
I recently posted a recipe on Facebook for my Pine-lime Splice (pineapple based smoothie) and mentioned that the bioflavonoids in pineapple make it a great food to eat if you’re snotty. Well, there are obviously lots of people struggling with this recent spate of nasty viruses about, because the post was extremely popular.
So I thought I’d better share my favourite foods which may help to support your body to clear mucus – you know, that post viral phlegm that’s sometimes difficult to shift.
Fruits that support mucus excretion
My number one choice is Pineapple. The bioflavonoid bromelain in pineapple is a proteolytic enzyme (meaning it breaks down proteins). It is thought to boost immune function and has anti-inflammatory properties which help to open up the airways. In nutritional medicine, bromelain is often used to support sinus conditions (reduces the swelling and mucus production) and helps to clear both upper and lower respiratory congestion.
Other fruits I love to support immune function are berries and citrus fruits especially grapefruit. Grapefruit is wonderful for breaking down excessive mucus and luckily is in season right now. I also love lemon or lime juice in warm water to hydrate (which helps expel mucus) and support immune function. This recipe for a delicious Immune Tea is a favourite also.
Vegetables
Whilst fruit is good, vegetables are even better. Your dietary choices should be firmly focussed on consuming a range of fresh vegetables, lightly steamed is just perfect. Fresh, in-season greens, are especially powerful immune boosters as they contain chlorophyll (ideas for including greens in you diet here). Include as much garlic and onion as possible – both are well known to support your immune function. The quercetin (another bioflavonoid) in onions is anti-inflammatory and also helps to break down mucus.

Warm and Spicy
Heat helps to thin and expel mucus. Warm vegetable based soups made with immune boosting bone broth (recipe here) is a must. Using warming herbs and spices in your meals like cumin, ginger, cayenne, chilli, turmeric, oregano, thyme, sage and cinnamon is a great idea. Herbal teas are a lovely way to stay hydrated and help to expel mucus – I especially love ginger, turmeric, chamomile and peppermint.
Apple Cider Vinegar (ACV)
ACV is very antibacterial and helps to break down mucus congestion. I only use an organic, unpasteurized ACV. If you like the taste, add a teaspoon to your herbal tea.
Oily Fish
Omega-3 rich fish like wild caught salmon, tuna, herring, sardines and mackerel are my preferred sources of protein to reduce mucus. Omega-3’s support immune function and reduce inflammation and are a good choice to reduce your mucus load.
Foods that are best avoided
On the top of my list are (surprise, surprise) high sugar and processed foods as they impede immune function and promote inflammation (especially those containing vegetable oils). It is also worth avoiding dairy and soy products for the time being as both can be mucus forming. Instead, focus on fresh whole foods, with an emphasis on seasonal vegetables.
Please also note that canned or processed fruit and vegetables offer none of the previously mentioned benefits, so please stick with fresh only.
**Obviously please seek the help of a medical practitioner in the case of serious or ongoing symptoms. The above information is NOT intended to replace medical advice or treatment.
Louise Bennett says
some really great info to help folks recover from the nasty colds and flus making the rounds.
Georgia Harding says
Thanks Louise – yes lots of illness about at the moment for sure G x
Natasha Paul says
Hi Georgia, I recently visited Tracy Cook (on your recommendation) and she also said significantly increase consumption of all orange fruit and veggies…sweet potato, carrot, pumpkin, apricot etc…as the beta carotene is really important during times of illness. Do you agree?
Georgia Harding says
Yes any vegetables are perfect and really essential when you are unwell, a variety of colours is good G x
Jill Roberts says
Great information – didn’t know pineapple was so important in reducing mucous.
Georgia Harding says
Very welcome Jill, glad you enjoyed it G x
Noreen CANNON says
I’d never get my toddler 3 year old to eat pineapple or grapefruit🥺, he has allergic rhynitis.. great article thanks for all the info
Georgia Harding says
You’re welcome Noreen G x
Anne says
One helpful tidbit about pineapple: only raw pineapple contains the enzyme Bromelain. I have an allergic reaction to this enzyme and cooking the pineapple – even just heating it in a saucepan on the stove – gets rid of the enzyme so i can eat it. Papayas, Oranges and Mangoes also contain such enzymes. Any processing removes them. I can eat the canned pineapple, or the dried fruit sold in stores with no problem.
Well Nourished Team says
Thanks Anne 😊
Tracey says
Great reminder Georgia! Thanks for posting. There’s a few extra tips I didn’t know about! X T
Georgia Harding says
You’re welcome Tracey Gx
Damian Torrisi says
I feel like I’m sick right now but I know I’m not. I’m a snot making factory, please help me.
