10 Foods for Sinus Health

Written by andy

Heal your sinuses by eating the right foods.

When you’ve got allergies, a cold, or a runny nose, your sinuses tend to take a pretty hard beating. You blow your nose a THOUSAND times every day, and both the inside and outside of your nose can hurt by the time you’re feeling better.

There’s not much you can do to prevent the outside of your nose from hurting (other than using softer toilet paper, perhaps), but you can give your sinuses a break by eating the foods listed below:

  1. Garlic — The sulfur in garlic can help to kill the viruses, bacteria, and fungi that are causing the infection, and you’ll find that garlic is loaded with antioxidants to help fight inflammation.
  2. Ginger — Another excellent anti-inflammatory food, ginger will help to reduce any swelling in your sinuses and give them a break. If your sinuses are swollen thanks to a cold, the flu, allergies, or sinusitis, taking a bit of ginger can be a great way to deal with the inflammation.
  3. Pineapple — The enzymes in pineapple will help to fight inflammation,  and you’ll find that they can even help to break down the mucus and other debris that accumulates in your sinuses when they are infected. As a bonus, the antioxidants in the pineapple will protect your mucus membranes, which are often damaged by colds and sinus infections.
  4. Water — Water is one of the best things to take if you’ve got problems with your sinuses. If you don’t get enough water, you’ll add dehydration to your list of ailments. Plus, drinking enough water ensures that your mucus flows properly, making it easier to blow your nose without having to blow hard.
  5. Peppers — Spicy chili peppers are one great way to get rid of the blockage in your nose, as the capsaicin in the peppers reduces swelling and eases pain. Not only that, but eating a bit of red hot chili pepper can actually increase the production of mucus to get rid of the cold.

READ MORE: 7 Reasons to Take a Cold Shower

  1. Yoghurt — The bacteria living in yoghurt can help to strengthen your immune system, making it easier for your body to fight off the cold or flu that is causing the sinus infection.
  2. Kimchi — This Korean food is another excellent probiotic. Made of fermented cabbage pickled in spicy chili sauce, it’s a powerful remedy to help drive away colds and sinus infections. If you can stand the taste, it’s worth it!
  3. Wasabi — If you’re looking for a food to help ease the pain in your nose, you’ll find that Japanese green horseradish paste (wasabi) is an excellent remedy. Taking a small bite of this stuff will clear up your sinuses surprisingly effectively, and you’ll be able to deal with the flow of snot as well as the pain.
  4. Horseradish — Regular horseradish works just like the spicy peppers, decreasing the swelling in your sinuses and increasing the production of mucus. You’ll find that the spicy stuff also contains antibacterial properties to fight off whatever is causing the infection in the first place.
  5. Colorful Foods —The more color food has, the more antioxidants and nutrients it contains. Antioxidant-rich foods are excellent of the health of your sinuses, as they protect the mucus membranes and decrease the damage done to your sinuses by free radicals. Free radical stress on the body can lead to sinus problems, so eating colorful foods will give you all the antioxidants you need to protect your body.

Do your poor nose a favor and eat these foods listed above!

About the author


Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise--he does so six days a week--and loves to share his passion for fitness and health with others.

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