{"id":60958,"date":"2023-10-24T09:30:40","date_gmt":"2023-10-24T13:30:40","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=60958"},"modified":"2025-10-30T12:31:47","modified_gmt":"2025-10-30T16:31:47","slug":"how-to-get-rid-of-phlegm","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/how-to-get-rid-of-phlegm\/","title":{"rendered":"12 ways to get rid of phlegm"},"content":{"rendered":"

Phlegm and mucus may not be the most glamorous topics, but they\u2019re vital to our body\u2019s defense system! The ooey, gooey substance swirls around our airways, acting as a protective shield against dust, allergens, and microbes and ensuring that we stay healthy. When phlegm production ramps up, it usually means you\u2019re fighting off microscopic invaders\u2014those pesky viruses and bacteria that cause infections.<\/span><\/p>\n

Mucus is a thin, slippery substance that is considered healthy. When the amount of mucus is more than normal, it can be associated with nasal symptoms of a runny nose or post-nasal drip. Phlegm, however, is a thicker, stickier substance produced primarily in the lower airways, including the lungs and bronchi.<\/span><\/p>\n

Mucus and phlegm are often talked about together because the phlegm that we see when it leaves our body is actually a combination of the mucus found in the nasal passages mixed with phlegm from chest congestion in the lungs.<\/span><\/p>\n

\u201cWhile mucus, in general, helps to keep our airways moist and trap foreign particles, phlegm is the body’s response to inflammation or infection and often indicates that the body is fighting off something harmful,\u201d explains <\/span>Geoff Trenkle, DO<\/span><\/a>, a physician in Los Angeles and CEO and Founder of the <\/span>Los Angeles Center for Ear, Nose, Throat, and Allergy<\/span><\/a>. <\/span>Though they\u2019re basically the same thing, Dr. Trenkle says it\u2019s where they originate from that determines what we call them.\u00a0<\/span><\/p>\n

\u201cPhlegm can be defined as a type of mucus produced by your lungs and respiratory tract\u2014often during a common cold or other respiratory infection, \u201c says <\/span>Kelvin Fernandez, MD<\/span><\/a>, an internal medicine physician in New Jersey and Medical Residency Advisory at <\/span>ACE Medical Boards<\/span><\/a>.\u00a0 With <\/span>cold and flu<\/span><\/a> season in full swing, now is a great time to get familiar with phlegm\u2014and home remedies and natural remedies that will help you cope with excess phlegm production.\u00a0<\/span><\/p>\n

RELATED: <\/b>See our best Nasal Moist prices<\/b><\/a><\/p>\n

How to get rid of phlegm<\/span><\/h2>\n

Here are 12 home remedies that may help you cope with the side effects of excess phlegm production.\u00a0<\/span><\/p>\n

1. Stay hydrated<\/span><\/h3>\n

\u201cStaying hydrated and drinking plenty of water helps thin the mucus,\u201d says Trenkle. Your body needs to maintain a proper level of hydration to ensure that your mucosal secretions are a healthy consistency, and staying hydrated contributes to overall wellness.\u00a0<\/span><\/p>\n

If you\u2019re sick of plain H<\/span>2<\/span>0, try herbal tea. The hot water in tea <\/span>can be soothing<\/span><\/a> to the throat and some herbal teas\u2014like mint\u2014can be stimulating to the sinuses. For an added bonus, mix in honey and lemon. \u201cThe combination of honey and lemon in a glass of warm water can reduce irritation and help alleviate excess mucus production,\u201d says Trenkle. Plus, honey has <\/span>antimicrobial properties<\/span><\/a>, which may be helpful if you\u2019re fighting an infection. <\/span>
\n<\/span>
\n<\/span>RELATED: <\/b>How much water should you drink a day?<\/b><\/a> | <\/b>Health benefits of drinking water<\/b><\/a><\/p>\n

2. Avoid alcohol and caffeine<\/span><\/h3>\n

Both <\/span>alcohol<\/span><\/a> and caffeine can be dehydrating, which can cause mucus to become thicker. If phlegm becomes symptomatic, it\u2019s especially important to drink plenty of hydrating beverages, such as herbal tea, juice, and electrolyte solutions, such as Pedialyte.\u00a0<\/span><\/p>\n

3. Inhale steam<\/span><\/h3>\n

Inhaling steam can loosen phlegm and make it easier to expel, says Trenkle. The water from steam lubricates the mucus membranes, and the heat can be soothing. You can use a vaporizer or make a tent out of a towel placed over a bowl of hot water.\u00a0<\/span><\/p>\n

Taking a hot shower can be helpful, says Fernandez. A warm bath can be soothing for the body and also keep the air around you moist. Not only that, but the heat can help thin mucus and clear nasal passages and lungs.\u00a0<\/span><\/p>\n

