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Fed up with chest mucus? What causes phlegm and what may help
Written byJodi M Johnson
Reviewed byLaura Jennings
Got constant phlegm in your throat? We explain why it’s there, what mucus actually does and share some simple tips – including foods and lifestyle habits – to help clear things up
Summary
1What is phlegm?
Phlegm is the thicker, stickier cousin of the mucus in your nose – basically the stuff you cough up from your lungs.
2Can certain foods help clear mucus?
Some people also find that avoiding foods that irritate their throat or trigger reflux helps reduce the feeling of excess phlegm.
3When to see a doctor about phlegm
You should consider seeing a GP if you notice a significant increase in phlegm, changes in colour or consistency.
If you constantly feel mucus lingering in your throat, you might be wondering why it’s sticking around. We’re explaining the important role phlegm plays in protecting your airways and why your body produces it in the first place. And if constant throat clearing isn’t helping, we also share practical tips that may help you feel more comfortable.
What is phlegm?
Phlegm is the thicker, stickier cousin of the mucus in your nose – basically the stuff you cough up from your lungs.1 Every time you breathe in, your airways can pick up dust, allergens, pollutants and viruses.1 Phlegm’s job is to trap these unwanted guests and help get them out of your lower respiratory tract.1 It might feel icky, but it’s actually doing an important job: protecting your lungs and helping clear germs from your airways to avoid implying complete protection.1 Think of it as your body’s natural clean-up crew, working quietly in the background every day.
Ways to manage phlegm
“Staying well-hydrated may help keep mucus thinner and easier to clear”
Drink plenty of fluids
Staying well hydrated may help keep mucus thinner and easier to clear.2 If you’re not drinking enough fluids, mucus can become thicker and harder to clear, making it more likely to build up in your airways.2 Regular sips of water, juice or even a warm bowl of soup can help thin and loosen mucus, making it easier for your body’s natural clearance mechanisms to work effectively.
Stop smoking or vaping
Smoking doesn’t just irritate your lungs – it also triggers your body to produce more mucus and makes it harder for your lungs to clear it out properly. That’s because cigarette smoke and vapes can impair the tiny hair-like structures (cilia) in your airways that normally help sweep mucus away.3 It increases mucus-producing cells and over time this can lead to more daily phlegm and coughing.4 Stopping smoking or vaping allows the airways to begin recovering. With time, the mucus production and clearance can start to improve, your cilia can begin to recover and you might notice fewer symptoms like persistent phlegm and coughing.4
Use a nasal spray or saline solution
If mucus feels stuck in your nose or at the back of your throat, a nasal spray can help gently clear things out.5 These sprays work by loosening and flushing away built-up mucus,6 making it easier to breathe and more comfortable overall. You can choose a medicated spray if advised or keep it simple with a sterile saline solution. Saline sprays are especially gentle and can be used regularly to help keep your nasal passages clean, clear and hydrated.
Invest in a humidifier
Dry air may make mucus thicker and harder to clear, which may lead to more phlegm sitting in your airways.7 Adding moisture back into the air can help keep mucus thinner and more comfortable to shift. Using a humidifier at home (or even taking a warm, steamy shower) can help soothe your airways. The added moisture helps loosen stubborn mucus and while it won’t treat the underlying cause, some people find humidified air helps them feel more comfortable when dealing with excess phlegm.8
Apply a warm compress
If dry air is irritating your airways, a warm, damp compress can offer gentle relief when you breathe through it. This creates moist heat, which can help soothe your air passages and may help loosen thick mucus, helping you feel more comfortable and less congested.
Gargle salt water
Gargling with warm salt water can help soothe throat irritation and may make mucus in the throat feel easier to clear. While it doesn’t directly affect mucus in the lungs, it can provide temporary relief if phlegm is sitting at the back of the throat. Some research also suggests that regular salt-water gargling may help reduce the risk of upper respiratory tract infections.9
Avoid drinking alcohol and caffeine
Alcohol and large amounts of caffeine can both be dehydrating.10 When your body is low on fluids, mucus can become thicker and harder to clear, which may make phlegm feel more noticeable. If you’re dealing with phlegm, try swapping these drinks for warm, non-caffeinated options instead.
