What Foods Trigger Sinus Congestion?

Sinus Congestion is an irritation or swelling of the tissue lining the sinuses. Healthy sinuses are filled up with air. But when they become clogged and loaded with fluid, germs can develop and induce an infection.

A healthy diet can not only reduce irritation in the system but also improve immunity to germs that can cause sinus infections. In addition, there are foods that can unblock nose passage and relieve breathing.

A number of foods impact more people than others and it all relies upon how your body reacts to them.


The following foods are more probable to cause congestion.
1. Sugars: Sugars, when consumed in small amounts, are safe but when the consumption is high, it not only tends to make you fat but also has swelling increasing qualities. It irritates the body and triggers increased amounts of mucus.


  1. Spicy Foods: Did you ever ask yourself why your nose begins running when you eat anything extremely spicy? This is mainly because of the histamine production in the body prompted by spicy foods. Histamine is a compound that is produced in the body when the body goes through an allergic reaction. This results in the sinus tissues to swell up and become watery.


  1. Milk: Normally, dairy products thicken mucus and so it will take longer for the thicker mucus to go out of the system thus triggering acute congestion. One of such milk products is full-fat milk which thickens the mucus and also speeds up its production.


  1. Tomatoes: Even with being tasty and nutritious, tomatoes often can make your allergies even worse or raise histamine production levels and its high acid is also a concern for the people susceptible to heartburn troubles.


  1. Wine & Other Alcohols: Alcohols, generally, have irritation increasing properties. Moreover, the wine has a histamine substance that can cause swelling of the nasal tissues.


  1. Red Meat: Red meat due to its great protein content can cause the excessive deposition of mucus in the body and consequently make sinus worse.


  1. Pizza: Pizza on its own has 3 foods which make the mucus more serious – cheese comes under dairy products, the crust has gluten and the sauce contains tomatoes. Consuming a slice or 2 occasionally is fine; however, the excess of anything is bad.

Some of the most effective foods to consume during periods of sinus congestion include jalapenos, chili pepper, and powder spices to release up mucus in a stuffed-up nose. Garlic is yet another great food to take during sinus congestion since it is naturally anti-inflammatory and has an enzyme that can help fight bacteria and viruses.

Soothing warm foods and drinks, like chicken noodle soup and herbal tea, are also good ingredients of the sinus diet. Turmeric is commonly used that has been investigated thoroughly for its potential to reduce infections. Some of these foods when having sinus congestion to relieve the pressure and reduce the swelling from getting more painful.

  1. Fish like wild salmon, cod, and sardines are great in omega 3 fatty acids.
  2. Tart cherries can reduce congestion ten times better than aspirin. They can also minimize the risk of heart
  3. Avocados are rich in omega 3 fatty acids and can lower immune disorders.
  4. Beans, like mung, and kidney, are also great in omega 3 fatty acids.
  5. Red bell peppers are loaded in Vitamin C and serves as an antioxidant.
  6. Green vegetables like broccoli, asparagus, leafy greens, and bean sprouts comprise high levels of vitamin C and calcium, serving to balanced out histamine.
  7. Citrus fruits like oranges, grapefruit, and berries are also rich in vitamin C.
  8. Other fruits like, apples, and pears are abundant in Quercetin, a natural antihistamine.
  9. Green tea and drinking more liquids can help to relieve any headaches that can outcome from dehydration induced by constant sneezing and running nose.
  10. Spices like ginger, basil, and cayenne pepper are beneficial in thinning mucus and guide to imitate the sinuses and help in air circulation.

There is no direct way to protect against sinus congestion. But there are several things that might guide.

  • Quit smoking, and stay away from other people’s smoke.
  • Wash your hands frequently, particularly during cold and flu season, and attempt not to touch your face.
  • Avoid things you are allergic to.
  • Warm, moist air might enable if you have sinus. You can use a vaporizer, or you can breathe steam of warm water. Ensure that the water isn’t too hot.


There are some other points you can do on your own to aid with sinus:

  • Warm squeezes can reduce pain in the nose and sinuses.
  • Saline nose drops are secure to use at home.
  • Decongestant drops or sprays can assist. Don’t get them longer than recommended.
  • With healthy eating, medications like Vanquish focus on certain sinus symptoms, like a sinus headache. Steam inhalation, salt water rinses, and light exercise to enhance blood circulation may also go along with these cures to bring comfort and help the body naturally heal itself.

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