You know that feeling you get when you feel suffocated, your sinuses hurt and you feel like you can’t breathe? Whether you have a cold, suffer from allergies, or breathe in polluted air, there are many reasons why your nose may be stuffy.

Why does this happen? You may be surprised to learn that food and drink can play a role.

When something (such as an infection or allergen) irritates the lining of your nasal passages, it causes inflammation and swelling, and your body produces more mucus to try to clear it.

“When the mucus gets trapped, it becomes thicker and stickier. This mucus will stay there and become like a resort for bacteria,” explained Dr. Sam Hoh, assistant professor in the Department of Otolaryngology at Mount Sinai University. “In order to avoid congestion and sinusitis, you “You want good mucus flow, good airflow, and a good immune system.”

There are foods and drinks that may aggravate nasal congestion because they affect the accumulation and flow of mucus and the immune system. We spoke to experts about which of these edible ingredients can make you fuller — and which can provide you with some relief.

Foods and drinks that may aggravate congestion

Dairy products

“While many people may say that foods and drinks containing cow’s milk worsen congestion and mucus production, this has not been proven by…studies,” said Dr. Jyothi Tirumalasetti, a clinical assistant professor specializing in allergy and immunology at Stanford University. Clinical. Medicine.

However, Hoh noted that some people feel more “phlegmy” after eating dairy products, and it seems to vary from person to person. He added that if you are allergic to casein, a protein found in milk, it may lead to increased mucus production and congestion. Casein is not only found in other dairy products like yogurt and cheese, but it can be hiding in foods you might not expect, like canned tuna or chocolate.

Foods that contain a high percentage of histamine

So what is histamine? It’s a chemical that our immune system produces when it encounters a threat, such as a potential allergen.

“When histamine builds up and you don’t have enough of the enzyme that breaks it down, you’ll have histamine intolerance,” explained registered dietitian Sue Ellen Anderson Hines, a spokeswoman for the Academy of Nutrition and Dietetics. And founder of 360Girls&Women.

Histamine intolerance can lead to many symptoms, including digestive problems, headaches, skin irritation, and nasal congestion.

There are some foods and drinks that naturally contain a high amount of histamine. If you consume these foods when you already have histamine intolerance, your symptoms may get worse, according to Amy Kimberlin, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Foods high in histamine include: most processed meats (such as sausage and bacon), aged cheeses, fermented foods (such as sauerkraut and kimchi), fermented beverages (such as alcohol and kombucha), dried fruits (such as raisins and apricots) and some vegetables. . And fruits (such as tomatoes and citrus fruits).

Foods high in salicylates

Some people may be more sensitive to salicylates (natural chemicals made by plants), which can lead to nasal congestion, according to Kimberlin. One study looked at how a salicylate-free diet showed positive improvement in sinusitis symptoms.

Foods high in salicylates include some legumes (such as lentils and beans), vegetables and fruits (such as cauliflower and strawberries), grains (such as buckwheat or corn), and herbs and spices (such as rosemary and thyme).

Fried foods

Some vegetable oils (such as corn oil and soybean oil) used to cook fried foods are high in omega-6 fatty acids, too much of which can lead to inflammation, according to WebMD. When you’re dealing with nasal congestion, the tissues lining your sinuses are already inflamed.

“Your body is trying to fight inflammation… and you don’t want to make matters worse by eating a lot of fried foods,” Anderson-Heinz explained.

Added sugars

Refined sugars (not the natural sugars found in fruit) signal your body to release cytokines, which can lead to inflammation. These added sugars are often found in soft drinks, desserts, juices, sauces, salad dressings, cereals and other foods.

One study found that a diet high in refined sugars can worsen sinusitis by increasing inflammation.

“The research on this is limited, but … reducing added sugars is good for overall health, and by doing that if that helps improve symptoms, that can only be of benefit,” Kimberlin said.

Foods and drinks that may relieve congestion

Anderson-Hines suggests taking anti-inflammatory ingredients to help reduce congestion. Capsaicin, an active compound found in chili peppers and other hot peppers, can cause blood vessels to open.

“Sinusitis constricts our blood vessels and blood flow… Cayenne pepper opens up those sinuses and reduces inflammation,” she said.

Compounds found in garlic and ginger also reduce inflammation. When you cook with it, some of the compounds are reduced, so it is best to consume it only slightly cooked or raw. Anderson-Hines said there are a variety of ways you can add these two ingredients to your daily diet, from sprinkling minced garlic in salads to using ginger in tea, soup, smoothies or mocktails.

Although there isn’t a lot of scientific evidence, Hoh notes that eating hot soup can help treat congestion. “The steam will mix with the thick mucus and make it more watery so everything flows better,” he said.

Since a strong immune system is key to sinus health, Hoh advises eating foods that boost your immune system, such as nutrient-dense fruits and vegetables.

Drinking plenty of fluids (non-alcoholic) can also help loosen mucus and make congested sinuses easier to drain, according to Kimberlin.

When should you see a doctor and/or dietitian?

Hoh recommends that you should see a health care professional when you have nasal congestion that doesn’t go away after two weeks.

If you suspect that food or drink is making your congestion worse, Tirmalasiti suggests keeping a diary of what you eat and drink and when you feel congested. She does not recommend food allergy tests for congestion: “[They] They’re actually designed to identify life-threatening food allergies — not symptoms like nasal congestion.

You can also talk to a registered dietitian about elimination diets and food substitutes that may be causing your symptoms.

Remember: There are many treatments for nasal congestion, and you don’t have to suffer from just that.This article originally appeared on the Huffington Post.