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Foods That Help Relieve Sinus Congestion

Sinus congestion has many reverberating symptoms that can ruin your day and put you out of commission. Sinus congestion is the fullness you feel in various areas across your face, head and neck caused by a blockage in the sinus cavities. Sinus congestion occurs when the mucus in your nasal passageway doesn’t drain properly, leaving a build-up that blocks your sinuses.

What are the symptoms of sinus congestion?

  • Sinus pain
  • Sinus headache
  • Runny or stuffy nose 
  • Post-nasal drip
  • Pressure in your face and eyes
  • Fever
  • Coughing

Foods to quickly relieve sinus congestion

There are a number of ways to help relieve sinus congestion, including hovering over a pot of hot water or taking over-the-counter medications. However, for quick relief, sometimes the best medicine is food!


Spicy foods:Everyone knows that spicy foods like hot peppers can clear sinuses. Capsaicin is a chemical found in spicy foods that causes a burning sensation when in contact with bodily tissues. Capsaicin irritates mucous membranes, which results in a runny nose, thereby softening any nasal obstruction.

PineapplePineapple is a great decongestant because it contains the enzymes called bromelain. Bromelain breaks down the junk that builds up in the sinuses and helps reduce inflammation and swelling.

HorseradishHorseradish has many health benefits that are attributed to its high nutrient and mineral content. Horseradish can help clear the sinus passages and ease mucus from the upper respiratory passages. 

GarlicGarlic is a versatile spice that goes well with almost anything. Similar to the benefits of peppers, garlic helps reduce inflammation and pain in the sinus passages.

Antioxidant-rich foods: Antioxidant-rich foods, such as citrus, kiwi, spinach, berries and other vegetables help protect the mucous membranes from free radical damage. Such antioxidant-rich foods are also loaded with vitamins and minerals. 

Ginger and Turmeric: These spices have many anti-inflammatory properties that help open up congested nasal passages. The best ways to enjoy ginger and turmeric are by adding them to hot lemon water or by creating a refreshing tea from them. 

If your sinus congestion lasts longer than 6 weeks, call the Ear and Sinus Institute to learn more about treatment options. Schedule an appointment by calling (817) 406-1581.












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