Mucus production is a normal bodily function that helps trap dust, bacteria, and other foreign particles before they enter the lungs. However, excessive mucus production can be bothersome and may indicate an underlying health condition. Some herbal teas have properties that may help thin out mucus secretions and provide relief from congestion and coughing.
What causes excessive mucus production?
Mucus is a slippery, gel-like substance that is produced by mucous membranes in the body. Mucous membranes line cavities and canals that are exposed to the external environment such as the respiratory, digestive, and reproductive tracts. The main component of mucus is water but it also contains proteins, antibodies, and electrolytes.
Mucus acts as a protective barrier and lubricant against irritants such as smoke, dust, pollen, bacteria, and viruses. It traps foreign particles and contains antibodies that kill microbes. The mucus is normally swept away by tiny hair-like structures called cilia but when production exceeds the clearance capacity, congestion and coughing can occur.
Some common causes of excessive mucus production include:
- Respiratory tract infections
- Allergies
- Environmental irritants
- Gastroesophageal reflux disease (GERD)
- Cystic fibrosis
- Smoking
During illness, the membranes produce more mucus in response to inflammation and increased presence of pathogens. Allergies also trigger overproduction of mucus due to histamine release. Irritants like chemicals, smoke, and air pollution can overstimulate mucus secretion as a protective reaction. Acid reflux from the stomach can also irritate mucous membranes in the throat and lead to increased mucus.
How can tea help with mucus?
Many herbal teas contain compounds that act as natural expectorants and mucolytics which can help loosen mucus, promote productive coughing, and ease congestion. Some teas also have anti-inflammatory, antimicrobial, and immune-boosting properties that may provide additional relief for the underlying causes of excessive mucus.
The main ways that tea can help with mucus are:
- Thinning mucus – Teas like ginger, licorice root, and marshmallow root contain compounds that help detach mucus from airway walls so it can be coughed up more easily.
- Soothing membranes – Demulcent herbs like marshmallow root, licorice root, and slippery elm coat mucous membranes and protect them from irritation.
- Promoting drainage – Expectorant herbs like eucalyptus, thyme, and peppermint help thin mucus so it drains better from the nasal passages and lungs.
- Fighting infection – Antimicrobial teas like green tea, sage, and garlic can help fight bacteria and viruses to resolve illnesses faster.
- Reducing inflammation – Anti-inflammatory teas like ginger, turmeric, and chamomile may help calm mucous membranes and reduce mucus triggers.
Best teas for reducing mucus
Here are some of the most effective teas for helping eliminate excess mucus:
Ginger tea
Ginger root has natural expectorant properties that help loosen mucus secretions and suppress coughing. It also has anti-inflammatory effects that may help calm respiratory tract membranes. Ginger also enhances immune function to help fight infections. You can steep fresh or dried ginger root slices in hot water to make a strong ginger tea. Adding lemon and honey can provide additional mucus-clearing benefits.
Licorice root tea
Licorice root contains glycyrrhizin which has demulcent and expectorant properties. Glycyrrhizin soothes irritated membranes and thins out mucus for more productive coughs. Licorice also has mild anti-inflammatory effects. Use dried licorice root to make a soothing tea.
Marshmallow root tea
Marshmallow root is a medicinal herb that is excellent for treating excess mucus. It is rich in mucilage which forms a soothing gel-like coating over mucous membranes in the throat, lungs, and digestive tract. This helps relieve irritation that triggers mucus production. The mucilage also helps detach stuck mucus from airway walls so it can be coughed out more easily.
Peppermint tea
Menthol in peppermint acts as a natural expectorant and decongestant. It thinning out mucus secretions, stimulates more forceful coughs to clear mucus, and opens up nasal passages and airways. Peppermint also helps reduce inflammation and has antimicrobial effects. Use dried peppermint leaves to make a strong aromatic tea.
Eucalyptus tea
Eucalyptus contains the compound cineole which decreases mucus production and loosens phlegm. The vapors from eucalyptus tea can also help clear sinus congestion when inhaled. Add fresh or dried eucalyptus leaves to hot water and steep to make a tea. Eucalyptus oil can also be added to the tea.
Thyme tea
Thyme has both expectorant and antimicrobial properties. Thymol and other compounds help detach excess mucus from respiratory tract walls for easier expulsion. Thyme also fights bacteria and viruses to speed recovery from illness. Steep fresh or dried thyme leaves in hot water for 10 minutes to extract its mucus-clearing benefits.
Turmeric tea
Curcumin, the active ingredient in turmeric, has potent anti-inflammatory and antimicrobial properties. This can help calm respiratory inflammation and fight respiratory infections. Turmeric also boosts immunity against pathogens. Add turmeric powder or fresh grated turmeric root to hot water or milk to make golden turmeric tea.
Green tea
The antioxidants in green tea called polyphenols have anti-inflammatory and antimicrobial effects. Green tea may help reduce inflammation of mucous membranes and inhibit growth of bacteria and viruses. Sipping warm green tea can help hydrate membranes and make mucus secretions thinner.
Garlic tea
Garlic has antimicrobial, expectorant, and anti-inflammatory effects. Allicin and other sulfur compounds fight infection, loosen mucus, and reduce inflammation. This helps resolve respiratory illnesses faster and decrease mucus production. Add minced raw garlic or garlic powder to hot water to make pungent garlic tea.
Sage tea
Sage contains compounds like thujone, camphor, and rosmarinic acid that have anti-inflammatory, antiseptic, and astringent effects. This helps dry up excess mucus production and fight infection. Steep fresh or dried sage leaves in hot water to extract its mucus-clearing benefits.
Other tips for relieving mucus
In addition to drinking mucus-clearing teas, here are some other helpful tips for getting rid of excess phlegm and congestion:
- Use a hot compress over your chest and nose to loosen mucus.
- Try inhaling steam from a bowl of hot water or hot shower.
- Increase fluid intake to keep mucus secretions thin.
- Gargle with warm salt water to soothe a sore throat and loosen mucus.
- Use saline nasal sprays and drops to thin out mucus and promote drainage.
- Use a humidifier to add moisture to the air which can loosen mucus.
- Avoid smoke, pollution, and other respiratory irritants.
- Get plenty of rest to allow your body to recover faster.
Precautions with using tea for mucus relief
Although herbal teas can be helpful for relieving mucus, keep these precautions in mind:
- Avoid teas with stimulant effects like black tea, yerba mate, guarana if you have anxiety or sleep issues.
- Do not give honey to children under 1 year old due to risk of infant botulism.
- Discontinue use if you experience any adverse reactions or allergies.
- Consult your doctor before using herbs if you are taking any medications or have a medical condition.
- See a doctor if mucus persists for over a week or you have difficulty breathing to rule out serious illness.
Conclusion
Herbal teas made from ingredients like ginger, licorice root, turmeric, and peppermint provide a safe, natural way to help eliminate excess mucus. They can thin out phlegm secretions, calm respiratory inflammation, fight infection, and promote drainage. Combining mucus-clearing teas with other remedies like steam, fluids, and rest can help you recover more quickly from colds, allergies, and other causes of congestion.