Phlegm is the gooey substance your body produces to protect your lungs and throat from dryness and harmful substances such as bacteria. Certain conditions, including bronchitis, allergies and cystic fibrosis -- a chronic genetic disease of your sweat and phlegm-producing glands -- trigger excessive phlegm production. As a result, you may experience congestion, tiredness and, in severe cases, breathing difficulties. If you're prone to phlegm, avoiding foods that trigger its production may help to manage your symptoms.
Red Meat
Red meat is a prime source of saturated fat -- an unhealthy fat that may increase inflammation throughout your body. People who avoid "flesh" foods, such as red meat, have been known to experience fewer phlegm symptoms, according to "Conscious Eating" by Dr. Gabriel Cousens, physician and founder of the Tree of Life Rejuvenation Center in Patagonia, Arizona. Highest-fat meats, such as organ meats, steak, bacon and fried meats, may be particularly problematic. Relying on protein sources containing omega-3 fatty acids instead, such as salmon, mackerel, sardines and walnuts, may help reduce inflammation.
Dairy Products
Dairy products may make phlegm thicker and more bothersome, according to MayoClinic.com internist Dr. James M. Steckelberg. Because high-fat dairy products, such as whole milk, cheddar cheese and ice cream, contain saturated fat, they may affect your body in ways similar to red meat. Dairy products may also trigger phlegm production if you have an allergy to cow's milk. Useful alternatives include fortified soy, rice and almond milk.
Other Food Allergens
Avoiding other suspected food allergens may help minimize phlegm production. In addition to dairy products, the seven most common culprits, according to the UMMC, include soy, peanuts, eggs, tree nuts, wheat, fish and shellfish. Avoiding potential culprits may help you determine whether they underlie your symptoms; if your symptoms meanwhile reduce, a connection is likely. For best results, seek proper testing and diagnosis from your doctor.
Certain Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants, such as betacarotene and vitamin C, which support your body's ability to resist and heal from illnesses, including phlegm-related conditions. Certain fruits and vegetables, including corn, cabbage, potatoes and bananas, may increase phlegm production, however. Antioxidant-rich alternatives include berries, cherries, citrus fruits, tomatoes, leafy greens, broccoli and bell peppers.
Salty Foods
Salty foods may also cause or worsen phlegm production, according to the UMMC. Common salty foods include canned soups and vegetables, processed meats and processed snack foods, such as pretzels, potato chips and french fries.
References
- University of Maryland Medical Center: Cystic Fibrosis
- "Conscious Eating: Second Edition"; Gabriel Cousens; 2009
- MayoClinic.com: Cold Symptoms: Does Drinking Milk Increase Phlegm?
- University of Maryland Medical Center: Food Allergy
