What to Eat to Get Rid of Swollen Glands: A Dietary Guide

October 29, 2025 •

3 min read

According to some research, approximately 75% of localized lymphadenopathies—or swollen lymph nodes—occur in the head and neck region. Learning what to eat to get rid of swollen glands can provide natural relief by supporting your immune system and reducing inflammation caused by an underlying infection or illness.

Quick Summary

A diet rich in hydrating fluids, lean proteins, and anti-inflammatory foods like berries, leafy greens, and omega-3s helps combat swollen glands. Focus on whole foods and avoid processed items, sugar, and high-fat dairy.

Key Points

Hydrate for better flow: Drink plenty of water and herbal teas to keep lymph fluid moving efficiently and help flush out toxins. {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}
Boost immunity with nutrients: Focus on foods rich in Vitamin C (citrus fruits, berries), Zinc (legumes, seeds), and protein (lean meats, fish) to help your body fight infection. {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}
Reduce inflammation naturally: Eat anti-inflammatory foods like berries, leafy greens, turmeric, and omega-3 fatty acids found in fish. {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}
Avoid trigger foods: Cut back on processed foods, high-sugar items, fried foods, and excess red meat and dairy, which can increase inflammation. {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}
Incorporate soothing herbs: Use herbs like ginger and cinnamon in teas or meals for their anti-inflammatory and circulation-boosting effects. {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}
Rest and apply compresses: Combine dietary changes with adequate rest and warm compresses on the affected area for maximum relief. {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}

The Role of Diet in Managing Swollen Glands

Swollen glands, or lymph nodes, indicate your body is fighting infection. As part of the immune system, they filter and destroy germs. An anti-inflammatory diet supports immune function, reduces swelling, and promotes healing, while poor nutrition can increase inflammation and hinder recovery. Proper diet aids the lymphatic system in removing waste and pathogens.

Understanding Your Lymphatic System

Your lymphatic system clears toxins and waste. Nodes swell during illness to filter invaders. A detoxifying, anti-inflammatory diet eases this burden, with antioxidant-rich whole foods boosting immune function for faster recovery {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}.

Anti-Inflammatory Foods That Help

To reduce swelling and support immunity, eat foods with anti-inflammatory properties.

Hydrating Fruits and Vegetables

High-water content produce keeps lymph fluid flowing {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}. Berries, such as blueberries and strawberries, contain anthocyanins to help reduce inflammation. Cruciferous vegetables like broccoli and kale offer sulforaphane with anti-inflammatory effects. Citrus fruits provide Vitamin C for immunity, while leafy greens like spinach and kale contain chlorophyll, which aids lymphatic cleansing. Watermelon and cucumber also contribute high water content for hydration and flushing toxins {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}.

Lean Proteins

Protein is crucial for immune cell building and repair. Oily fish like salmon are rich in anti-inflammatory omega-3 fatty acids. Lean poultry provides protein, and legumes like lentils and chickpeas offer plant-based protein and fiber sources {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}.

Healthy Fats

Healthy fats contribute anti-inflammatory benefits. Avocado contains monounsaturated fats and antioxidants. Nuts and seeds, such as walnuts and chia seeds, are good omega-3 sources. Extra virgin olive oil is also an anti-inflammatory fat {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}.

Herbs and Spices

Some herbs and spices reduce inflammation and improve circulation. Turmeric contains curcumin, ginger is known for reducing inflammation, garlic has antimicrobial properties, and cayenne pepper can improve circulation {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}.

Foods and Drinks to Avoid

Certain items can increase inflammation and hinder healing. Minimize or avoid processed foods, refined sugars, excess red meat, high-fat dairy products, alcohol, excessive caffeine, and fried foods, as these can cause inflammation, fluid retention, or dehydration {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}.

A Comparison of Foods for Lymphatic Health


Category	Helpful for Swollen Glands	Harmful for Swollen Glands
Protein	Lean fish, chicken, turkey, legumes, eggs, nuts	Excess red meat, processed meats like sausage and deli cuts
Produce	Berries, citrus fruits, leafy greens, beets, cucumber	Refined carbohydrates like white bread and pastries
Fats	Avocado, walnuts, flaxseeds, extra virgin olive oil	Refined vegetable oils (canola, sunflower), fried foods
Drinks	Water, herbal teas (ginger, chamomile, lemon), fresh juice	Sugary drinks (soda, juice), alcohol, excessive caffeine
Herbs/Spices	Turmeric, ginger, garlic, basil, cinnamon	High sodium seasoning blends

{Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}

Sample Meal Ideas for Swollen Glands

Sample meal ideas include oatmeal with berries and nuts for breakfast, a quinoa salad for lunch, almonds or herbal tea for a snack, and baked salmon with vegetables for dinner {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}.

The Importance of Hydration

Drinking fluids is crucial for swollen glands {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}. Hydration thins lymph fluid, aiding efficient movement and waste removal. Warm herbal teas are soothing and offer anti-inflammatory benefits. Sip water consistently.

Other Lifestyle Factors for Relief

Beyond diet, rest aids your body in fighting infection. Warm compresses soothe tenderness. Pain relievers can help, but consult a doctor.

Conclusion: Dietary Strategies for Healing

While swollen glands are normal, supporting your immune system with the right diet accelerates healing. Focus on anti-inflammatory, hydrating foods like fruits, vegetables, lean proteins, and healthy fats. Limit processed foods, sugar, unhealthy fats, and alcohol to prevent inflammation. Combined with rest and hydration, diet is a powerful strategy for relieving swollen gland symptoms and promoting lymphatic health {Link: Northwest Missouri State University https://www.nwmissouri.edu/hr/wellness/nutrition.htm}.

For more information on the lymphatic system, consult resources from organizations like the Cleveland Clinic on Swollen Lymph Nodes.

Frequently Asked Questions

Focus on anti-inflammatory foods like berries, leafy greens, citrus fruits, and lean proteins such as chicken or fish. Hydrating foods like watermelon and cucumber are also beneficial.

Yes, drinking plenty of water is essential. It helps thin the lymph fluid, making it easier for your body to move it and remove waste effectively. Stay well-hydrated to support your lymphatic system.

It is often recommended to limit or avoid high-fat dairy products like whole milk, cheese, and butter. They can be difficult to digest for some and may increase inflammation or mucus production.

Yes, sipping on warm liquids like herbal teas, especially those with honey and lemon or ginger, can be very soothing. Warm beverages can help loosen mucus and hydrate a sore throat often associated with swollen glands.

While stress itself doesn't directly cause swollen glands, it can weaken your immune system, making you more susceptible to the infections that do cause them. Managing stress can indirectly support your body's defenses.

Swollen glands are most often caused by an infection. However, while less common, they can be a symptom of cancer. It is important to see a doctor if the swelling is hard, painless, and does not go away after a couple of weeks.

Swollen lymph nodes typically return to normal size within one to two weeks as your body recovers from the underlying illness. Sometimes they can remain enlarged for longer, and you should see a doctor if they persist or get bigger.