Foods that Create and Eliminate Mucus
Edited By: Stephanie Dawson
Mucus in the nose and throat can be annoying. Most people recognize that there are foods that make mucus worse but many don’t know that there are foods you can eat that will make mucus better. Let’s take a look:
Foods that create mucus:
• Dairy – Dairy products like milk, sour cream, yogurt, cheese, and ice cream are the primary source of mucus caused by food. Thick irritating phlegm is produced in your throat by these types of foods. It might also make the existing mucus thicker and harder. Use caution if you have milk allergies as milk is not easily digested. Lactose intolerance can make milk drinking an unpleasant experience.
• Animal Products – Foods derived from animals like meat, poultry, and eggs can cause problems with mucus. These foods can cause a buildup of mucus in your throat as they are high in protein. You may want to avoid pork and red meat, although having fish and poultry once or twice a week should be alright. It might be a good idea to opt for organic products when selecting meats as these will help control mucus.
• Fats and oils – Fats and oils derived from animals should be avoided. Lard, butter, and omega-6 fatty acids are included in this list. Flaxseed, sunflower, corn, and olive oil are much better options.
• Nuts and Grains – The problem is usually with oily nuts, and there should not be any problem if you are having dry roasted nuts. Mucus can be caused by processed wheat flour. This means that products like bread, pasta, and processed cereal should be decreased while consumption of barley, corn, millet, and quinoa should be increased.
• Beverages – One does not consider beverages when they think of mucus. However, a few common drinks like black tea, coffee, chocolate drinks, milkshakes, alcohol, and sugary soft drinks can cause mucus build up.
Foods to eliminate mucus:
• Fruits and Vegetables – Fruits and vegetables provide antioxidants and nutrients that strengthen our body’s ability to fight infections and disease. Foods like watercress, garlic, onions, pickles, and lemons help reduce mucus production. Foods like cabbage, potatoes, and bananas might increase mucus production. Berries, leafy greens, broccoli, tomatoes, citrus fruits, and bell peppers are particularly rich in antioxidants.
• Olive Oil – Unsaturated heart-healthy fat can be obtained by the use of olive oil. Olive oil produces effects which often reduce bronchitis symptoms. Try to swap saturated fat sources in your diet like butter and margarine with olive oil if you are already prone to mucus. Consumption of olive oil with nutritious foods like leafy green salads and whole grain is even more useful.
• Warm Fluids – Warm fluids is one soothing dietary option. Sipping fluids throughout the day helps the body to flush toxins and promote hydration which helps you to heal faster. Tea, broth, and chicken soup can help loosen mucus and are effective at reducing throat pain.
• Fatty fish – Consumption of fish such as tuna, salmon, lake trout, sardines, herring, and flounder might help reduce inflammation as they are rich in omega-3 fatty acids which are healthy fats.Omega-3 fats also help to boost immunity. For best results, replace rich protein sources such as red meat, high fat cheese, and whole milk with healthier options like baked, grilled, or broiled fish.