Mucus is a slippery substance that coats and protects tissues in your respiratory, visual and gastrointestinal systems. When inflammation occurs, due to an illness or injury, mucus combines with saliva and white blood cells to form phlegm. Emphysema, chronic obstructive pulmonary disease, cystic fibrosis, sinus infections, bronchitis and the common cold can cause your mucus-producing glands to go into overdrive, leading to bothersome symptoms and, potentially, breathing difficulties. In addition to medical treatment and rest, certain foods may help minimize your symptoms.
Fruits and Vegetables
Fruits and vegetables provide rich amounts of antioxidants, such as vitamin C, which support your body's ability to heal from infections and disease. For improved cystic fibrosis symptoms, the University of Maryland Medical Center recommends eating more foods that decrease mucus production, including watercress, onions, horseradish, garlic, celery, pickles and lemons. Eat a variety of colorful fruits and vegetables, such as berries, cherries, tomatoes, bell peppers, broccoli and leafy greens, for ample antioxidant intake. Limit corn, bananas, cabbage and potatoes, however, which may increase mucus production.
Cold-Water Fish
Cold-water fish, such as salmon, herring, mackerel, albacore tuna and lake trout, are prime sources of omega-3 fatty acids -- essential fats that may help reduce inflammation. In a study published in "Molecular Nutrition & Food Research" in January 2010, researchers analyzed the dietary habits and respiratory symptoms of 278 participants ages 50 to 75 in Japan. Diets rich in omega-3 fatty acids were linked with fewer COPD symptoms and improved lung function. For potentially similar benefits, eat baked, broiled or poached cold-water fish instead of fried, processed and high-fat meats, which may increase inflammation.
Soy
Soy is a protein-rich legume that contains potent plant substances known as isoflavones. The "Molecular Nutrition & Food Research" study also showed a positive correlation between isovlavone intake and significant improvements in COPD symptoms, such as phlegm, and lung function. Soy milk provides a useful alternative to cow's milk, which may exacerbate mucus production. Additional soy-based foods include steamed or boiled soybeans, tofu and soy-based burgers, cheese and yogurt.
Warm Fluids
Unlike foods that thin mucus by decreasing its production, warm fluids can actually thin mucus once you have it. Chicken soup is about as "traditional a remedy for a cold as you can find," according to the UMMC, and for good reason. Warm broth can soothe sore throat pain and loosen mucus, reducing congestion. Chicken soup provides protein, which supports immune function, physical strength and tissue repair. Add vegetables to soup for antioxidant benefits. Additional warm fluid options include herbal tea and hot cocoa, prepared with soy or rice milk. Avoid caffeinated beverages, which may interfere with necessary rest, and milk or cream-based soups, which may thicken mucus.
References
- ABC News; You Think It's Mucus, But It's Not; Cari Nierenberg; Dec. 10, 2008
- University of Maryland Medical Center: Cystic Fibrosis
- "Molecular Nutrition & Food Research"; Dietary Intake of Isoflavones and Polyunsaturated Fatty Acids Associated with Lung Function, Breathlessness and the Prevalence of Chronic Obstructive Pulmonary Disease: Possible Protective Effect of Traditional Japanese Diet; Fumi Hirayama et al.; January 2010
- University of Maryland Medical Center: Bronchitis
