33+ best natural ways to get rid of mucus and phlegm.

These methods are effective, easy to implement, and can significantly alleviate symptoms related to excessive mucus buildup.

1. Stay Hydrated

• Why It Works: Water keeps mucus thin and easier to expel from the body.
• How to Do It: Aim for at least 8-10 glasses of water daily. You can also consume herbal teas, coconut water, or clear broths.

2. Steam Inhalation

• Why It Works: Inhaling steam helps loosen mucus in the airways and promotes drainage.
• How to Do It:
  1. Boil water and pour it into a bowl.
  2. Drape a towel over your head and inhale deeply for 5-10 minutes.
  3. Add a few drops of essential oils like eucalyptus or peppermint for added benefits.

3. Use a Humidifier

• Why It Works: Moist air prevents mucus from drying out and becoming sticky.
• How to Do It: Place a humidifier in your bedroom to maintain optimal air moisture, especially during winter or in dry climates.

4. Gargle with Salt Water

• Why It Works: Saltwater soothes the throat and helps break down mucus.
• How to Do It:
  1. Mix ½ teaspoon of salt in warm water.
  2. Gargle for 30 seconds, then spit it out. Repeat several times daily.

5. Honey and Warm Water

• Why It Works: Honey has natural antibacterial and anti-inflammatory properties.
• How to Do It: Mix 1 tablespoon of raw honey into warm water or tea. Drink it 2-3 times daily for relief.

6. Lemon Juice

• Why It Works: Lemon juice is rich in vitamin C and helps break down mucus.
• How to Do It: Squeeze half a lemon into a glass of warm water, add honey if desired, and drink twice a day.

7. Ginger

• Why It Works: Ginger is a natural decongestant and anti-inflammatory agent.
• How to Do It:
  1. Make ginger tea by boiling fresh ginger slices in water for 10 minutes.
  2. Drink it warm, adding honey or lemon for flavor.

8. Turmeric

• Why It Works: Turmeric contains curcumin, a compound with strong anti-inflammatory properties.
• How to Do It:
  1. Add 1 teaspoon of turmeric powder to warm milk or water.
  2. Drink this mixture before bedtime.

9. Garlic

• Why It Works: Garlic has natural antimicrobial and mucus-thinning properties.
• How to Do It:
  • Chew 1-2 raw garlic cloves daily, or add them to meals.

10. Cayenne Pepper

• Why It Works: Cayenne contains capsaicin, which thins mucus and stimulates drainage.
• How to Do It: Sprinkle cayenne pepper into soups, teas, or meals for relief.

11. Pineapple Juice

• Why It Works: Pineapple contains bromelain, an enzyme that reduces mucus and inflammation.
• How to Do It: Drink fresh pineapple juice daily for noticeable results.

12. Peppermint Tea

• Why It Works: Peppermint contains menthol, which soothes airways and helps expel mucus.
• How to Do It: Steep peppermint leaves in hot water for 5-10 minutes, then drink.

13. Eucalyptus Oil

• Why It Works: Eucalyptus oil opens up airways and loosens mucus.
• How to Do It: Add a few drops to a bowl of hot water and inhale the steam, or use it in a diffuser.

14. Apple Cider Vinegar

• Why It Works: ACV helps break down mucus and balances pH levels in the body.
• How to Do It: Mix 1 tablespoon of ACV in warm water and drink once daily.

15. Warm Broth or Soup

• Why It Works: Warm liquids soothe the throat and promote mucus drainage.
• How to Do It: Consume chicken soup or vegetable broth regularly for relief.

16. Onion Syrup

• Why It Works: Onions are natural decongestants and help reduce mucus production.
• How to Do It: Chop an onion and mix it with honey. Let it sit for a few hours, then take the syrup by the spoonful.

17. Herbal Teas

• Why It Works: Herbal teas like chamomile and thyme reduce mucus and inflammation.
• How to Do It: Brew your favorite herbal tea and drink it warm throughout the day.

18. Avoid Dairy

• Why It Works: Dairy may thicken mucus for some people.
• How to Do It: Temporarily eliminate or reduce dairy from your diet to see if symptoms improve.

19. Consume Citrus Fruits

• Why It Works: Citrus fruits are high in vitamin C and help reduce mucus thickness.
• How to Do It: Eat oranges, grapefruits, and lemons daily.

20. Probiotics

• Why It Works: Probiotics support gut health, which can improve overall mucus regulation.
• How to Do It: Include yogurt, kefir, and fermented foods like kimchi in your diet.

21. Stay Upright

• Why It Works: Lying down can cause mucus to pool, making it harder to expel.
• How to Do It: Sit upright or prop your head up with pillows while resting.

22. Spicy Foods

• Why It Works: Spicy foods thin mucus and improve drainage.
• How to Do It: Add chili peppers, horseradish, or wasabi to your meals.

23. Avoid Smoking

• Why It Works: Smoking irritates airways and increases mucus production.
• How to Do It: Quit smoking and avoid exposure to secondhand smoke.

24. Breathe Clean Air

• Why It Works: Pollutants and allergens trigger mucus production.
• How to Do It: Use an air purifier to reduce indoor irritants.

25. Practice Yoga or Deep Breathing

• Why It Works: Certain poses and breathing exercises help clear airways.
• How to Do It: Try yoga poses like “child’s pose” or “downward dog” and practice slow, deep breathing.

26. Neti Pot

• Why It Works: A saline rinse flushes out nasal passages and clears mucus.
• How to Do It: Use a sterilized neti pot with saline solution daily.

27. Thyme Steam

• Why It Works: Thyme has antimicrobial properties and reduces congestion.
• How to Do It: Add fresh thyme to boiling water, inhale the steam, or drink thyme tea.

28. Licorice Root

• Why It Works: Licorice root reduces inflammation and soothes the throat.
• How to Do It: Drink licorice root tea 1-2 times a day.

29. Fenugreek Seeds

• Why It Works: Fenugreek has natural expectorant properties.
• How to Do It: Boil fenugreek seeds in water, strain, and drink the liquid.

30. Olive Oil

• Why It Works: Olive oil reduces inflammation in the respiratory system.
• How to Do It: Consume 1-2 teaspoons daily or use it in cooking.

31. Fennel Tea

• Why It Works: Fennel seeds are a natural remedy for excess mucus.
• How to Do It: Brew fennel seeds into tea and drink warm.

32. Warm Milk with Honey and Turmeric

• Why It Works: This combination soothes irritation and reduces mucus.
• How to Do It: Mix 1 teaspoon of turmeric and 1 teaspoon of honey into warm milk.

33. Black Pepper and Honey

• Why It Works: Black pepper stimulates mucus clearance, and honey soothes the throat.
• How to Do It: Mix a pinch of black pepper with honey and consume directly.

34. Avoid Processed Foods

• Why It Works: Processed foods can promote inflammation and worsen mucus symptoms.
• How to Do It: Focus on whole, unprocessed foods.

35. Stay Active

• Why It Works: Exercise improves lung function and helps clear mucus from the respiratory system.
• How to Do It: Engage in moderate physical activity like walking, jogging, or yoga.

These natural remedies, combined with proper hydration and a balanced diet, can effectively reduce mucus and phlegm buildup, making it easier to breathe and improving overall comfort.

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