When you have a sinus infection, it’s essential to take good care of yourself so that your body can fight it off. The good news is that while you are resting and trying to heal, you can help your body along by eating and drinking some of the best foods for a sinus infection. 

1. Spicy Foods

You know the feeling when your eyes water while you’re eating your favorite spicy dish? That’s capsaicin at work. Capsaicin is a chemical found in peppers that irritates nerve endings, tricking your body into thinking it is being burned. In response, the body increases mucus production to flush out the irritant. That’s good news for your sinus infection because the increase in mucus will also help flush out the cause of your infection. 

The best way to eat it: Simply enjoy your chosen spicy meal as is or add hot sauce to whatever else you are eating. 

2. Horseradish

Horseradish is a pungent vegetable with a strong, sharp flavor profile. It contains a compound called isothiocyanate. When this mixes with saliva and air, it generates a sensation of heat. As with capsaicin in peppers, the body will try to cool itself and get rid of the irritant, creating additional mucus to flush out your sinus infection. 

The best way to eat it: Horseradish sauce is always good, but chewing freshly grated horseradish is better, because the addition of vinegar in a sauce dilutes the heat you need.

3. Pineapple 

Pineapple is more than just a delicious treat. It contains an enzyme called bromelain, which has anti-inflammatory properties. Studies have shown that using bromelain alongside antibiotics to treat sinus infections may be more effective than only antibiotics, and patients treated with bromelain alone also reported complete relief. 

The best way to eat it: Canned pineapple is ineffective for sinus relief because the bromelain is destroyed by heat during the canning process. Instead, enjoy freshly sliced pineapple rings or fresh pineapple juice. 

4. Water and Herbal Teas

Staying hydrated is vital when you have a sinus infection because it will help drain your sinus cavities and thin out the mucus. Water is always a good option, but warm beverages can feel extra comforting since the steam helps relieve congestion, calming your sinus symptoms. Soups and broths are another way to boost your hydration. 

The best way to drink them: Add a slice of fruit to your glass of water to make it more appetizing, or enjoy an herbal tea of your favorite flavors.

5. Garlic 

Garlic contains a compound called allicin. It’s an effective natural antibiotic and one of the many reasons why garlic has been used medicinally for thousands of years. When you have a sinus infection, garlic can combat the bacteria or virus causing the infection. 

The best way to eat it: Add crushed garlic to whatever you are cooking for a healthy dose of allicin. Contrary to a 2021 TikTok trend, putting whole garlic cloves up your nose won’t help your sinuses and could be dangerous.

6. Ginger

Gingerol — a key compound found in ginger — has anti-inflammatory and antioxidant properties and can soothe a sinus infection in much the same way as pineapple. A study found that ginger extract was as effective as loratadine in treating rhinitis, which is not the same as sinusitis but is closely related. 

The best way to eat it: Combine the benefits of hydration with the benefits of ginger and enjoy a warming ginger and honey tea.

What Are the Worst Foods for Sinus Congestion?

When you are suffering from a sinus infection, you will want to avoid anything that makes it worse. In particular, steer clear of:

• Alcohol: Alcohol dehydrates more than it hydrates. Plus, it can cause your sinuses and nasal passages to swell, leading to more pain. 
• High-sugar foods: You may crave something sweet when you feel rough, but it is wise to stay away from candy and foods high in sugar. Evidence suggests that refined sugars can worsen sinus infection symptoms by increasing inflammation. 
• Foods high in histamine: Some people are sensitive to histamine, and if you are one of them, too many histamine-rich foods can trigger your immune system to overreact. This will worsen your sinus symptoms. Foods high in histamine include most processed meats, canned fish and cheese. 

What Is the Fastest Way to Recover From a Sinus Infection?

As well as eating and drinking foods that clear sinus congestion, there are other self-care steps you can take to feel better quickly. These include:

• Getting plenty of rest so your body can fight the infection efficiently.
• Taking painkillers such as ibuprofen and acetaminophen to reduce pain and fever.
• Not smoking.
• Gently pressing a warm compress against your nose or forehead.
• Breathing in steam from a bowl of hot water or in a hot bath or shower. 
• Rinsing your nose using boiled, cooled saltwater and a neti pot, bulb syringe or other device. 

Sinus infections usually get better on their own without the need for medical intervention. However, if your symptoms persist for more than 10 days or if you have a fever for more than three to four days, consult a health professional for expert advice. 

Foods That Clear Sinus Congestion Can Help You Feel Better

Eating spicy foods — such as horseradish, pineapple, garlic and ginger — won’t cure your sinus infection, but they can help alleviate symptoms so you feel better faster. Remember to stay hydrated and get plenty of rest, too. Sinus infections can be painful, but with a good diet and self-care techniques, you can feel stronger in no time. 

Author: Beth Rush