Foods to Eat and Avoid When You Have a Cough or Phlegm

Dealing with a persistent cough and phlegm can be uncomfortable and disruptive. Knowing what to eat when you have a cough and the best foods for chest congestion can help alleviate these symptoms and promote recovery. If you find yourself waking up with phlegm, consider these dietary tips to ease your mornings.

What food should I eat when I’m coughing?

Understanding which foods to avoid during cough and cold is equally important to prevent worsening the condition.

When choosing foods good for cough relief, focus on those that help soothe the throat, reduce inflammation, and thin mucus. Here are some examples of foods that help with coughing:

Honey

Honey is well known as one of the best foods for dry coughs due to its soothing and anti-inflammatory properties. It coats the throat, providing relief from irritation and helping to reduce coughing fits.¹ Consuming a spoonful of honey or adding it to warm tea can bring quick relief. For children over the age of one and adults, honey is an effective food for cough relief.

Ginger

Ginger is another food good for cough and phlegm that boasts natural anti-inflammatory and antiviral properties. It helps reduce throat irritation and aids in loosening mucus, making it one of the best foods for coughing.² Ginger tea or warm water infused with grated ginger and honey is particularly soothing.

Chicken Soup

Does chicken noodle soup help with a cold? A bowl of warm chicken soup is not only comforting but also scientifically backed to help with cold symptoms. Chicken soup can ease congestion, making it the best food for chest congestion. The warm broth helps thin out mucus, allowing it to be expelled more easily.³

Turmeric

Turmeric, known for its powerful anti-inflammatory and antioxidant properties, is a great food good for coughs and phlegm. The active compound curcumin can help reduce irritation and support the immune system.⁴ Drinking warm turmeric milk (golden milk) or adding turmeric to soups and teas can be an effective way to ease cough symptoms.

Warm Herbal Teas

Herbal teas such as chamomile, peppermint, and thyme can be very soothing when dealing with a cough. The warm liquid and steam can help loosen mucus while calming throat irritation.⁵ Drinking warm herbal tea throughout the day can be a comforting way to manage symptoms and keep hydrated.

Foods to avoid during a cough and cold

Avoiding certain foods when experiencing cough or cold symptoms is crucial. Some foods that cause coughing or worsen congestion should be omitted from your diet to ensure a smoother recovery.

Fried and Greasy Foods

Fried foods are generally heavy and harder to digest, potentially irritating your throat and making it harder to manage a productive cough. Such foods can exacerbate inflammation and may lead to more mucus production.

Processed Foods

Processed foods often contain high amounts of sodium, refined carbohydrates, and artificial ingredients that can increase inflammation and may contribute to a cough with phlegm.⁷ Avoiding packaged snacks, ready-made meals, and processed meats can help manage cough symptoms.

Spicy Foods

Spicy foods can sometimes irritate the throat, leading to increased coughing. While they may help clear nasal congestion for some, others may experience throat discomfort and excessive mucus production. It’s best to gauge your body’s reaction and avoid spices if they worsen your cough.

Caffeinated Beverages

Caffeinated drinks like coffee and certain sodas can dehydrate the body, making mucus thicker and harder to expel.⁶ Reducing caffeine during a cough or cold can help maintain proper hydration and ease mucus clearance.

Fruits to Avoid During a Cough and Cold

When considering fruits to avoid during cough and cold, citrus fruits like oranges and lemons may not always be helpful due to their acidity. Although vitamin C is essential, its acidic nature can aggravate a sore throat in some individuals. Opt for non-citrus fruits like bananas or apples instead.

Does sugar make you cough more?

Does sugar make you cough more? Yes, it does. Refined sugars can lead to increased inflammation and mucus production, making your cough worse.⁸ When dealing with a food for cough diet, it’s best to limit sugary snacks and desserts. This will help maintain an immune response that combats illness effectively.

Why does salt make me cough?

Why does salt make me cough? Salt can cause dehydration, which dries out the mucous membranes and can lead to throat irritation and coughing.⁹ While saltwater gargles can be beneficial, consuming excess salt in your diet may trigger or worsen a cough. Keeping hydrated and consuming balanced meals will help mitigate this.

Tips to change your diet and habits during a chesty cold

To manage phlegm and productive cough, consider these dietary and lifestyle adjustments:

• Hydrate regularly: Drinking plenty of fluids helps thin mucus and prevents it from becoming sticky. Warm herbal teas, broths, and water are ideal.
• Incorporate more herbal teas: Teas infused with chamomile, licorice root, or turmeric are foods good for cough and can help with throat discomfort.
• Avoid processed foods: These contain high levels of additives and preservatives that may increase mucus production.
• Limit alcohol and caffeine: Both can dehydrate the body, leading to thicker mucus and irritation. Instead, stick to hydrating beverages.
• Opt for warm foods: Warm foods like soups and porridges are easier to consume and help soothe the throat, reducing coughing fits.

For more targeted relief, try products such as Maximum Strength Fast-Max^® DM MAX Honey & Berry Flavor or Mucinex^® Extended-Release Bi-Layer Tablets to support recovery.

By choosing the right foods that help with coughing and avoiding foods that cause coughing, you can manage your symptoms more effectively. Adjust your diet to include food good for cough and phlegm, stay hydrated, and keep your body nourished to pave the way for quicker recovery.

By following these guidelines and incorporating what food to eat when coughing, you can better manage your symptoms and support your body in fighting off the cold and cough.

References

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2. Bera K, Nosalova G, Sivova V, Ray B. Structural Elements and Cough Suppressing Activity of Polysaccharides from Zingiber officinale Rhizome. Phytother Res. 2016;30(1):105-111.
3. Rennard BO, Ertl RF, Gossman GL, Robbins RA, Rennard SI. Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. 2000;118(4):1150-1157.
4. Babaei F, Nassiri-Asl M, Hosseinzadeh H. Curcumin (a constituent of turmeric): New treatment option against COVID-19. Food Sci Nutr. 2020;8(10):5215-5227.
5. Sebo P, Winkler NE, Moussa MA, Haller DM, Maisonneuve H. Nonpharmacological home remedies for upper respiratory tract infections: a cross-sectional study of primary care patients in Switzerland and France. Fam Pract. 2023;40(4):564-568.
6. García-Arroyo FE, Cristóbal M, Arellano-Buendía AS, et al. Rehydration with soft drink-like beverages exacerbates dehydration and worsens dehydration-associated renal injury. Am J Physiol Regul Integr Comp Physiol. 2016;311(1):R57-R65.
7. Butler, L. M., Koh, P., Lee, P., Tseng, M., Yu, M. C., & London, S. J. (2005). Prospective Study of Dietary Patterns and Persistent Cough with Phlegm among Chinese Singaporeans. American Journal of Respiratory and Critical Care Medicine, 173(3), 264.
8. Ma X, Nan F, Liang H, et al. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022;13:988481.
9. Bankir L, Perucca J, Norsk P, Bouby N, Damgaard M. Relationship between Sodium Intake and Water Intake: The False and the True. Ann Nutr Metab. 2017;70 Suppl 1:51-61.