Eliminating mucus and phlegm from your lungs and throat is important when you’re dealing with respiratory conditions like a cold, bronchitis, allergies, or asthma. Mucus is your body’s natural defense system to trap irritants and pathogens, but excess phlegm can cause congestion, coughing, and discomfort.
Here’s a guide on how to remove mucus/phlegm naturally, plus remedies, methods, and their benefits.
🫁 How to Eliminate Mucus and Phlegm from Lungs and Throat
🌿 1. Steam Inhalation
How: Inhale steam from a bowl of hot water (add eucalyptus or peppermint oil if desired) or take a hot shower.
Benefits:
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Loosens thick mucus
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Opens nasal passages
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Soothes the throat
🍵 2. Warm Fluids
How: Drink warm water, herbal teas (ginger, thyme, licorice root), or broths throughout the day.
Benefits:
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Thins mucus
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Eases throat irritation
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Keeps respiratory tract hydrated
🌶️ 3. Foods That Break Up Mucus
Include in your diet:
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Ginger (anti-inflammatory, natural decongestant)
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Garlic (antibacterial)
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Turmeric (curcumin helps reduce inflammation)
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Spicy foods (like chili or cayenne pepper can thin mucus)
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Pineapple (contains bromelain, helps break down mucus)
Benefits:
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Naturally expectorant
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Reduces production of excess mucus
💧 4. Stay Hydrated
How: Drink at least 8 glasses of water daily.
Benefits:
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Keeps mucus thin and easier to expel
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Aids overall respiratory health
🧂 5. Salt Water Gargle
How: Mix 1/2 tsp salt with warm water and gargle.
Benefits:
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Clears mucus from the throat
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Reduces inflammation and soothes irritation
🧘♂️ 6. Controlled Coughing
How: Sit upright, take a deep breath, and cough deeply from the lungs.
Benefits:
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Helps expel mucus from the chest
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Prevents mucus buildup and infection
🧴 7. Use a Humidifier
How: Keep indoor air moist, especially in dry climates or winter months.
Benefits:
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Prevents mucus from drying and thickening
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Keeps sinuses and lungs more comfortable
💊 8. Expectorants (Optional/Over-the-counter)
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Guaifenesin (e.g., Mucinex): Helps thin mucus so it’s easier to cough up.
Benefits:
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Useful for short-term relief
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Can be combined with natural methods
⚠️ When to See a Doctor:
Seek medical attention if:
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Mucus is green, yellow, or foul-smelling (possible infection)
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You have shortness of breath
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Fever persists more than 3 days
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Mucus persists for over 2 weeks