The 15 Worst Foods for Nasal Congestion

Top 15 foods that cause nasal congestion

Have you ever experienced difficulty breathing just because your nose is clogged? It’s annoying to breathe just through your mouth as it can dry the inside of it. Well, there are medicines and food that can help you alleviate Nasal Congestion, but certainly, there are also foods that can worsen it. 

To develop nasal congestion, a person’s nasal and adjacent tissues and blood vessels become swollen with excess fluid, resulting in a feeling of “stuffy” and “plugged.” In general, nasal congestion is considered to be a minor nuisance for older children and adults. In contrast, it can be a severe issue for children whose sleep is disturbed by nasal congestion or in infants whose feeding is affected by nasal congestion.

To avoid the worst, here are 15 foods that you can avoid when you are in this kind of situation. 


Even if you try to include yogurt in your diet, you should avoid consuming it at night as it can cause more congestion. Even though yogurt is excellent for your gut, it should not be consumed if you suffer from sinus infections. The problem with this combination is that it increases the production of phlegm.


Even though it might sound shocking, bananas can increase congestion by causing phlegm to accumulate in the airways. Also, we need to understand that bananas are most likely to trigger a sinus infection during the winter season. Although it mainly occurs in winter, sinusitis patients are advised not to eat bananas at night and to sleep. As a result, your nasal cavity can become clogged, and you will experience shortness of breath.


Rice can have various effects depending on what you combine it with. For example, if you combine it with yogurt, this can result in inflammation, while if you combine it with ghee and dal, they are considered anti-inflammatories. The best time to consume rice is during the daytime.


In response to alcohol consumption, the body releases histamine, which results in a temporary increase in congestion and an increase in the symptoms of sinusitis.


There is some evidence that tomatoes continue to cause inflammation, although it varies from case to case. Also, arthritis patients should avoid raw tomatoes, as they can increase inflammation in the body.

Red meat

In the case of red meat, it is a protein-rich food. High protein intake can lead to mucus accumulation in the body, which can also worsen the symptoms associated with sinusitis, such as congestion because the body will produce more mucus.


There is no doubt in my mind that amla is a superfood, but it can be problematic for those with sinus problems. In many cases, patients come to physicians and share that after eating or drinking amla juice, they experience itching in their throats. After a while, they experience congestion, which makes their symptoms worse. In other words, if you also feel the same way, then you should avoid amla. This is due to its sour taste.

Taking warm herbal teas, soups, and other hearty bowls of comfort food is a good idea to soothe your sinuses and help you quickly get better. Coconut oil, ginger tea, and honey are all potent in reducing the inflammation response of your body that is brought on by sinus problems.

Refined Sugar

Inflammation is one of the effects of sugar, so when your body produces mucus, it’s usually because your body gets irritated by it. It is the inflammation that makes the body produce more mucus. The effects of sugar are less prominent if you eat a small amount; however, if you are sensitive to sugar and consume a lot, you may feel a little stuffy. I would also like to point out that refined sugars are one of 14 foods that cause inflammation and lead to weight gain.

Spicy Foods

It’s possible that you just felt your nose run after eating that delicious taco that was very spicy. This is probably because spicy foods increase histamine in your body, which will add to an increased amount if you have allergies. Inflammatory compounds such as histamine are produced when the body is experiencing a reaction to an allergen. They are the ones that make your nose run and swell (which makes your nose stuffy).


The refined sugar in foods like chocolate can cause an overgrowth of bacteria in your body and cause nasal congestion because it increases yeast in your body.


I’m sorry, cheese lovers, but eating cheese can lead to congestion issues, whether temporary or long-term congestion issues, so make sure you do not eat this dairy product.

Gluten-Rich Foods

To reduce mucus, those with gluten sensitivities will find that eliminating that molecule will clear things up quite a bit. Wheat is one of the biggest culprits for causing mucus, and as with many items on this list, anything inflames your body will cause mucus to build up. 

Ice cream

If you are not sensitive to dairy products, eating an entire pint of ice cream can cause nasal congestion since it contains casein. Read more about What Happens to Your Body When You Eat an Entire Pint of Ice Cream, regardless of whether you are sensitive to dairy products.


Many people who consume nuts are likely to experience severe allergic reactions and issues with their sinuses, which might be detrimental to their health. While many people only reap the benefits of nuts and do not have any adverse effects, others’ bodies panic and go into overdrive with histamine and work overtime to get rid of it. In contrast, others’ bodies have no adverse effects.


In particular, tuna contains a high concentration of inflammation-causing histamines, which can cause nasal passages to swell when you consume it. When you consume fish-but only if you are sure you’re eating the right kind-take notice how your nose, throat, and breathing feel.



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