Sinusitis, often classified as rhinosinusitis (common cold) presents as nasal blockage, fever, headache, congestion and discharge, pain and tenderness. Allergic rhinitis, triggered by pollen, dander, dust and inhaled allergens presents with watery eyes, sneezing, and clear watery discharge from the nose, and conjunctivitis (Hechtman, 2014).

Dietary measures can be extremely effective in the relief and treatment of reoccurring and chronic sinusitis and/or allergic rhinitis:


  • Remove refined carbohydrates, trans fats and processed meat
  • Remove processed packaged meals. Contain preservatives additives and sugar that place added burden on the liver
  • High sugar snacks and beverages such as biscuits, chocolate, and soft drinks
  • Reduce coffee consumption
  • Reduce Alcohol consumption- contains sulfites, sugar
  • Remove mucous producing foods. Milk contains lactose which may cause symptoms including allergies (sinusitis, rhinitis) (LOMER, PARKES & SANDERSON, 2007)


  • Increase essential fatty acids, introducing nuts and seeds, oily fish such as salmon sardines and herring. Include avocado on a daily basis. Regulate inflammatory reactions and increase adhesion of probiotic bacteria to intestinal wall (Osiecki, 2014, p. 85).
  • Vitamin B1 rich foods to assist in digestion and carbohydrate metabolism, including fish, chicken and peas, beans, wholegrain (Hechtman, 2014, p. 52).
  • Soaked and activated nuts and seeds, eggs, and meat sources contain Zinc to support immune function, and modulate the immune response.
  • Asparagus, garlic, leek and onions contain prebiotics to feed good bacteria and enhance digestion
  • Sauerkraut, Kim chi and kefir provide probiotics to modulate immune response and improve microflora balance (Braun & Cohen, 2015).
  • Include broths, chicken soup, pumpkin soups, and herbal teas such as peppermint tea, chamomile tea.
  • Eggs, sweet potato, mint, salmon and spinach are fantastic sources of vitamin A (Osiecki, 2014, p. 23). Upregulate immune defense, and improve integrity of the mucosal barrier
  • Increase fibre, psyllium oat bran and flaxseed, apple pectin, as well as increasing intake of fruits and vegetables, to assist in bowel function and removal of toxins
  • Include green tea and dandelion tea to assist liver detoxification.
  • B3 rich foods, almonds, salmon, sunflower seeds. Maintenance of a healthy digestive system and stimulate gastric secretions, and bile secretion (Osiecki, 2014, p. 37).
  • Include brassica vegetables such as broccoli, cabbage, kale, watercress, and Brussel sprout. Assist in liver detoxification, production and release of bile.
  • Alternatives to milk may include almond milk, coconut milk, and an alternative for yogurt may include coconut yogurt.
  • Increase antioxidant rich foods such as leafy greens, all berries, tomatoes, carrots, beetroot, parsley, ginger, garlic, cabbage, celery, and capsicums. Containing Vitamin A, C, E, Zinc, Selenium, Quercetin (Osiecki, 2014).
  • Increase water to a minimum of 1.5-2L per day. Filtered water is preferred.
  • Cinnamon- anti allergy, and possible mucolytic potential (Braun & Cohen, n.d., p. 192).
  • Increase fruit intake especially berries, pears and apples. Pears assist in the elimination of excess mucous (Hechtman, 2014, p. 457).
  • Turmeric- anti-inflammatory with possible benefits to those with allergies and respiratory problems (Braun & Cohen, n.d., p. 1010). Inhibitory effect on histamine release from mast cells (Hecthman, 2014, p. 460).
  • Suggested beverage to eliminate excess congestion in sinus: combine one-third cucumber juice, one third radish juice and one third green pepper juice and if desired apple juice.
  • Flu fighter: Turmeric, ginger, garlic, lemon juice, manuka honey, black pepper in hot water. Sip slowly.

Emily Bingham
EMpower Fitness and Nutrition
April 2016



Braun L. & Cohen M. (2015). Herbs & Natural Supplements. (4th ed.). Chatswood, Australia: Churchill Livingstone/Elsevier.
Hechtman, L. (2014). Clinical naturopathic medicine. Sydney, Australia: Churchill Livingstone/Elsevier Australia.
Osiecki, H. (2014). The Nutrient Bible. (9th ed.). Queensland, Australia. Bio Concepts Publishing.
LOMER, M., PARKES, G., & SANDERSON, J. (2007). Review article: lactose intolerance in clinical practice – myths and realities. Alimentary Pharmacology & Therapeutics, 27(2), 93-103.