The Best Foods to Clear Sinus Congestion Fast!

Apple cider vinegar, honey, garlic and ginger sitting on countertop.

Sinus congestion is no fun. Whether it is seasonal allergies or the common cold I am always seeking natural ways to heal myself. A runny nose, sore throat, and other side effects of sinus congestion leave you miserable and yearning for quick comfort.

If you’re looking for relief, you might be wondering if there are any foods that clear sinus congestion. Well, the good news is that there are! Heal your immune system from the inside- out!

In this article, we will let you know what food to eat and avoid. We also include a few helpful tips on how to reduce sin congestion.

Foods That Help Clear Sinus Congestion

When it comes to sinus congestion, there are certain foods that can help clear it out.

Here are some of the best foods to eat when you’re trying to get rid of sinus congestion:

1. Spicy Foods.

If you’re looking to clear out your sinuses, eating spicy foods can help. The spiciness of the food helps to break up the congestion and makes it easier to breathe. This is caused by a chemical called Capsaicin. Capsaicin reacts with the mucous membranes, causing your nose to run. As long as you can handle the heat, spicy foods are a perfect way to clear congestion!

2. Apple Cider Vinegar.

Apple Cider Vinegar is a kitchen staple in my house! It is a great home remedy packed with nutrients and has antifungal and antimicrobial properties. ACV can also balance pH and help flush clogged mucus. It’s important to dilute ACV before ingesting, otherwise, it can be harsh on the stomach. I like adding a tablespoon or two to tea. You can also add it to warm water with honey and lemon.  

3. Ginger

Adding ginger to my morning tea is the first thing I do when I feel a cold coming on. Ginger is rich in antioxidants and its anti-inflammatory properties reduce inflammation in your nose. 

4. Garlic.

Garlic is another great food for clearing out congestion. The sulfur in garlic helps to break up mucus. Raw garlic has more health benefits than cooked garlic but both have anti-inflammatory and immune-boosting benefits. Pro tip: let garlic rest for 10 minutes after mincing. Chopping the garlic allows for an immune-boosting enzyme called allicin to form.  

5. Honey.

A study done in 2020 proved honey can reduce symptoms and shorten the duration of a cold. Its antimicrobial properties are beneficial in fighting off bacteria. And it tastes delicious too! I much prefer a spoonful of honey to gross over-the-counter cough syrup! 

Key Takeaway: Eating spicy, sour, or garlic-rich foods can help clear out sinus congestion.

Foods to Avoid If You Have Sinus Congestion

When you have sinus congestion, it can be difficult to know what to eat and what to avoid. There are a few general guidelines that can help you make the best choices for your situation.

1. Avoid dairy products. Dairy can increase mucus production and make your congestion worse.

2. Avoid foods that are high in sugar. Sugar can worsen inflammation and make your congestion worse.

If you follow these guidelines, you should be able to find some relief from your sinus problems.

Tips to Reduce Sinus Congestion

Your head feels like it’s about to explode, and you can’t breathe through your nose.

It’s enough to make you want to curl up in a ball and hide away from the world until it goes away. But sinus congestion doesn’t have to ruin your life.

There are things you can do to help reduce the symptoms and get some relief. One of the best things you can do is to eat the right foods.

Believe it or not, what you eat can have a big impact on your sinuses.

Here are some tips for eating to reduce sinus congestion:

1. Drink Lots of Fluids.

This will help thin out the mucus in your sinuses and make your nasal passage easier to drain. Drink plenty of water, juice, and broth.

Avoid caffeine and alcohol, which can make congestion worse.

2. Neti pot

While it may be uncomfortable to use, a neti pot does wonders for a runny nose. I prefer to neti pot during a hot shower. Add the saline solution and warm water to your neti pot, pour through each nostril, then bend over dangling your arms toward the ground. The nasal irrigation flushes out nasal congestion and helps relieve sinus pressure.

3. Eat Foods High in Vitamin C.

Vitamin C is a natural antihistamine, which can help to reduce congestion. Foods high in vitamin C include citrus fruits, tomatoes, broccoli, and brussels sprouts.

4. Eat Probiotic-Rich Foods.

Probiotics help to fight off the bacteria that can cause sinus infections. Yogurt, sauerkraut, and kimchi are all good sources of probiotics.

5. Humidifier

Dry air can irritate and inflame the nasal passages. A humidifier can ease sinus pain by breaking up the mucus buildup causing your stuffy nose. I like to use my essential oil diffuser as a vaporizer. I add a few drops of eucalyptus or peppermint before I fall asleep and wake up with reduced sinus symptoms.


Got sinus inflammation?

Tired of feeling stuffed up?

Follow the tips in our article using home remedies to achieve wellness. With cold and flu season around the corner, bookmarking these tips will be well worth it!

I take vitamin C supplements and neti pot about once a week to keep my immune system strong during the winter.

Doing a little each day for your wellness can make a big difference.

Next time you’re sick, don’t drag yourself into the car to buy over-the-counter nasal sprays, stay in your pjs and follow our tips on clearing sinus congestion fast!


Plus I'll send you a free copy of "Your Simply Healthy Handbook." It's your #1 resource to make healthy living easy.

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