Try a decongestant
Decongestants help clear your nasal passages and make breathing easier.11 If you’re dealing with a stubborn cold or thick phlegm that just won’t budge, over-the-counter decongestants or vapor rubs can provide relief. Always follow the usage instructions and speak to a pharmacist or healthcare professional if you’re unsure which option is right for you.
Can certain foods help clear mucus?
“Being mindful of what you eat and choosing hydrating and non-irritating foods can help keep mucus under control”
While no specific food has been proven to directly clear mucus, staying well hydrated can help maintain normal mucus consistency. Some people also find that avoiding foods that irritate their throat or trigger reflux helps reduce the feeling of excess phlegm. Paying attention to how your body responds to certain foods can help you make choices that feel more comfortable.
- Ginger: this spicy little root isn’t just flavourful – it has natural anti-inflammatory properties that can help soothe your airways.12 While research doesn’t show it directly clears mucus, many people find warm ginger drinks soothing for irritated airways.
- Cucumber: packed with water, potassium and vitamin C, cucumber is a simple, refreshing way to help your body stay hydrated. Maintaining good hydration helps support normal mucus consistency. It’s an easy addition to meals or snacks when you want to give your airways a little extra help.
- Pineapple: it isn’t just delicious – it contains bromelain, a natural enzyme that can help fight inflammation.13 Enjoy it fresh or in juice to give your airways a little sweet and tangy support.
- Garlic: certain fruits and vegetables, such as garlic, have natural properties that may help ease symptoms of the common cold.14
- Turmeric: the active compound in turmeric is curcumin, which has natural anti-inflammatory and infection-fighting properties that may help reduce mucus production.15 Adding a sprinkle to meals, hummus or sipping turmeric tea can be a simple way to give your airways a little extra help.
- Broth soups: warm fluids are a simple but powerful ally when it comes to managing phlegm.16 They help loosen mucus, keep you hydrated and support your body in flushing out irritants. Clear broth soups (without dairy) are especially helpful, making it easier to clear mucus and feel more comfortable.
When to see a doctor about phlegm
Most of the time, phlegm is just your body doing its job but there are times when it’s worth checking in with a doctor. You should consider seeing a GP if you notice a significant increase in phlegm, changes in colour or consistency or if it’s accompanied by other symptoms like persistent cough, fever or shortness of breath.17 They might run simple tests, like a chest X-ray, breathing checks, allergy tests or even examine a sample of your phlegm to rule out infection.17
Phlegm FAQs
When extra mucus builds up in your airways, your body naturally tries to move it up and out to protect your lungs.1 That urge to cough, clear your throat or spit into a tissue is part of that process. So while it may feel annoying, your body is working hard in the background to keep you healthy.
Waking up with phlegm in your throat is actually very common. While you’re asleep, your body is still producing mucus, but because you’re lying still, it can collect in the back of your throat and upper airways overnight.18 Once you wake up and start moving around, that mucus loosens and begins to shift. Your body then does what it’s meant to do – tries to clear it out. That’s why you may notice coughing or the need to clear your throat in the morning. A warm, morning tea may help you to clear it.
A small amount of mucus production every day is normal. Your body actually produces it all the time as part of its natural defence system.19 Phlegm helps trap dust, germs and other irritants, keeping them out of your lungs and helping you stay healthy.1 The respiratory tract produces around 100 millilitres of mucus each day.20 Most of the time, you don’t even notice it because your body clears it quietly in the background. It’s usually only when you’re feeling unwell or irritated that phlegm becomes more noticeable.
The final say
Phlegm might feel annoying, but it’s actually your body’s natural way of protecting your lungs. Understanding what it is, why it forms and how to manage it can make a big difference to your comfort and health. From hydration to humidifiers there are plenty of ways to keep your airways clear. For more on supporting your health, head over to why am I always coughing? or how can I recover from the flu faster?
Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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