Woke Up With Blocked Sinus? Try These 8 Foods To Breathe Free
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So, you went to sleep feeling happy about the fact that rainy season is here and though it is a bit humid, the weather is amazing—and then you woke up the next morning with your head aching and your nose and sinus blocked. If you are no stranger to waking up with a blocked sinus during monsoon, then this one is a must-read for you. Here is everything you need to know about why you experience blocked sinuses during monsoon, and how changing your diet a bit can help deal with the health issue. 

In case you didn’t know, sinuses are air-filled cavities located around the nose and forehead, and they are lined with a mucus membrane that produces mucus to moisten and protect the nasal passages. A blocked sinus can not only cause head and face pain, but also impact your hearing and throat because of the ear-nose-throat connection. What’s more, a blocked sinus and pain associated with it can also impair your other functions. 

During the monsoon season, sinuses often get blocked due to various factors related to the weather and environment. Monsoon brings higher levels of humidity, which can cause the mucus inside the sinuses to become thicker and stickier. This can impede the normal drainage of mucus, leading to blockages. The monsoon season can also trigger the release of allergens like mold spores and other pollutants that can irritate the nasal passages and lead to inflammation, further contributing to sinus blockages. 

Further, the moisture in the air during the monsoon creates an ideal environment for the proliferation of viruses and bacteria. Infections such as the common cold, flu, or sinusitis can cause inflammation and swelling of the sinuses, leading to blockages. This can cause sinus blockage, which in turn can lead to issues like nasal congestion, headache, facial pain. Reduced sense of smell and taste, sleep disturbances and snoring, ear problems and the risk of recurrent ENT infections. 

So, when you do wake up with a blocked sinus during monsoon, taking remedial steps immediately is very important. These steps should include steam inhalation and consulting with a doctor, but apart from that, you could also make some dietary changes. While adding certain foods to your monsoon diet won’t give you immediate and guaranteed relief from blocked sinus symptoms, they will help keep your sinuses clear in the long run. 

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Here are 8 foods you should consume to deal with a blocked sinus and prevent it from happening during monsoons. 

Hot Chillies  

Hot green or red chillies contain a compound called capsaicin, which is responsible for their spiciness. Capsaicin is known to have a decongestant effect by thinning mucus and promoting its drainage. When you eat hot chillies, the capsaicin triggers a temporary sensation of heat and may cause your nose to run. This can help clear out mucus and open up the nasal passages, providing relief from congestion. 

Garlic And Onions 

Both garlic and onions belong to the Allium family and contain sulfur-containing compounds, such as allicin, which possess antimicrobial and anti-inflammatory properties. These compounds can help reduce inflammation in the nasal passages, which may alleviate congestion caused by sinusitis or other infections. Additionally, their antimicrobial properties can aid in fighting off bacterial or viral infections that contribute to sinus blockage. 


Ginger contains active compounds called gingerols, which have potent anti-inflammatory effects. By reducing inflammation in the sinus tissues, ginger may help ease congestion and improve sinus drainage. Ginger is also known for its ability to soothe irritated mucous membranes, providing relief from discomfort associated with sinus congestion. 


Pineapple contains an enzyme called bromelain, which has been studied for its anti-inflammatory and mucolytic properties. Bromelain can help reduce swelling in the nasal passages and thin out mucus, making it easier to expel. This can lead to improved sinus drainage and relief from congestion. Just make sure you have the pineapple at room temperature and not chilled.  


Turmeric contains curcumin, a compound renowned for its potent anti-inflammatory properties. By curbing inflammation in the sinus cavities, turmeric may help alleviate congestion and reduce the severity of sinus-related symptoms. So, have raw turmeric as well as warm turmeric-infused drinks for benefits. 

Citrus Fruits 

Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which is known to support the immune system. A strong immune system can help the body fight off infections that might be causing or exacerbating sinus blockages. Vitamin C also has anti-inflammatory properties that may help reduce sinus swelling. 

Warm Broths And Soups 

Warm liquids like broths and soups can provide comfort to inflamed nasal passages. The steam from hot soups can help moisturize and soothe the nasal passages, promoting mucus flow and easing congestion. Additionally, warm liquids keep you hydrated, which is vital for maintaining thin mucus that is easier to expel. 


Staying well-hydrated is essential for maintaining optimal mucus consistency. When you're well-hydrated, the mucus in your sinuses remains thin and easily drainable. This can prevent mucus from becoming thick and sticky, which could otherwise contribute to sinus blockages.