Foods That May Help Prevent Sinus Problems

The sinuses are small air pockets in the skull and facial bones that make up the upper part of our respiratory tract from our nose into our throat. They moisten the air we breathe in and produce mucus, which is a thin and flowing liquid that protects the body by trapping and moving germs away.

However, once the mucous membranes are damaged, or the mucus becomes too thick to move freely, infections can explode to life in the pockets of the sinuses and lead to a more severe condition.

Symptoms of a sinus infection include headaches, coughing, sneezing, congestion, pain, fever, fatigue, pressure, and loss of smell. To prevent these symptoms, relieve sinus infection, and improve our sinus health we can add these foods into our diet.


Garlic has incredible antioxidant and anti-inflammatory properties which is attributed to its aromatic compound called allicin. This helps reduce the pain caused by sinus congestion and hence helps treat sinus infection effectively.


Hot peppers can clear sinuses. They contain capsaicin that gives them their heat, eases pain, reduces inflammation, and stimulates our immune system. They have antibacterial and anti-inflammatory properties that help in breaking down and draining out the congested mucus.


Along with its strong pungent smell and quercetin content, onions may help reduce sinus congestion. Quercetin works by improving respiratory function, reducing inflammation, and acting as a natural antihistamine to fight allergic responses. For this benefit, we can finely slice raw onions to add a bite to salads or chop and add to roasts and stews.


This sweet and tangy tropical fruit is rich in vitamin C and bromelain, an enzyme known for its ability to help break up excess sinus mucus and reduce the production of mucus often caused by allergies. We can reap this benefit by simply drinking pineapple juice or adding them to salads.

Apple Cider Vinegar

Apple cider vinegar is a wonderful natural ingredient that may help offer relief from sinus infections and the headaches they can cause.


This tart citrus fruit is high in salicylic acid that possesses anti-inflammatory properties and helps thin mucus and reduces inflammation caused by allergies. Try mixing grapefruit juice or fruit with the sweeter pineapple to combine their allergy-related congestion-fighting abilities.