My Mucous-Reducing Diet for Colds, Flu’s and lingering congestion…



Hello mid-Winter and the season of snot continues!! So, after my last blog post about how much I’m not feeling inspired about cold and flu remedies, well, I’ve just gotten re-inspired! I found this little beauty of a diet sheet in my handouts file the other day and I am very excited to share it with you.

This diet sheet is perfect to follow during your ‘convalescence’ time if you do happen to catch a cold this winter. I don’t recommend the diet for long term use, it is just for those few days of feeling very mucous-y and under the weather. The concept of the diet is to really increase your intake of vitamin C and A because they are so important for thinning mucous and fighting infections, and to avoid foods that support the production of mucous; sugar, dairy and refined foods.  Best of all, the diet is so very easy to follow!

I should mention too, we have just received some wonderful (disgusting tasting!!) snot-fighting liquid herbs for the dispensary at Healthzone. If you need something with more of a kick to it, let me know and I can mix you up one of our excellent concoctions!

So, read on for my diet sheet followed by a recipe for chicken and vegie broth that I’ve posted on my facebook page a few weeks ago now.  Enjoy!!! I hope this info helps to scare away any lingering mucous and gets you feeling great again.

As always,

Yours in herbie health,


Mucous Reducing Diet:

The diet is only for short term use and is designed to specifically include foods high in vitamin A and vitamin C. These vitamins support immune function and help to thin mucous for elimination.

Furthermore, eliminating mucous producing foods such as refined carbohydrates, sugary foods, dairy and fried foods will help the body to fight off the infection. Not only will it enable the immune system to work to its full potential, it will also prevent further mucous production.

The Diet

Breakfast: Grapefruit, melon, citrus fruits, berries

Midmorning: Carrot Juice or home made carrot mash

Lunch: Steamed Vegetables and a small amount of steamed fish or chicken (organic when possible) or chicken and vegetable broth

Mid Afternoon: Carrot Juice or home made carrot mash

Dinner: Steamed vegetables and a small amount of steamed fish or chicken (organic when possible), or chicken and vegetable broth

-All fruits and vegetables must be from fresh sources- no pre-made, bottled juices or tinned fruit etc.. snap frozen fruit or vegetables with no additives in their whole form (ie not mashed, pulped etc..) are ok if necessary

-Fresh herbs are ideal to be added to every meal and juice, include garlic, ginger, basil, thyme, oregano as much as possible

-Sip any of the following teas throughout the day:

YEP tea; Yarrow, Elderflower, Peppermint

Fenugreek Tea

Kapha Tea

Chamomile Tea etc…

most herbal teas are fine, except for green tea due to the caffeine content

Lemon, ginger and Manuka Honey can be added to herbal teas or made as a tea themselves

[Adapted from Lecture notes by John Baxter 2006]



Homestyle Chicken Soup. Serves 2.

2 palm size portions of chicken breast, cubed

3 cups chicken stock (or 3 cubes of quality stock powder with 3 cups of water)

2 handfuls celery stalks, sliced

1 handful onion, chopped

1 handful green beans, chopped

1 handful carrot, chopped

1 clove garlic

1 chilli (optional)

Chopped parsley to garnish

1 tbsp extra virgin olive oil

Lightly fry onion in olive oil. Add chicken, green beans, carrot, celery, garlic and chilli sautéing for another minute. Add stock and simmer for 15 minutes. Sprinkle with any fresh herbs you have – enjoy!