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. This can cause pain and pressure, and it can make your face feel tight and uncomfortable.

Sinus infections usually clear 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 the foods and drinks listed below can provide nutrients that support the immune system. This may lower inflammation and ease the symptoms of a sinus infection.

1. Water

When you have a sinus infection, grab a bottle of water. Water can help to loosen up mucus, which helps it clear out of your sinuses. Plus, water can soothe the scratchy, dry throat that often comes with a sinus infection. So, make sure to sip water throughout the day. And it’s best to pass on caffeine, alcohol, or sugary drinks, since they can make your symptoms worse.

2. Soup

Soup has traditionally been a go-to remedy when you’re feeling under the weather. The steam from soup 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 soup can somehow make you feel better. One lab study even found that chicken soup has some anti-inflammatory properties.

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

• Garlic

• Turmeric

• Miso

• Leafy greens

3. Tea

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

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• Looking for sinus pain relief? Try these over-the-counter (OTC) medications and home remedies to fight sinus headaches.

• Should you get a Z-pak for a sinus infection? In most cases, sinus infections are viral — not bacterial — infections. So, antibiotics, like Z-Pak, aren’t usually necessary to treat them. 

• Afrin vs. Sudafed: Compare these nasal decongestants to see which one might be best for you.

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 that honey may soothe a sore throat. 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 have 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. As an antioxidant, vitamin C helps to lower inflammation and support the production of white blood cells. So eating foods that contain vitamin C 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. Try to eat a variety of fruits and vegetables as part of a sustainable and balanced diet.

6. Seafood

Seafood contains nutrients that may help with a sinus infection. Salmon and sardines 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. Zinc has mainly been studied for the common cold, and it’s linked to better immune function. If you don’t eat seafood, you can try other sources of zinc, like beef, pumpkin seeds, and lentils.

7. Pineapple

Pineapple contains the enzyme bromelain. A couple small studies have shown that bromelain may reduce sinus pain and swelling. But keep in mind that 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. 

And pineapple also contains vitamin C and magnesium. Both of these micronutrients can boost your immune system.

Does eating spicy food help clear the sinuses?

The claim that eating spicy food helps with a sinus infection is popular, and there’s some evidence to back it up. Here’s what some of the research says about spicy food:

• Capsaicin: Capsaicin is a chemical compound in chili peppers. One review of studies looked at intranasal capsaicin for nasal congestion, runny nose, sneezing, and nasal itching. Using capsaicin nasal spray helped people have fewer symptoms overall. Curcumin: Curcumin is one of the main active substances found in the spice 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: Horseradish root is commonly used as a condiment. One study showed that people with sinus infections who took herbal supplements containing horseradish got better as quickly as those who took antibiotics. But chances are this was because most people don’t actually need antibiotics for symptom relief. 

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

Certain foods may make sinus pain worse, such as foods linked to inflammation and those that you might be allergic to. Here are four types of foods to avoid if you have a sinus infection.

1. Processed sugar

A small study of 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. 

And, while there aren’t many studies looking at the effects of sugar on sinus infections, a diet high in sugar is linked to many health issues, including inflammation. So, eating too much sugar might worsen a sinus infection. 

2. Foods high in histamine

Histamine is a chemical in your body. It's released by white blood cells when your immune system is defending against potential allergens. Histamine is important for certain body functions. But too much histamine in the body can cause nasal passages to block. This can 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 soy sauce, mustard, and ketchup

3. Alcohol

Alcohol can worsen a sinus infection in a few different ways, since it: 

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

• Increases inflammation: Alcohol use can lead to inflammation in many parts of the body including the gastrointestinal (GI) system, skin, and pancreas. 

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

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

It’s also important to note that 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 foods like milk, cheese, and yogurt increase mucus production. But the actual evidence is mixed. 

A double-blind study showed that participants who avoided dairy products for 4 days reported 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, avoiding dairy didn’t change the amount of mucus. 

If you notice that dairy bothers 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:

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

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

• Resting: When the body is recovering from illness, it benefits from some downtime. So try to prioritize high-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

The above diet and lifestyle tips can help when you have a sinus infection. But it’s best to get medical help in these cases:

• 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:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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