7 Foods that Trigger Mucus Build-up


Quick Bites

  • Certain foods can lead to increased production of mucus in the body
  • Mucus is a slippery substance produced by many lining tissues in the body
  • It is what comes out of your nose when you have a cold
  • Here are some foods that you should avoid to prevent mucus-buildup

Mucus is a slippery substance produced by many lining tissues in the body. It basically is what comes out of your nose when you have a cold. It keeps all the organs from drying up. It prevents small particles such as bacteria and dust from entering the body. It contains bacteria-killing enzymes and antibodies that help combat infections. 

An increased mucus production can lead to respiratory infections such as colds, flu and sinusitis. Sometimes, consuming spicy foods can also lead to the production of excess mucus production in the nose and throat. 

People think that excess mucus problems only strikes during cold weather – the truth is it can hit you at any time of the year. Some of the symptoms of mucus buildup include frequent throat-clearing, wet cough, chest congestion and hacking cough with mucus. 

Mucus-Producing Foods 

Certain foods can lead to increased production of mucus in the body or thicken it which can wreak havoc on your body. Avoiding these mucus-causing foods can lower your chances of developing chronic mucus problems. 

Red Meat 

Red meat is high in protein which can easily lead to a buildup of mucus in the throat. High-fat red meats and processed meats can cause these problems, so try to buy organic meat and have not been processed. Fish and poultry are a better option.

Also read: Eating White Eggs is Not as Healthy as you Thought


Milk or milk products such as yogurt, cheese, cream and butter can cause excess mucus in the throat. They contain a protein known as casein which can increase the secretion of mucus in the system. Casein is difficult to digest and can cause sinus infections. Dairy products produce lactose which can also lead to a mucus buildup. 


Histamine helps the body ward off allergies and infections, so when you already have mucus buildup, eating food high in histamine is not a good idea. Foods that contain histamine include tomatoes, spices, avocados, mushrooms, alcohol, spinach, vinegar, dried fruits, yogurt, vinegar and mushrooms. 

Food Allergens 

If you are allergic to a certain kind of food, eating it will increase the production of mucus. Get yourself for allergies if you notice a pattern of congestion leading to health problems. Few of the most common food allergens include nuts, gluten, soy and soy products, and dairy products. 

Soy Products 

Eating too much soy can lead to an accumulation of mucus than any other plant food and it also increases the possibility of building up unhealthy mucus in the body. It is better to avoid eating soy products, especially when you are sick. You can eat tofu and soybeans instead. 

Also read: Foods That Flush Out Nicotine After Smoking


Soda and other beverages such as coffee, black tea and alcohol can accelerate mucus buildup. Black tea is high in caffeine, leading to the production of mucus buildup. 

Grains and Nuts 

Foods made from processed wheat flour including pasta, bread, cereals, nuts, seeds and legumes create an unhealthy mucus buildup in the body, so it is best to avoid them. Cooked grains also increase mucus buildup. 

Read more articles on Healthy Diet. 

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Written by: Arushi Bidhuri

Source: Onlymyhealth editorial team Jan 14, 2019


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