The short list of foods to eat when you want to decrease mucus includes legumes, chicken or fish, and most fruits or vegetables. Legumes are not only a great source of protein, fiber, and vitamins, but they also are less inflammatory than red meat. Chicken and and fish are also good sources of protein, but not if they are fried. Fatty fish that are a good source of Omega-3 fatty acids include Koho salmon, albacore tuna, herring, lake trout, flounder, sardines, halibut, and mackerel. Omega-3 fatty acids help to reduce inflammation. Fruits and vegetables particularly rich in protective nutrients include berries, papaya, kiwi, tomatoes, leafy greens, bell peppers, garlic, Brussels sprouts, broccoli, sweet potatoes and winter squash. Also, warm fluids helps to break up mucus. They help with hydration and if you consume fluids in the form of soup or stew, they also provide good nutrients. But avoid dairy-based fluids like milk, yogurt, and even cheese although they won’t cause you to produce more mucus, they will increase the volume of the mucus you do have; mucus has the ability to swell to one hundred times in volume. And lastly, avoid any white flour products and sugary foods or beverages.
