Five natural decongestants you likely have in your kitchen.
When your nose is clogged and your head feels heavy, reaching for a pill can be the reflex. But long before pharmaceuticals, kitchens doubled as medicine cabinets. Many common culinary herbs and spices contain active phytochemicals that help to loosen mucus, calm inflammation, and open airways.
Below are five powerful, pantry-friendly decongestants — thyme, peppermint, rosemary, ginger, and cayenne — with a look how they’ve traditionally been used, and simple, safe ways to use them at home.
Thyme
Thyme (Thymus vulgaris) is rich in volatile oils, especially thymol and carvacrol. These compounds have antimicrobial, antiviral, and expectorant properties. Thymol can help reduce microbial load in the respiratory tract and may assist in loosening mucus.
Thyme has a long history in European folk medicine for treating coughs, bronchitis, and chest congestion. It’s been used as a steam, infusion, or syrup to soothe airways and reduce coughing.
Thyme steam: Add a handful of fresh thyme or 1–2 teaspoons of dried thyme to a bowl of steaming water. Lean over the bowl with a towel over your head and inhale the vapours for 5–10 minutes. Breathe slowly and comfortably.
2. Peppermint
Peppermint contains menthol, a cooling compound that stimulates receptors in the nasal passages and can create a subjective sensation of easier breathing. Peppermint also has mild antispasmodic and anti-inflammatory effects due to flavonoids and essential oils.
Peppermint has been used in traditional European and Asian medicine for digestive complaints and respiratory issues. Menthol has been applied topically and inhaled to relieve nasal congestion for decades.
Peppermint tea: Steep 1 teaspoon fresh or dried peppermint leaves in hot water for 5–7 minutes and sip.
3. Rosemary
Rosemary contains cineole (eucalyptol), camphor, rosmarinic acid, and other volatile oils. Cineole is known for expectorant and mucolytic actions, helping thin mucus and improving airflow. Rosmarinic acid has anti-inflammatory and antioxidant properties.
Rosemary has been used in Mediterranean folk medicine for respiratory problems, including coughs and congestion. It has also been used as an aromatic steam to clear nasal passages.
Rosemary steam: Steep a generous handful of fresh rosemary or 1–2 teaspoons dried rosemary in a bowl of hot water and inhale the steam for 5–10 minutes.
4. Ginger
Ginger (Zingiber officinale) contains gingerols, shogaols, and other phenolic compounds with proven anti-inflammatory, antioxidant, and mild antimicrobial effects. Gingerols can help reduce airway inflammation and may suppress coughing by modulating certain inflammatory pathways.
Ginger has played an essential role historically in Asian and Indian medicine, used mainly where there is constriction and congestion in the body, its warming nature promoting flow and stimulation to the body.
Make a herbal infusion: grate or roughly chop 1 inch of fresh ginger (or use 1tsp if you have dried) and infuse in hot water for 5-10 minutes then strain and drink.
5. Cayenne
Cayenne is a hot chili pepper (Capsicum) commonly used as a ground spice or in fresh/chopped form. Its heat comes from capsaicinoids, primarily capsaicin. It is analgesic, antipyretic and decongestant.
Traditionally cayenne is used topically for pain relief and internally for digestive stimulation, circulation support, and to relieve nasal congestion.
Cayenne use: Add to foods such as soups, stews and dhals.
Digestive effects: May stimulate gastric secretions and aid digestion for some, but can exacerbate symptoms in people with active peptic ulcer disease or severe GERD.