What is the best thing to eat when you have a sinus infection?

December 11, 2025 •

3 min read

According to the CDC, sinus infections are a common ailment affecting millions of Americans each year. While medication and rest are important, your diet can also play a crucial role in managing symptoms and supporting your body's recovery. Knowing what foods help can make a significant difference in how quickly you feel better.

Quick Summary

Hydrating fluids, warm broths, and anti-inflammatory foods are the best choices for a sinus infection. Immune-boosting foods like vitamin C-rich fruits and probiotics can also help. Meanwhile, avoiding dairy and sugar can prevent increased inflammation and mucus production.

Key Points

Stay Hydrated: Consistently drink plenty of water, warm broths, and herbal teas to thin mucus and aid drainage.
Choose Anti-Inflammatory Foods: Incorporate ginger, turmeric, and fatty fish into your diet to reduce sinus swelling and pain.
Boost Your Immune System: Eat foods high in Vitamin C, garlic, and probiotics to help your body fight the infection.
Limit Mucus-Producing Foods: Temporarily avoid dairy products, refined sugar, and processed items that can worsen congestion.
Leverage Spices: Add a controlled amount of spicy foods like cayenne or horseradish to thin mucus and promote drainage.
Make Wise Beverage Choices: Stick to water and warm teas, avoiding dehydrating and inflammatory drinks like alcohol and coffee.

Hydration is Key to Beating Sinus Congestion

When your sinuses are blocked and inflamed, staying hydrated is the most crucial step you can take through your diet. Dehydration causes mucus to thicken, making it more difficult to drain and exacerbating congestion.

Water: Plain water is your best friend. Sip throughout the day to help thin mucus and keep your nasal passages moist.
Warm Broths and Soups: The steam from a hot bowl of chicken or vegetable soup acts as a natural decongestant, while the broth helps with hydration.
Herbal Teas: Warm teas like ginger, peppermint, or chamomile offer soothing warmth and anti-inflammatory benefits. Inhaling the steam while you drink can provide immediate relief.

Anti-Inflammatory Foods to Reduce Swelling

Sinus infections involve inflammation of the sinus passages. Consuming foods with anti-inflammatory properties can help reduce swelling and discomfort.

Ginger and Turmeric: These spices are well-known for their anti-inflammatory compounds. Add fresh ginger to tea or turmeric to soups and curries.
Fatty Fish: Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have potent anti-inflammatory effects.
Leafy Greens: Vegetables such as spinach and kale are packed with antioxidants that help fight inflammation.

Immune-Boosting Nutrients to Support Recovery

Your immune system needs all the support it can get when fighting an infection. A nutrient-dense diet helps give your body the resources it needs to recover quickly.

Vitamin C-Rich Fruits: Citrus fruits like oranges, lemons, and grapefruits, along with strawberries and bell peppers, are excellent sources of Vitamin C, a powerful immune booster.
Garlic and Onions: These alliums contain compounds with antimicrobial and anti-inflammatory properties that can help fight off infection.
Probiotics: A healthy gut is linked to a strong immune system. Incorporate probiotic-rich foods like yogurt, kefir, and fermented vegetables (sauerkraut, kimchi) into your diet.

Foods and Beverages to Avoid

Just as some foods can help, others can make your symptoms worse by increasing inflammation and mucus production. Avoiding these can prevent setbacks in your recovery.

Dairy Products: For some individuals, dairy can thicken mucus, worsening congestion. Consider temporarily eliminating milk, cheese, and yogurt.
Refined Sugar: Sugary foods and drinks can fuel inflammation and weaken your immune system. Avoid candy, soda, and processed sweets.
Alcohol: Alcohol is dehydrating and can cause swelling in your nasal and sinus tissues, worsening congestion and delaying recovery.
Processed Foods: These are often high in sodium, unhealthy fats, and preservatives, which can contribute to inflammation.

A Simple Comparison of Sinus-Friendly vs. Problematic Foods


Food/Beverage Type	Best Choices for Sinus Infection	Foods to Avoid During Sinus Infection
Hydrating Fluids	Water, herbal tea, warm broths	Alcohol, coffee, sugary drinks
Immune-Boosting	Citrus fruits, leafy greens, garlic, ginger	Processed and fast foods
Anti-Inflammatory	Salmon, turmeric, pineapple, berries	Red meat, fried foods
Other	Probiotic yogurt, spicy peppers (capsaicin)	Dairy products (if sensitive), high-sodium snacks

The Role of Spices and Herbs

Certain herbs and spices can be particularly effective in providing symptom relief. The capsaicin found in chili peppers and horseradish can act as a natural decongestant by temporarily thinning mucus. Adding a dash of cayenne to a warm broth can help clear stuffiness. The compounds in garlic and ginger offer antimicrobial and anti-inflammatory benefits that support healing. A warm cup of honey and lemon tea is a classic remedy for soothing a sore throat often caused by post-nasal drip.

The Healing Power of Nutrients

Beyond single foods, focusing on nutrient-rich meals can accelerate your recovery. For instance, creating a balanced meal with baked salmon (omega-3s), steamed kale (antioxidants), and a sprinkle of turmeric (anti-inflammatory) can provide powerful support. Pineapple contains bromelain, an enzyme that can break down mucus and reduce swelling. Ensuring your diet is packed with these beneficial compounds can be an excellent complement to any medical treatment plan. For more information on sinus treatments, you can consult with resources like the Cleveland Clinic.

Conclusion

While no single food is a magic cure for a sinus infection, a combination of dietary choices can significantly aid in managing symptoms and speeding up your recovery. Prioritizing hydration with water and warm fluids is paramount for thinning mucus. Incorporating anti-inflammatory ingredients like ginger, turmeric, and omega-3s can reduce swelling, while immune-boosting foods rich in Vitamin C, garlic, and probiotics help your body fight the infection. By avoiding problematic foods that increase mucus and inflammation, you can create a diet that actively supports your healing process and helps you feel better faster.

Frequently Asked Questions

Yes, spicy foods containing capsaicin, like chili peppers and horseradish, can help temporarily thin mucus and stimulate drainage, providing some relief from congestion.

For some people, dairy products can thicken mucus, worsening congestion. While this isn't true for everyone, it is often recommended to temporarily avoid dairy to see if symptoms improve.

While oranges contain vitamin C, many juices are high in added sugar, which can increase inflammation. It is best to stick to water or whole citrus fruits.

Herbal teas like ginger, peppermint, and chamomile are excellent choices. They offer anti-inflammatory properties, and the steam helps to loosen mucus and soothe inflamed passages.

Garlic contains allicin, a compound with antibacterial and anti-inflammatory properties. Adding garlic to your meals or making a garlic broth can help fight infection.

No, diet alone cannot cure a sinus infection. However, eating the right foods and avoiding others can significantly help manage symptoms and support your body's healing process alongside proper medical treatment.

Yes, a warm drink with honey and lemon is beneficial. Honey has antibacterial properties and soothes a sore throat, while lemon provides vitamin C and aids hydration.