Naturopathy and Natural Medicine
Feeling Stuffy? 4 Foods to Help Ease a Runny Nose
Winter often brings runny noses, but instead of turning to medicine, you can head to the kitchen. These four foods may help ease the symptoms.
The chilly winter season isn't just about crisp, fresh air. It often brings unwelcome guests—like that persistent runny nose. Instead of rushing to the medicine cabinet, consider heading to the kitchen. Here are four foods to add to your diet when a runny nose strikes.
1. Chicken Soup – Grandma Was Right
Warm chicken soup is one of the oldest natural remedies for easing a runny nose and colds. The heat helps open nasal passages, and the soup provides the fluids and salts your body needs when slightly dehydrated. Studies show that chicken soup can reduce nasal inflammation, helping to ease a runny nose.
How to enjoy it:
Make homemade chicken soup with vegetables like carrots, celery, and onions, and add a bit of garlic for extra oomph.
2. Garlic – A Natural Inflammation Buster
Garlic is well-known for its antibacterial and anti-inflammatory properties. It contains a compound called allicin, which helps boost the immune system and can alleviate runny nose symptoms.
How to enjoy it:
Eat a fresh clove of garlic, or add it to soups, stews, and even salads.
3. Ginger – Reduces Congestion
Ginger root is known for aiding digestion, but it’s also excellent for relieving congestion and runny noses. Ginger contains anti-inflammatory components that help reduce irritation in the mucous membranes and improve airflow through the nose.
How to enjoy it:
Brew ginger tea with hot water, lemon, and honey, or add fresh ginger to your favorite salads and dishes.
4. Spicy Peppers – Clear Those Airways
If you love spicy food, now’s the time to turn up the heat. Spicy peppers contain capsaicin, which increases mucus secretion, helping to clear phlegm and reduce congestion. It might not eliminate a runny nose entirely, but it can significantly ease congestion. Capsaicin can also relieve sinus pressure and restore that free-breathing feeling.
How to enjoy it:
Add spicy peppers to soups, casseroles, or even on toast, or use them to make a zesty salad.
The Bottom Line
A runny nose isn't a serious health issue, but it can be incredibly annoying. With the right foods, you can ease it naturally and deliciously. Next time you feel your nose starting to run, head to the kitchen and incorporate these foods into your meals — your body will thank you.
