Do you know how it feels to have a stuffy nose, a throbbing sinus headache, and difficulty breathing? There are numerous reasons why your nose can become congested, including allergies, colds, and breathing in pollutants.

Why then does this occur? It might surprise you to hear that food and beverages might contribute to this.

The lining of your nasal passages becomes irritated by something (such as an infection or allergens), which results in swelling and inflammation. Your body then generates extra mucus to try to clean it out.

“When mucus gets trapped, it gets thicker and stickier. … That mucus is then going to just sit there and become like a spa for bacteria,” explained Dr. Sam Huh, assistant professor of the department of Otolaryngology at Mount Sinai. “In order to avoid congestion and sinusitis, you want a good flow of mucus, good airflow and a good immune system.”

Certain meals and beverages have the potential to exacerbate nasal congestion due to their impact on mucus production and flow as well as immune system function. spoke with specialists to find out which of these edible ingredients might be contributing to your feelings of bloating and which might be helping.

Foods and Beverages That Could Make Congestion Worse Dairy Products
Clinical assistant professor Dr. Jyothi Tirumalasetty of Stanford Medicine stated, “While many people may anecdotally report that foods and beverages containing cow’s milk worsen congestion and mucus production, this has not been proven by… clinical studies.”

Huh did point out that it appears to differ from person to person and that some people experience an increase in “phelgmy” feelings after consuming dairy products. He said that if you have an allergy to casein, a protein found in milk, it can worsen congestion and mucus production. Not only is casein present in various dairy products like yogurts and cheeses, but it can also be found in unexpected foods like chocolate and canned tuna.

High-Histamine Foods

What then is histamine? It’s a substance that our immune system releases when it senses a threat, such as a possible allergen.

The creator of 360Girls&Women and qualified dietitian Sue-Ellen Anderson-Haynes said, “You’ll have an intolerance to histamine when histamine builds up and you don’t have enough of the enzyme… that breaks it down.”

There are numerous symptoms associated with histamine intolerance, such as headaches, skin irritation, nasal congestion, and digestive problems.

There are certain foods and beverages that naturally have a high histamine content. According to registered dietitian and Academy of Nutrition and Dietetics spokesperson Amy Kimberlain, if you eat these when you already have a histamine sensitivity, your symptoms may worsen.

Foods high in histamines include aged cheeses, fermented foods (like kimchi and sauerkraut), fermented drinks (like kombucha and alcohol), dried fruits (like apricots and raisins), and some fruits and vegetables (like tomatoes and citrus fruits).

High-Salicyclate Foods

Kimberlain suggests that certain individuals might be more susceptible to salicylates, which are naturally occurring compounds derived from plants and may cause nasal congestion. A salicylate-free diet was found to positively alleviate sinusitis symptoms in one study.

Certain legumes (like beans and lentils), fruits and vegetables (like cauliflower and strawberries), cereals (like buckwheat or corn), and herbs and spices (like thyme and rosemary) are examples of foods high in salicylates.

Deep-fried Foods

According to WebMD, an excess of omega-6 fatty acids, which are found in some vegetable oils (such as soybean and corn oil) used to fry food, might cause inflammation. The membranes lining your sinuses are already irritated when you have nasal congestion.

Your body is making an effort to combat inflammation. You don’t want to eat a lot of fried food and make matters worse,” Anderson-Haynes said.

Sugar Additions

Your body releases cytokines in response to refined sugars, not the natural sugars found in fruit, which might cause inflammation. Sodas, desserts, drinks, sauces, salad dressings, cereals, and other foods frequently contain these added sugars.

According to one study, eating a lot of refined sugars can exacerbate sinusitis by causing inflammation.

“There isn’t much research on this, but cutting back on added sugars is good for your health in general, so if it helps with your symptoms, that can only be good,” Kimberlain stated.

Items and Liquids That Could Help With Congestion

To ease congestion, Anderson-Haynes advises ingesting anti-inflammatory foods. The primary ingredient in cayenne and other spicy peppers, capsaicin, has the ability to dilate blood vessels.

“Sinusitis restricts our blood vessels and blood flow … Cayenne opens up those sinuses and it reduces the inflammation,” she said.

Garlic and ginger have compounds that also help to decrease inflammation. It is best to eat them raw or very mildly cooked because cooking reduces some of the chemicals. You can include both of these into your meals in a number of ways, such as by adding chopped garlic to salads or utilizing ginger in teas, soups, smoothies, and mocktails.

Although there isn’t much scientific proof, Huh has heard anecdotally that consuming hot soup relieves congestion. He explained, “The thick mucus will mix with steam to make it more watery so everything can flow better.”

Huh suggests consuming foods that strengthen your immune system, such as nutrient-rich fruits and vegetables, since sinus health depends on having a robust immune system.

Additionally, according to Kimberlain, consuming a lot of non-alcoholic fluids might assist thin the mucus and facilitate the drainage of congested sinuses.

When Is It Appropriate to See a Dietician Or Doctor?

When nasal congestion persists for more than two weeks, Huh advises consulting a medical practitioner.

Tirumalasetty advises maintaining a journal of your eating and drinking habits as well as the times you feel congested if you think a certain meal or beverage is aggravating your congestion. “[They] are really designed to identify life-threatening food allergies — not symptoms like nasal congestion,” the expert says, declining to recommend food allergy testing for congestion.

Additionally, you can discuss elimination diets and meal replacements for foods that might be causing your symptoms with a qualified dietitian.

Recall that you don’t have to put up with nasal congestion; there are numerous solutions available.

Topics #Fault #Meals And Drinks