So, you’re dealing with some thick, annoying mucus in your lungs and throat? Can’t sleep well or even breathe without the urge to cough all the time and get rid of phlegm? I know, it feels awful.
The last time I felt that way, I turned naturopathic medicine books and online sources upside-down to discover phlegm-fighting foods and other natural remedies. I ended up with a huge list of techniques, herbs, and foods that (help to) reduce mucus in the lungs and clean the airways naturally.
Today, I’m sharing with you the ones backed up by science, tradition, and my personal experience. Before we start, I suggest you see a doctor in case your symptoms seem serious and/or persist for more than 5-7 days. If you’re coughing blood, seek medical attention ASAP.
Now, let’s explore the best phlegm-fighting foods and show you how to reduce phlegm in the lungs and throat.
1. Honey
You may think of honey as a natural sugar substitute, but this timeless home remedy works wonders against respiratory infections.
Modern science is on its side, confirming that honey can help relieve childrens’ coughs better than a drug – kids fed buckwheat honey had fewer troubles breathing and slept better.
NOTE: Consume honey in moderation due to its high sugar content.
2. Garlic
Did someone mention timeless natural remedies?
Garlic is another perfect example, used since ancient Egypt.
It reduces inflammation in your airways and fights bacteria and viruses; that makes it a powerful tool against mucus. This study strongly suggests that garlic can prevent and treat a common cold.
Isn’t it great to see the power of traditional medicine confirmed by clinical research?
TIP: Allicin, the active ingredient of garlic, gets released when you crush the garlic cloves.
3. Ginger
This spicy tuber is bursting with anti-inflammatory compounds such as gingerol.
Why am I mentioning inflammation? Because it hides at the root of mucus overload and the congestion of your airways.
Did you know? Ginger may also influence your genes and boost your gut health, ensuring a robust immunity.
4. Lemon
You’ve probably run into advice to start your day with a glass of warm water and lemon juice. If you haven’t already, now is the time to follow it.
Why lemon?
- Citric acid helps break down your phlegm
- Loaded with vitamin C, which boosts your immunity
- Alkalizes your body (although it’s acidic) and wards off infections
This powerful combination makes lemon one of the best phlegm-fighting foods.
5. Onions
Yes, we’re still at grandma’s apothecary. Onion cough syrup, anyone? Stick with me for the recipe.
Onions will make you cry, but they will also help you get rid of mucus in lungs and throat. They contain quercetin, a substance that likely reduces mucus production and keeps your airways clean. Onions can relieve the symptoms of respiratory infections and allergic reactions alike.
6. Pineapple
This delicious tropical fruit is your powerful ally against phlegm. It’s loaded with vitamins and minerals but also has a secret weapon — a bioflavonoid called bromelain.
Bromelain breaks down protein in mucus and helps you expel it. It may help fight inflammation in your airways and support your immunity, too. Due to these amazing properties, it’s praised as a natural remedy for respiratory congestion and cough.
And after all, pineapples taste great and make the healing enjoyable!
7. Olives and Olive Oil
Mediterranean diets abound with anti-inflammatory foods and help protect against major chronic diseases.
One of the foods responsible for these benefits is olives. They contain healthy unsaturated fats and and oleuropein, a substance that fights inflammation in your body. Olives may help soothe your airways and prevent the overproduction of mucus.
Cold-pressed extra virgin olive oil also works well, but consider consuming it in moderation. In general, you can use it for cooking with low- and medium-temperature methods – the smoking point of olive oils usually sit around 375-420 °C though longer cooking may lower the temperture.
8. Omega-3 Sources
Omega-3 rich foods will help you get rid of mucus in the lungs but also protect your heart and brain.
Omega-3 rich foods are another powerful weapon of Mediterranean diets; these great natural fats reduce inflammation and keep your phlegm production under control.
Some great sources include:
- Flaxseed
- Fatty sea fish (salmon, mackerel, sardine)
- Walnuts
- Chia seeds
- Hemp seeds
9. Spicy Foods
You’ve probably noticed spicy foods like horseradish and wasabi cleanse your airways in a blink of an eye!
Healthy spices don’t just make your food tastier, they also protect you from respiratory infections and help you remove phlegm. For example, Capsaicin from cayenne pepper may stimulate mucus excretion and help you to breathe well.
10. Warm Soups and Drinks
Many people wonder how to dissolve phlegm in the chest, yet the solution couldn’t be simpler.
Remember those childhood colds? If your parents fed you a warm soup and made you drink warm tea, kudos to them! Proper hydration dilutes your phlegm and heat helps break it down, making it much easier to expel.
A study published in the Rhinology journal tested this and concluded: “the results support the folklore that a hot tasty drink is a beneficial treatment for relief of most symptoms of common cold and flu”.
It’s not just about water and heat. Warm soups and teas will nourish your body with the nutrients and healing compounds essential for the recovery.
Recipes and Ideas to Reduce Mucus
Here are some great ways to combine phlegm-fighting foods and ingredients:
- Warm herbal tea (see the best herbs below) with honey, ginger, and lemon juice — 4 powerful ingredients in one cup.
- Warm vegetable soup with turmeric, cayenne, oregano, and other spices.
- Smoothie with pineapple, banana, berries, ginger, and honey.
- Onion cough syrup with two ingredients: onions and raw honey
- Mix onions and honey in a 2:1 ratio (200 g:100 g)
- Add some water (optionally)
One option is to cook the ingredients until you get the syrup; another one is to combine onions and honey in a glass jar and wait overnight for the syrup to form.
- Oatmeal with walnuts, flax/hemp/chia seeds, honey, and cinnamon
- Fish salad: salmon/sardines, vegetables, olive oil, lemon juice, spices
Additional Tips to Get Rid of Mucus
[youtube www.youtube.com/watch?v=8uRfwNLijTI]
- Use an air humidifier to increase moisture in the air
- Do steam inhalations a couple of times per day
TIP: Put a tablespoon of herbs or a few drops of essential oil in the water for the additional benefits; the best options include:- basil
- thyme
- peppermint
- eucalyptus
- oregano
- Gargle a saline solution (use natural salt – i.e. sea or Himalayan)
- Drink plenty of water
Tips to Prevent Phlegm from Building Up
- Avoid exposure to chemicals, dust, pet dander, and other allergens.
- The most common food allergens include nuts, dairy, eggs, and shellfish
- Quit smoking and avoid being exposed to cigarette smoke
- Avoid processed foods, candy, and alcohol — they promote inflammation.
- Maintain good hygiene and wash your hands regularly to avoid infections.
- Keep your immunity on guard by:
- Consuming plenty of fresh fruits and vegetables
- Taking care of your gut health
- Exercising regularly
- Spending time in nature
- Getting enough sunlight and vitamin D
Final Thoughts
If you are counting on home remedies and foods to get rid of mucus, nature won’t let you down. I hope this article helped you learn more about phlegm-fighting foods and natural treatments.
Feel free to suggest or ask anything in the comment section. Thank you for reading!
Image sources
- Lemon, Ginger, Honey by Explorer Bob
- Flowering Garlic Plants in the Forest by jonathansautter
- Mortar and Spices by Bru-nO
- Tomatoes, Olives, Basil, and Olive Oil by Dana Tentis
- Pumpkin Soup by RitaE
- Jar of Honey by Daria-Yakovleva
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