Apart from dry air that is polluted with pollen and other elements such as Saharan dust which negatively affect the sinus glands and cause congestion, there are certain foods that can cause the sinus to become congested and there are foods that help to relieve these symptoms.
According to Healthline.com, “Sinusitis, also referred to as sinus infection or rhinosinusitis, happens when the lining of your sinuses becomes inflamed and swollen.” This often happens when the body tries to flush out inhaled particles that trigger allergies. The most common causes of sinus congestion are the common cold or a viral infection, seasonal allergies, smoking, a deviated septum that causes one side of the nasal passage to be narrower, and nasal polyps.
Some foods can make the already inflamed sinuses worse, these include dairy milk which studies have shown promotes the production of mucus and phlegm and nasal polyps which can triggers sinusitis. Fermented food and beverages, dried fruits and fish, aged cheese and processed meats that are known to be high in histamine can also cause the sinuses to become congested. Histamine is produced naturally by the body, however it is also present in foods. People with a histamine intolerance may not be able to break down histamine consumed through foods effectively, which causes it to build up in the body and causes symptoms like sneezing, nasal congestion, runny nose, and trouble breathing.
Additionally, some people are very sensitive to the natural plant compound salicylates and should avoid consuming too much of the following foods to reduce side effects such as nasal congestion, runny nose, sneezing, and difficulty breathing. Salicylate-rich foods include beans, lentils, pickled vegetables, cauliflower, watermelon, plums, corn and oats, rosemary, thyme, paprika, and turmeric.
There are several foods that can be consumed regularly to help ease the effects of sinusitis and congestion. These include:
- Pineapples: contain an enzyme called bromelain, which helps break down the mucus that builds up in the sinuses and helps reduce inflammation and swelling
- Garlic: helps reduce inflammation and pain in the sinus passages and nose
- Peppers and spicy foods can help to clear the mucus which builds up in the sinus because they contain a chemical called capsaicin, which irritates mucous membranes and causes the nose to run
- Turmeric and ginger can be made into teas to help open the nasal passageways; they both have anti-inflammatory properties that help ease discomfort
It is also great to include foods that are rich in antioxidants, like citrus fruits and other vegetables, which can help to protect the mucous membranes from free radical damage.
Grenada Food and Nutrition Council
Sources:
https://pubmed.ncbi.nlm.nih.gov/2154152/
https://www.healthline.com/nutrition/foods-that-cause-sinus-problems#other-tips
https://earandsinusinstitute.com/foods-that-help-relieve-sinus-congestion/