Georgia Harding says
Hi Damian. If your congestion is chronic (not an acute response like when you have a cold) it’s really important to seek professional help. When I was practicing I saw a lot of patients in the same boat and there are heaps of herbs that are very effective in resolving chronic congestion. All the best
Kathie GREEN says
I’ve found this website useful, I’ve a chronic condition of the nose, perforated nasal septum treated by a button insertion. This has left me with a problem of making excessive mucous which is worse at night, I use a nasal wash regularly. Interested to learn of good and bad foods in managing mucous build up. I’m getting desperate to know how to manage it. I’ve a low immune system with rheumatoid arthritis and medication to treat it.
Georgia Harding says
Hi Kathie. I’m not able to offer individual advice but from what you’ve said, I’d be advising you look to primarily support your gut health (the foundation to immune health). I have loads of posts under this category https://wellnourished.com.au/category/living-well/digestion-and-food-intolerance/
If you can access to a good naturopath this would be enormously helpful too, all the best G x
Jamie says
This is truly helpful, thanks.
Georgia Harding says
You’re welcome Jamie 🙂
Sham says
Hye g
I’m sham here
My baby is 2years old and she is premature baby which is born on 32 weeks with low birth weight of 1.14kg
Currently she having nose block during night and day time keep caughing on and off
What food should I give her to make her mucus running off.
Georgia Harding says
Hi Sham, so sorry but I can’t give individual advice but a naturopath will be able to help your bub. She will take a detailed history and be able to recommend the best thing to support her. All the best G x
Natasha says
Hi
I realise this was posted 4yrs ago but I’m hoping you’ll get notified anyways.
I’m wondering will these methods of decreasing mucus help those with Cystic Fibrosis at all?
Any help in this area would be greatly appreciated whether by yourself or another reader/follower.
kevin says
Hey !
Covid 19 is making us all worry about our respiratory health – I have regular problems with nasal congestion and I`m looking for ways to reduce mucus production and to build up my immune system – Can you suggest ways I can prepare?
Georgia Harding says
Hi Kevin,
This post has lots of tips for supporting your immune system https://wellnourished.com.au/how-to-stay-well-in-winter/
Take care
Christine Owen says
I have been having lots of symptoms now for over 3 yrs runny nose blocked nose itchy eyes nose never took out for them but just lately been having lot clear mucous in my nose and throat and like it’s dripping down my throat and also blocked nose and cough but hardly anything comes up took some rat or dine hayfever tablets but now think I’ve got symptoms of acid reflux all very confusing had acid reflux a couple years ago but didn’t have postnatal drip like I’m getting now be grateful for any feedback
Georgia Harding says
I’d definitely seek the help of a naturopath Christine. Based on what you’ve said, there is much that a wholistic approach could help with as there is a strong connection between a post nasal drip and gut health. All the best x
Jessi Wood says
This was extremely helpful, thank you ^^ Thank goodness I basically love all of those foods lol
Georgia Harding says
You’re very welcome G x
Cher says
I went to a Chinese Buffet..l tasted and swallowed a glazed piece of salmon and 1 ring of clamari. Both items tasted like ammonia. I tasted just the ammonia..but not the natural food flavor. It was hard to swallow both foods..l only ate the 1 ring and about a full teaspoon of the fish…..About 1 hour Later my chest began to feel up with mucus. I was fine before l walked into that place. I began a ginger and peppermint regimen. Any ideas on this?
Georgia Harding says
It sounds like you’ve perhaps had an allergic reaction. Your medical practitioner would be the best person to advise you ☺️
Cher says
Fill up***
healthiest fruits says
“one apple a day keeps the doctor away” this is most important in every person’s life,
thanks for sharing a great piece of the article…
Kate Oliver says
Thanks for sharing this useful information! I found this very interesting. Stress can really effect person’s mental and physical health. I would also like to share some stress relieving food ideas which can help you recover from anxiety and you can enjoy eating with your family.
Carol says
Do peaches cause mucous
Georgia Harding says
I can’t think of any reason they would unless you were allergic or intolerant to them Carol.
Rachael says
Wonderful reminder that mother nature’s finest , fruit and veggies are the hero’s, yet again! Such a good and important reminder, appreciate your love, passion and energy sharing all your valuable knowledge! I’ve heard about dairy not being great, and not surprised about sugar and processed foods. Thanks
Well Nourished Team says
So glad you found value in the article Rachael 😊