{"id":56709,"date":"2023-01-23T09:30:53","date_gmt":"2023-01-23T14:30:53","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=56709"},"modified":"2026-10-02T14:29:20","modified_gmt":"2026-10-02T18:29:20","slug":"mucus-killing-foods","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/mucus-killing-foods\/","title":{"rendered":"5 mucus-killing foods"},"content":{"rendered":"

Whether it\u2019s allergies, the common cold, the flu, or COVID, there are a number of reasons why you might be running to the tissue box more often than usual to handle congestion and pesky mucus (otherwise known as phlegm). If you find yourself with a stuffy nose or a phlegmy cough, there are a number of foods, at-home remedies, and over-the-counter medications that can provide some much-needed relief.\u00a0<\/p>\n

What causes increased mucus?<\/h2>\n

Mucus is a naturally occurring gelatinous substance produced by the mucus membranes. It lines your mouth, nose, sinuses, throat, lungs, and gastrointestinal tract. Its function is to trap things like dirt, dust particles, bacteria, and viruses in order to keep them from traveling further into your body and causing harm.\u00a0<\/p>\n

\u201cIt’s a really important part of what’s called the \u2018innate immune system,\u2019 which is our first line of defense,\u201d says Ankit Kansal, MD, an adult and pediatric ear, nose and throat specialist at ENT and Allergy Associates in New York.\u00a0<\/p>\n

An increase in mucus means your body is trying to expel what doesn\u2019t belong, and there are a number of causes for this reaction. Allergies are a common one\u2014more than 50 million people in the U.S. experience some kind of an allergy each year, according to the Asthma and Allergy Foundation of America<\/a>. When your body comes into contact with an allergen (such as pollen), cells release histamine to try to get rid of the irritant, and that process also increases mucus production and build-up. Excessive mucus from allergies tends to stay clear, according to Dr. Kansal<\/a>.\u00a0<\/p>\n

On the other hand, when you come down with a flu or cold, you might see your snot turning a yellow or even green shade. \u201cThose colors mean there are more white blood cells in your body rushing to fight the infection,\u201d Dr. Kansal says. \u201cAnd when those white blood cells die and get flushed out, whatever debris they\u2019ve accumulated will start to change color.\u201d\u00a0<\/p>\n\t\t

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How can you tell the difference between a flu and a cold<\/a>? Flu symptoms usually last one to two weeks and include fever or chills, cough, sore throat, body\/muscle aches, runny nose, and fatigue. Cold symptoms usually last for a shorter period of time (seven to 10 days) and include runny\/stuffy nose, sore throat, sneezing, watery eyes, cough, low-grade fever, and mild fatigue.\u00a0<\/p>\n

There are also a number of chronic conditions<\/a> in which increased mucus is a symptom, including asthma, bronchiectasis, chronic obstructive pulmonary disease (COPD), and cystic fibrosis. Environmental conditions, such as pollution<\/a> and smog, are also mucus culprits.\u00a0<\/p>\n

5 mucus-killing foods<\/h2>\n

If you are dealing with unwanted or excess phlegm, there are a handful of mucus-reducing foods and drinks you should consider adding to your grocery list to improve your health and wellness.<\/p>\n

1. Chicken soup<\/h3>\n

As a child, your parents or grandparents likely fed you hot soup when you were sick, and that instinct isn\u2019t wrong, Dr. Kansal says. \u201cBroth-based soups, with the warmth of the water and little bit of healthier oils, help break down and loosen up phlegm and excessive mucus, making it easier for your body to then cough up,\u201d Dr. Kansal says. \u201cThey also have a lot of nutrients.\u201d One study<\/a> found that chicken soup helped increase \u201cmucus velocity\u201d more than hot or cold water.\u00a0<\/p>\n

2. Hot water<\/h3>\n

While it doesn\u2019t push out mucus as fast as chicken soup, hot water has also been shown to get mucus moving, and it\u2019s hydrating. You can drink water plain or steep with tea\u2014such as chamomile, cardamom, or ginger tea. (Coffee, on the other hand, should be consumed with care: In some people, it can increase histamine production.)\u00a0<\/p>\n

Also, potentially helpful says Dr. Kansal, is that old standby, the hot toddy<\/a> (hot water, whiskey, lemon, and honey). While many alcohols increase histamine, Dr. Kansal says that whiskey (in small amounts) can actually help with mucus\u2014but researchers aren\u2019t exactly sure why. Of course, moderation is key: One a day could be useful if approved by your healthcare provider.\u00a0<\/p>\n

3. Garlic and onions<\/h3>\n

These vegetables are part of a group called alliums (which also includes scallions, shallots, chives, and leeks), and they\u2019re known for their anti-inflammatory<\/a> properties. \u201cThey can all have a beneficial effect on reducing the amount of excess mucus that builds up,\u201d Dr. Kansal says. <\/p>\n

RELATED: <\/b>Will garlic help your congestion?<\/b><\/a><\/p>\n

4. Salmon<\/h3>\n

Foods rich in omega-3<\/a> fatty acids (which include salmon, other cold-water fatty fish, pumpkin seeds<\/a>, chia seeds, and healthy oils) are thought to help with mucus, according to Dr. Kansal, due to their anti-inflammatory properties<\/a>.\u00a0<\/p>\n

5. Quercetin-rich foods<\/h3>\n

There is some evidence from animal studies<\/a> that quercetin may reduce mucus secretion for those with chronic lung diseases. Quercetin is an antioxidant flavonoid found in fruits and veggies such as apples, onions, parsley, cherries, blueberries, and blackberries. Though more research is needed to see if the health benefits apply to human subjects, it can\u2019t hurt to add some of these healthy food items to your diet.\u00a0<\/p>\n

2 mucus-producing foods\u00a0<\/h2>\n

While there are no foods that, in and of themselves, increase mucus production, according to Dr. Kansal, there are a number of foods that can trigger production in certain people based on their biology.\u00a0<\/p>\n

1. Histamine-rich foods<\/h3>\n

\u201cThere is some evidence that people who have a higher sensitivity, or a lack of the appropriate enzyme to break down histamines in certain histamine-rich foods, can generate more mucus,\u201d Dr. Kansal says.\u00a0<\/p>\n

Common histamine-rich foods include:<\/p>\n