Feeling Stuffy? 4 Foods to Help Ease a Runny Nose

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 up nasal passages, and the soup provides the fluids and salts your body needs when slightly dehydrated. Studies show chicken soup can reduce nasal inflammation, helping to lessen 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 is also great for relieving congestion and runny noses. Ginger contains anti-inflammatory components that help reduce irritation in the mucous membranes and improve airflow in the nose.

How to enjoy it?

Brew ginger tea with hot water, lemon, and honey, or add fresh ginger to dishes.

4. Spicy Peppers – Clear Those Airways

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 completely rid you of a runny nose, but it will definitely ease the congestion. Plus, capsaicin can relieve sinus pressure and restore that free-breathing feeling.

How to enjoy it?

Add spicy peppers to dishes like soups, casseroles, and even on toast, or make a zesty salad.

The Bottom Line

A runny nose isn't a serious health issue, but it sure is annoying. With the right foods, you can ease it naturally and deliciously. Next time you feel that nose running, head to the kitchen and try incorporating these foods into your meals – your body will thank you.