7 Best Foods to Eat When You Have a Sinus Infection

If you’re feeling pressure around your nose — particularly after a cold — your sinuses might be infected.Think of your sinuses as tiny air balloons between your eyes and nose. When they get swollen, they can fill up with mucus — causing pain and pressure, and making your face feel all tight and uncomfortable.

Sinus infections are usually short-lived, clearing up on their own in just a few days. While you’re waiting for relief, you can shower yourself with care and enjoy nutritious foods to boost your recovery.

What are the best foods and drinks for sinus infections? 

To be clear, no one food or diet can cure a sinus infection. But this list of foods below can provide nutrients that support the immune system and may lower inflammation and ease the symptoms of an infection. 

1. Water

When you have a sinus infection, grab a bottle of water. It can help to loosen up mucus so it can clear out of your sinuses. Plus, water can soothe that scratchy, dry throat that often comes with a sinus infection. So, make sure to keep a water bottle with you and sip regularly throughout the day. And pass on caffeine, alcohol, or sugary drinks — they can make your symptoms worse.

2. Hot liquids and soups

Hot drinks and soups have traditionally been go-to remedies when you’re feeling under the weather. The steam from these drinks acts like a natural decongestant, thinning the mucus and making it easier to breathe. 

Although there’s not much scientific evidence, most people agree that hot liquids and soup somehow make you feel better. One lab study even found that chicken soup had some anti-inflammatory properties.

Consider making a soup with ingredients that are known to boost the immune system, like:

• Garlic

• Turmeric

• Miso

• Leafy greens

3. Tea

Like broth and soups, tea creates a steamy vapor that helps mucus move to open up the nasal passages. 

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Look for teas with ingredients like lemon, turmeric, and ginger. While they aren’t cure-alls, these ingredients might help ease pain and inflammation. Green tea, in particular, contains anti-inflammatory polyphenols that might help with swollen sinuses.

4. Honey

Postnasal drip happens when mucus from your sinuses drains down your throat. This often leads to a sore and scratchy throat. But some sweet news is honey has shown to soothe sore throats. And a review of studies found that honey also might be able to fight off upper respiratory tract infections. But more research is needed to confirm these benefits. 

Generally, honey is safe for anyone older than 1 year. You can stir it into your tea or hot water, or just enjoy a spoonful on its own for some soothing relief.

5. Citrus fruits

Fruits high in vitamin C — especially citrus fruits like lemons, limes, and oranges — help support the immune system. Vitamin C has antioxidant properties and can help the body make white blood cells. It also works like an antioxidant and can help lower inflammation. So eating foods that contain this nutrient may be helpful when you have a sinus infection. 

And don’t forget that you need vitamin C all the time — not just when you feel sick. Be sure to eat a variety of fruits and vegetables as part of a sustainable and balanced diet.

6. Seafood

Because of a variety of nutrients, eating seafood can be beneficial when you have a sinus infection. Salmon and sardines in particular are rich in omega-3 fatty acids, which play a role in immune health. 

Oysters and crab are also great picks because they’re high in zinc. And, although it has been mainly studied for the common cold, zinc has been linked to better immune function. If you don’t eat seafood, you can try other sources of zinc, including beef, pumpkin seeds, and lentils.

7. Pineapple

Pineapple contains the enzyme bromelain. A couple of small studies have shown that bromelain might reduce sinus pain and swelling. But, keep in mind, the bromelain used in the studies was from the crown, stem, and fruit of the pineapple plant. So it wasn’t the same as what you would get from eating just the fruit. 

But pineapple also contains vitamin C and magnesium, and both of these micronutrients can boost your immune system.

Does eating spicy food help clear the sinuses?

While the claim that eating spicy food helps with a sinus infection is popular, there’s not a lot of evidence to back it up. But here’s what some of the research says about common ingredients found in spicy food.

• Capsaicin: Capsaicin is an ingredient found in chili peppers. A very small study had participants use capsaicin nasal spray for 2 weeks. On average, the participants saw relief from headache, congestion, and sinus pain and pressure in about 52 seconds. 

• Curcumin: Curcumin is one of the main active ingredients found in turmeric. A double-blind study found that people with seasonal allergies who took curcumin had clearer nasal passages and less sneezing and congestion. But whether these findings translate to symptom relief for sinus infections is uncertain. 

• Horseradish: The root of horseradish is commonly used as a condiment. One study showed that people diagnosed with sinusitis who took herbal supplements made with horseradish got better as quickly as those who took antibiotics. However, chances are the horseradish was just as effective because most people don’t actually need antibiotics for symptom relief. 

