femaleWith cold and flu season in full swing, there's a good chance you or someone you know will have the misfortune of having a stuffy nose. While serious illnesses may require a visit to your doctor's office, nasal congestion caused by the common cold or flu can be helped with nutritious home remedies.
There are actually many foods that can relieve a stuffy nose. Here, we'll take a closer look at nutrients that can help relieve sinus congestion and some great food (and drink) sources to help you recover faster.
Nutrients that soothe nasal congestion
A stuffy nose is usually an inflammation of the air-filled sacs (also called sinuses) around the eyes and nose. This often causes mucus to build up within the sinuses, which can cause pain and pressure in the forehead, cheeks, and nose. No amount of organization seems to be able to alleviate it.
A stuffy nose often clears up on its own within a few days, but certain nutrients may help speed the process (always ask your health care provider). Here are some key points to focus on:
- Vitamin C: It's no secret that vitamin C is a powerful immune booster that can be a huge help in your daily routine when you're not feeling well. “Vitamin C acts as an antioxidant and helps reduce inflammation in the body, including nasal congestion,” says Amy Davis, RD, LDN, registered dietitian with FRESH Communications.
- zinc: Zinc is another micronutrient known for its antioxidant properties and has long been linked to relieving colds (and sinus congestion). However, the research behind this claim has been hit or miss, with some studies finding that zinc does not offer significant benefits for cold symptoms, and others finding that the mineral shortens the duration of cold symptoms.
- Bromelain: Bromelain, an enzyme that aids digestion and tenderizes meat during cooking, is gaining attention among health care professionals and culinary experts alike. But bromelain also “helps reduce pain and swelling in the body and may also help break down excess mucus in the nasal passages,” Davis says.
- Plant Compounds: Plant compounds, a subset of micronutrients along with vitamins and minerals, play an important role in maintaining immune health. This is thanks to its antioxidant properties, which help reduce inflammation in the body and fight free radicals. Oxidized molecules are often responsible for a variety of illnesses, from chronic conditions to acute conditions such as sinus pressure and nasal congestion.
- Salicylic acid: “Salicylic acid is also anti-inflammatory and may help maintain clear sinuses by breaking down proteins in mucus,” says Davis. And while many of us have salicylic acid products in our bathroom cabinets to help treat and prevent acne, it's also found naturally in many foods.
- Cysteine: Cysteine is an amino acid that is a building block of proteins and acts as another powerful antioxidant in the body. However, studies show that it may also help with nasal congestion. mucolytic agent2Or something that helps break down mucus in the body.
- water: And finally there is water. Water is always recommended in times of illness, especially when the body is congested. “Staying hydrated with plenty of water and hot tea can help thin mucus and prevent additional sinus pressure,” explains Davis.
9 foods that are good for stuffy nose
Taking these nutrients into account, here's a list of the best foods (and drinks) to consume when your stuffy nose is bothering you.
1. Pineapple
One of the best natural sources of bromelain and vitamin C, pineapple (and pineapple juice!) can be a great addition to your diet when your sinus congestion won't stop. Frozen, fresh, and canned pineapple all offer these benefits, but be careful about the added sugar in frozen and canned pineapple, as refined cane sugar can worsen inflammation.
2. Garlic
Some Tiktokers suggest stuffing garlic cloves into your nose to relieve a stuffy nose (I'm not kidding), but just eating them is enough. Garlic is a powerful anti-inflammatory, antibacterial, and antiviral agent that helps address the root cause of nasal congestion.
3. Chicken Soup
When the weather is bad, there's nothing more comforting than a warm bowl of chicken soup. But in addition to being nostalgic, chicken soup is rich in water and the amino acid cysteine, and also releases steam, which can relieve nasal congestion symptoms. one Study finds chicken soup helps clear runny nosethree Faster than hot water.
