breathe easier.

For more information on the immune-boosting properties of foods, consult the National Institutes of Health.

Frequently Asked Questions

While the connection is debated, many people find that dairy products like milk and cheese can make existing mucus feel thicker and more difficult to clear. It's recommended to try avoiding it to see if it provides relief for you personally.

A warm bowl of chicken or vegetable broth is an excellent, non-spicy option. The heat and steam help to loosen mucus, and the broth provides hydration and nutrients that are easy on the stomach.

Yes. The steam from hot tea helps clear congestion, while the honey soothes a sore throat and provides antimicrobial benefits. The vitamin C in lemon also helps support your immune system.

For some, spicy foods can temporarily relieve congestion by thinning mucus. However, it can also irritate some people's sinuses, so it's best to consume in moderation and monitor your reaction.

It's best to avoid refined sugars found in processed foods and sugary drinks, as they can increase inflammation and suppress your immune system. Natural sugars from fruits are generally fine and provide important vitamins.

Ginger contains powerful anti-inflammatory compounds that help reduce the swelling in your nasal passages, easing congestion. You can consume it in teas, soups, or even as a juice shot.

Citrus fruits like oranges and lemons are great due to their high vitamin C content, which supports the immune system. Pineapple also contains enzymes that can help break down mucus.