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What to eat if you have a cold and stuffy nose

2025-12-14 22:03:28 healthy

What to eat if you have a cold and stuffy nose? 10 days of hot topics on the Internet and scientific diet guide

With the recent sudden change in temperature, colds and stuffy nose have become a hot topic on social platforms. According to data analysis of the entire network in the past 10 days (as of November 2023), the number of discussions about cold food therapy increased by 35% year-on-year. This article combines the latest hot topics and medical advice to compile a scientific and effective diet plan for you.

1. Top 5 most searched cold diets on the Internet

What to eat if you have a cold and stuffy nose

Rankingkeywordssearch volumeassociated symptoms
1honey lemonade2.85 million+sore throat/cough
2Green onion and white ginger soup1.82 million+Nasal congestion/chills
3Stewed Sichuan Scallops with Sydney Pear1.56 million+Dry cough/less phlegm
4chicken noodle soup1.21 million+General fatigue
5Garlic rock sugar water980,000+Early stage cold

2. Special recipes for nasal congestion

1.Xin Wen Jiebiao Decoction: 3 slices of ginger + 5 scallions with white strands + 10g of brown sugar, boil and simmer for 15 minutes, twice a day. Weibo data shows that its discussion volume has increased by 67% in the past seven days.

2.steam inhalation: Add mint leaves or eucalyptus essential oil to hot water and inhale the steam to quickly relieve nasal congestion. Douyin-related videos have been played more than 40 million times.

3.Spicy food options:

foodactive ingredientMechanism of action
mustardIsothiocyanateStimulate contraction of nasal mucosa
chili peppercapsaicinPromote mucus discharge
pepperPiperineImprove local blood circulation

3. All-day recipes recommended by nutritionists

MealsRecommended dietnutritional effect
breakfastOatmeal porridge + boiled eggs + kiwi fruitSupplement zinc and vitamin C
lunchSteamed fish + garlic spinach + multigrain riceHigh-quality protein + antioxidant
Extra mealSteamed apple + almondMoisten the lungs and relieve cough
dinnerChicken vegetable soup + whole wheat breadAnti-inflammatory repair

4. Three types of foods that require caution

1.dairy products: May increase mucus secretion, 38% of netizens reported that nasal congestion worsened after drinking milk

2.High sugar foods: Will inhibit white blood cell function and delay recovery

3.Fried food: Aggravating throat swelling, Xiaohongshu’s lightning protection post received 100,000+ likes

5. Special reminder from experts

1. Daily drinking water should be more than 2000ml, warm water is best

2. Vitamin C supplementation should not exceed 2000mg/day

3. If nasal congestion persists for more than 7 days, you need to be alert to the possibility of sinusitis.

Note: The data in this article is based on the analysis of popular content on Weibo, Douyin, Baidu Index, Xiaohongshu and other platforms in the past 10 days (November 1-10, 2023). Please adjust the specific diet plan according to your personal physique.

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