#ExpertTalk: 6 Best and Worst Foods for Controlling a Runny Nose During a Cold

A runny nose is one of the most irritating cold symptoms. While medications may provide temporary relief, but experts reveal what you eat has a major role in relieving nasal congestion and mucus production. To understand how food affects this common cold symptom, we spoke to an expert, who helped us understand the best and worst foods for controlling a runny nose, and what to include in your diet when you're down with a cold.

Best Foods That Help Control a Runny Nose

According to Aayesha Parveen, Consultant, Nutritionist, Kinder Women’s Hospital and Fertility Centre, Bangalore, the best foods that help control a runny nose are:

1. Warm Soups and Broths

There's a reason hot soups, especially those with chicken or vegetable broth, are commonly suggested during a cold. Warm liquids thin down mucus, making it less hard to rid the body of and, by reducing it, easing nasal congestion. "Warm soups soothe the throat, keep the body hydrated, and improve mucus flow," shared Aayesha.

2. Ginger

Ginger has natural anti-inflammatory and antiviral properties. It helps loosen up congestion, soothes irritation of the nasal passages, and decreases mucus formation. You can add fresh ginger to your tea, soup, or warm water for immediate relief.

Also Read: Seasonal Cold Vs Allergy: Expert Shares How To Differentiate and Manage Both

3. Turmeric Milk

Turmeric acts as a powerful agent as it is also high in antioxidant and anti-inflammatory properties. Haldi doodh or turmeric milk supports immunity and lessens respiratory tract inflammation, thus helping in controlling runny noses.

4. Spicy Foods (in Moderation)

Foods such as pepper, cayenne, or wasabi can help clear nasal passages for a short period by thinning mucus. But Aayesha warned, “If you have a sensitive throat or acid reflux, spicy foods may worsen irritation. Use them in moderation.”

5. Citrus Fruits

Vitamin C-rich fruits like oranges, lemons, and sweet lime help enhance immunity and speed up recovery. Contrary to myths, citrus does not lead to increased mucus. Instead, its antioxidants help the body fight infection.

6. Honey

Honey is soothing, antimicrobial, and great to soothe irritated respiratory passages. This works particularly well with warm water, ginger tea, or turmeric.

Foods That Make a Runny Nose Worse

On the other hand, Aayesha also listed the foods that can worsen a runny nose. These include:

1. Dairy Products (for Some)

While dairy doesn't cause mucus, it can thicken existing mucus in some individuals, worsening congestion. "If you notice your symptoms worsen after consuming milk, cheese, or ice cream, avoid them until your cold improves," Aayesha suggested.

2. Fried and Greasy Foods

Heavy, oily foods slow digestion and increase inflammation in the body. Such foods only help to heighten cold symptoms like a runny nose and make you lethargic.

Also Read: Why Some People Have Runny Nose When They Eat

3. Sugary Snacks

Too much sugar temporarily suppresses immune function and encourages inflammation. Consuming packaged juices, pastries, chocolates, and sweets can delay recovery and make symptoms worse.

4. Cold Drinks and Ice-Cream

Cold drinks could irritate the throat and worsen mucus production in some individuals. Warm liquids are generally safer to consume until symptoms improve.

5. Processed Foods

Instant noodles, snacks, and fast food contain preservatives and additives that are the causes of weakening immunity. Such foods lack essential nutrients necessary for recovery.

6. Alcohol and Caffeine

Both alcohol and caffeine can dehydrate the body, thereby thickening mucus and worsening a runny nose. Therefore, it is good to limit them when one is experiencing cold.

Bottomline

The right foods can really help ease a runny nose and speed up recovery from the common cold. Warm, nutrient-rich, anti-inflammatory, hydrating foods are your best allies, where as sugary, oily, processed, dehydrating choices will delay the healing process. Listen to your body and feed it with what feels soothing and comforting.