4. Honey
In addition to being a delicious natural sweetener, honey has been a popular natural remedy for thousands of years thanks to its antioxidant, anti-inflammatory, antiviral and antibacterial properties. Plus, it contains salicylic acid, which is a good sign when you're feeling foggy due to a stuffy nose. In the 2021 review, honey Effective treatment for upper respiratory infections4This often causes a stuffy nose.
5. Seafood
A variety of seafood options can also be helpful when dealing with sinus issues. Foods like oysters and crab are the best sources of zinc, while sardines, anchovies, salmon, mackerel, trout and tuna are rich in omega-3 fatty acids.
6. Ginger
“Ginger soaked in hot water can help clear sinuses and soothe a sore throat,” explains Davis. This is thanks to plant compounds that help reduce inflammation. Ginger is also rich in antihistamine properties, which can be of great help if your stuffy nose is related to allergies. A small randomized controlled trial in 2020 found ginger extract to be as effective as claritin. Relieve nasal symptoms5However, more research is needed to prove this claim.
7. Tea
When you inhale the tea vapor, the mucus that causes nasal congestion begins to break down. However, certain varieties may be more beneficial than others due to their nutrient content. Green and peppermint teas are rich in plant compounds that may be particularly helpful in reducing inflammation. Additionally, peppermint oil has been specifically linked to relieving sinus symptoms.
8. Grapefruit
All citrus fruits are a fantastic source of immune-supporting vitamin C, but grapefruit is rich in salicylic acid, which helps relieve nasal congestion for faster, more effective relief. There is no better time for citrus fruits than cold and flu season. Because this intense fruit is sold seasonally, starting in winter.
9. Pepper
Finally, to complete your list of foods and drinks for stuffy noses, we have hot chili peppers. If you've ever had a dish made with super-hot peppers in the past, I probably don't need you to explain why this vegetable is great for clearing your sinuses. However, research backs this up with one study showing that capsaicin (the active compound in peppers) provides: Fast and effective relief of nasal symptoms6.
Well+Good articles reference scientific, credible, recent and robust research to support the information we share. You can trust us on your wellness journey.
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Sawane, Kento, etc. “Dietary omega-3 fatty acids alleviate allergic rhinitis through eosinophilic production of the anti-allergic lipid mediator 15-hydroxyeicosapentaenoic acid in mice.” nutrient volume. 11,12 2868. November 22, 2019, doi:10.3390/nu11122868
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Sadowska, Anna M., et al. “The role of N-acetylcysteine in the management of COPD.” International Journal of Chronic Obstructive Pulmonary Disease, volume. 1, no. 4, 2006, pp. 425-434. Published online December 2006 doi: 10.2147/copd.2006.1.4.425. PMID: 18044098; PMCID: PMC2707813.
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Saketkhoo, Kiumars, Adolph Januszkiewicz, and Marvin A. Sackner. “Effects of hot water, cold water, and chicken soup consumption on nasal discharge rate and nasal airflow resistance.” chest, volume. 74, no. 4, October 1978, pp. 408-410. DOI: https://doi.org/10.1016/S0012-3692(15)37387-6.
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Abuelgasim, Hibatullah et al. “Effectiveness of honey for symptomatic relief of upper respiratory infections: a systematic review and meta-analysis.” BMJ Evidence-Based Medicine Vol. 26.2(2021): 57-64. doi:10.1136/bmjebm-2020-111336
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Yamprasert, Rodsarin, etc. “Comparison of Ginger Extract and Loratadine in the Treatment of Allergic Rhinitis: A Randomized Controlled Trial.” BMC Complementary Medicine and Therapeutics volume. 20,1 119. April 20, 2020, doi:10.1186/s12906-020-2875-z
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Couroux, Peter R., Basma Ismail, Diane Houtman, Tabassum Khadari, and Anne Marie Salapatek. “Capsaicin nasal spray has been shown to significantly and rapidly relieve all nasal symptoms in patients with non-allergic rhinitis.” Journal of Allergy and Clinical Immunology, volume. 143, no. 2, Supplementary Material, AB63, February 2019, DOI: https://doi.org/10.1016/j.jaci.2018.12.193.