4. Use humidifiers<\/span><\/h3>\n

Using <\/span>humidifiers<\/span><\/a> keeps the air you breathe in moist. Humidity is crucial for maintaining hydration and keeping mucosal membranes from drying out. If you have a sore throat, bronchitis, or any kind of respiratory irritation, moist air can make you feel a lot more comfortable. You can add essential oils, such as eucalyptus, for an aromatherapy experience. Clean the humidifier at the frequency and with the ingredients (vinegar or bleach) per the owner\u2019s manual. This will ensure that the humidifier does not release mold into the air.<\/span><\/p>\n

Eucalyptus oil<\/span><\/a> is a natural product derived from the eucalyptus plant. This essential oil is prized for its antimicrobial and antibacterial properties. You can put it in a humidifier or vaporizer to spread the aroma throughout your living space.\u00a0<\/span><\/p>\n

Eucalyptus oil coupons<\/span><\/a><\/p>\n

5. Change HVAC filters<\/span><\/h3>\n

Trenkle and Fernandez agree that exposure to allergens, irritants, and pollutants can <\/span>cause phlegm production<\/span><\/a>. Making sure that dust and debris don\u2019t build up on your heating and cooling filters and cleaning them on a regular basis can increase the air quality in your environment.\u00a0<\/span><\/p>\n

6. Use an air purifier<\/span><\/h3>\n

\u201cConditions, such as allergies or exposure to toxins, such as mold, or even pollution, can cause an increase in thickness and production of mucus,\u201d says Trenkle. You can improve the air quality in your home\u2014and remove some allergens and irritants\u2014by using a high-quality air purifier with a HEPA (high-efficiency particulate air) filter.\u00a0<\/span><\/p>\n

7. Keep your head elevated<\/span><\/h3>\n

Keeping the head elevated, especially while you sleep, can reduce post-nasal drip at the back of your throat and into your lungs\u2014which may contribute to excess phlegm. Try sleeping with your <\/span>head up on a pillow<\/span><\/a> to reduce the symptoms.\u00a0<\/span><\/p>\n

8. Use a saline nasal rinse<\/span><\/h3>\n

Rinsing your nasal passages is a safe and effective way to <\/span>moisten nasal passages<\/span><\/a>, according to the U.S. Food and Drug Administration (FDA). Use a neti pot with distilled or boiled (then cooled) salt water or use a <\/span>saline solution<\/span><\/a> specifically formulated as a nasal rinse. You can also try a saline nasal spray to help moisten the nasal passages, but this is less effective at expelling mucus. Nasal spray can be especially helpful if phlegm is caused by a common cold or upper respiratory irritation.\u00a0<\/span><\/p>\n

Saline nasal spray coupons<\/span><\/a><\/p>\n

9. Keep track of food allergies<\/span><\/h3>\n

Some foods<\/span><\/a> may cause extra mucus or phlegm production. Keep a food diary and make note of any changes in your phlegm production that could be related to your diet. Don\u2019t make any assumptions, though. Talk to a healthcare professional if you suspect you have a food allergy.\u00a0<\/span><\/p>\n

10. Eat fruit<\/span><\/h3>\n

Clinical studies<\/span><\/a> show that there could be a connection between fiber intake and lung health, and fruit is a great source of fiber. Plus, many fruits are packed with vitamins and antioxidants that will boost your immune system if you\u2019re fighting off a common cold or flu.\u00a0<\/span><\/p>\n

11. Avoid airborne allergens and irritants<\/span><\/h3>\n

Allergens and irritants contribute to phlegm production. Try to avoid known or possible allergens, such as cigarette smoke and pollen, as much as possible. Keep windows closed during times of increased air pollution (allergens or near a wildfire), vacuum carpets weekly, and change pillowcases nightly.\u00a0<\/span><\/p>\n

\u201cSome kinds of chronic inflammatory condition, such as smoking or exposure to toxins in the lungs, might produce increased phlegm,\u201d says Trenkle. So try to avoid both smoking and secondhand smoke if you have phlegm.<\/span><\/p>\n

12. Avoid acidic foods<\/span><\/h3>\n

Acid reflux<\/span><\/a> can increase the body\u2019s production of phlegm and mucus. If you have GERD or other digestive issues it\u2019s better to steer clear of acidic foods if you\u2019re dealing with phlegm. Consider taking medication to help decrease reflux symptoms, like <\/span>proton pump inhibitors (PPIs) or H2 blockers<\/span><\/a>.\u00a0<\/span><\/p>\n

What causes <\/span>phlegm<\/span>?<\/span><\/h2>\n

There are numerous reasons for the increased <\/span>phlegm<\/span>:<\/span><\/p>\n