If a healthcare professional does prescribe you medication for a sinus infection, it’s important that you take it as recommended — even if you find that foods containing these ingredients help your sinus infection. 

What foods should you avoid when you have a sinus infection?

Foods linked to inflammation and foods that you might be allergic to could make sinus pain worse. Here are five foods to avoid to help speed up the clearing of your sinuses.

1. Processed sugar

A small study involving children showed that limiting sugar intake might help with a persistent runny nose. As a result, the researchers recommended reducing consumption of sugar-sweetened beverages like soda and juice. 

While there aren’t many studies looking at the effects of sugar on sinus infections specifically, a diet high in sugar is linked to many health problems, including inflammation. As such, eating too much sugar might aggravate a sinus infection. 

2. Foods high in histamine

Histamine is a type of molecule that occurs naturally in your body and is released in response to germs. While it’s important for certain body functions, too much histamine in the body can cause nasal passages to block and worsen symptoms of a sinus infection. 

Foods and drinks high in histamine include:

• Wine

• Cheese

• Sausage

• Anchovies

• Processed meat, especially grilled pork

• Spinach and seaweed, especially when fried

• Condiments, including pastes and kimchi 

3. Alcohol

There are many ways drinking alcohol can worsen a sinus infection. In addition to its link to inflammation, alcohol:

• Weakens immunity: It does this by lowering the number of antibodies and healthy bacteria that your body uses to fight infection. 

• Dehydrates: This dehydrating effect can make your throat and airways feel dry. 

• Contains histamine: Some alcohol, especially red wine, contains histamine that can trigger sneezing, headache, and other symptoms that can make a sinus infection feel worse.

It’s also important to note that, in general, no amount of alcohol is safe to drink. So if you have a sinus infection, you may want to stay away altogether.

4. Dairy products

It’s a common belief that dairy products like milk, cheese, and yogurt increase mucus production. But the evidence is mixed. 

A double-blind study showed that participants who consumed nondairy products for 4 days saw a reduction in mucus secretion compared to those who consumed dairy products. The group who had dairy products saw their mucus production increase after 4 to 7 days. But in another study, dairy didn’t appear to create more mucus. 

If you notice that dairy seems to bother your sinuses or makes you feel phlegmy, it may be a good idea to skip it until you feel better.

What causes sinus infections to flare up?

Several factors can raise your risk for sinus infections or make you more prone to flare-ups. These include:

• Structure of your sinuses and nasal passages

• Having a cold or allergies

• Secondhand smoke

• Swimming and diving

• Tooth infections

How else can I get rid of a sinus infection naturally?

In addition to eating or avoiding certain foods, you can try easing your sinus infection symptoms at home by:

• Breathing in steam: You can do this in a hot shower or over a bowl of hot water. Just be careful not to get so close that you burn yourself.

• Warming the sinuses: A warm towel over the nose area can help relieve sinus pressure.

• Spraying saline: A saline nasal spray delivers moisture to the nose and sinuses. This helps relieve uncomfortable dryness.

• Using a neti pot: Resembling a teapot, a neti pot has a long spout that’s used to rinse out nasal passages with saline liquid. If you’re making your own solution, make sure to use sterile water. While it’s considered safe for most people, it’s best to talk with a healthcare professional before using a neti pot. 

• Using a humidifier: Moistened air helps moisten mucus, which may help you breathe and sleep easier.

• Resting: When the body is recovering from illness, it benefits from some downtime. So make sure you’re getting quality sleep. And keep your head slightly elevated while you sleep to allow your sinuses to drain.

If these at-home remedies don’t help, consider over-the-counter (OTC) medications for sinus infections. While they won’t treat your sinus infection, they may provide symptom relief. 

When to get care for a sinus infection

Although the above diet and lifestyle tips can help when you have a sinus infection, it’s best to get medical help if:

• Your symptoms started getting better but then became worse.

• Your symptoms last 10 days or longer without improvement.

• You have a fever that lingers for 3 or 4 days.

• You’ve had multiple sinus infections in the past year.

• You experience severe or concerning pain.

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Written by:

Candace Nelson, MS, CN

Candace Nelson, MS, CN, is an award-winning journalist specializing in health and condition care. She is passionate about preventing chronic conditions.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

Reviewed by:

Bernadette Anderson, MD, MPH

A native of Saginaw, Michigan, Dr. Bernadette earned an undergraduate degree in psychology from the University of Michigan, Ann Arbor. She completed a master's degree in public health at the University of California, Berkeley, and a doctorate of medicine from the Medical College of Ohio.

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