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  • Writer's pictureRoger

Phlegm-Fighting Foods: Top 10 Picks

When it comes to respiratory health, what you eat can have a significant impact on mucus production AND cough relief. 

There are certain foods that are known for their natural ability to reduce inflammation and mucus, making them extremely beneficial for those suffering from excessive phlegm and persistent coughing. 

Here’s the top 10 Phlegm Fighting foods - that are probably already in your kitchen! 


Garlic is renowned for its health benefits, including its anti-inflammatory properties. It can help fight infections and reduce inflammation, which may lead to a decrease in the production of mucus in the lungs


Ginger is another powerful food with anti-inflammatory effects. It can soothe an irritated throat and help reduce coughing. Ginger may also aid in reducing mucus production, making it easier to clear the respiratory passages

Spicy Foods

Capsaicin, the compound that gives chili peppers their heat, can thin mucus, making it easier to expel. Spicy foods can act as a natural decongestant, helping to clear the sinuses and lungs of phlegm


Honey has natural antimicrobial and anti-inflammatory properties. It can soothe the throat and reduce coughing, and when combined with other ingredients like lemon, it can provide relief from excess mucus production

Omega-3 Rich Foods

Foods high in Omega-3 fatty acids, such as salmon, can help reduce inflammation in the body and may contribute to decreased mucus production. Other fatty fish like tuna and sardines also offer similar benefits


Turmeric contains curcumin, a compound known for its anti-inflammatory properties. It can help manage the body's response to inflammation and potentially reduce mucus production


Bromelain, an enzyme found in pineapple, may help with respiratory problems linked to allergies and asthma by breaking down mucus and reducing its formation.

Herbal Teas

Certain herbal teas, such as peppermint or licorice, can be soothing for the throat and may help reduce mucus production due to their anti-inflammatory properties

Foods Rich in Vitamin C

Vitamin C-rich foods like oranges, strawberries, and kiwi can boost the immune system, which can be beneficial in fighting infections that may cause increased mucus production.

Broth-Based Soups

Warm fluids, like broth-based soups, can help loosen mucus and keep the respiratory system hydrated. However, it's important to be mindful of the sodium content in pre-packaged options

Take a peek in your pantry and see how powerful Incorporating these foods into your diet may help manage phlegm and coughing!

I drink a steaming hot peppermint tea EVERY morning and can attest to it making a huge difference. 


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