Best Tea for Congestion: 6 Options to Try

Green tea, peppermint tea, and ginger tea are three of the best teas to try for congestion, although none is proven to reliably clear a blocked nose.

A warm drink can be comforting and contribute to hydration, but it does not address every cause of congestion. For more ways to stay comfortable, see the best drinks for congestion.

6 best teas for congestion

The ai symptom analyzer can help you organize your symptoms, but it cannot diagnose the cause of congestion or replace medical care.

These six teas are practical choices, not a ranking established by head-to-head trials. Green tea has the most relevant study among the options below, but that research tested a catechin beverage rather than an ordinary cup of tea. For the other teas, the main reasons to choose them are comfort, flavor and fluid intake—not proven decongestant effects.

A simple brewing method

For each option, you need:

1 tea bag of the tea named below
1 cup (240 mL) of water

Heat the water according to the tea package directions.
Place the tea bag in a cup and pour the water over it.
Steep for the suggested time below, or follow the package if it gives different instructions.
Remove the bag and let the tea cool until it is comfortably warm before drinking.

A warm cup may feel soothing, but hotter is not better: very hot liquid can burn your mouth or throat. There is no established amount of tea that reliably relieves congestion, so drink according to your comfort and usual fluid needs.

1. Green tea

Green tea contains catechins, plant compounds that have been studied in relation to upper respiratory symptoms. Drinking it also provides fluid. Neither effect means an ordinary cup will immediately open a congested nose.

How to brew: Use a green tea bag and the method above. Steep for about 2–3 minutes, or as directed on the package; a longer steep can make it taste more bitter.

Evidence: In a 2022 randomized, placebo-controlled trial, participants who consumed a bottled catechin beverage had a shorter duration of nasal congestion than those who received a placebo. The beverage contained a measured amount of catechins, so its results cannot be assumed to apply to a typical cup of green tea. More research on brewed tea is needed.

Caution: Green tea usually contains caffeine, which can disturb sleep or make some people feel jittery. Consider a decaffeinated version if caffeine bothers you, especially later in the day.

2. Peppermint tea

Peppermint tea has a cool, minty aroma from compounds including menthol. That sensation may make breathing feel more comfortable, but feeling a cool airflow is not the same as reducing swelling or removing a blockage in the nose.

How to brew: Use a peppermint tea bag and the method above. Steep for about 5–7 minutes, then drink it warm rather than scalding hot.

Evidence: There is limited evidence that peppermint tea itself improves nasal congestion. Its place on this list is based on its pleasant aroma and the comfort of a warm drink, not proof that it acts as a decongestant.

Caution: Peppermint can worsen reflux or heartburn in some people. Skip it if it makes those symptoms worse. Use a tea product intended for drinking rather than adding concentrated peppermint essential oil to your cup.

3. Ginger tea

Ginger tea offers a warming flavor that some people find pleasant when congested. The drink supplies fluid, while ginger contains plant compounds of research interest. That does not establish that ginger tea reduces nasal inflammation or clears mucus.

How to brew: Use a ginger tea bag and the method above. Steep for about 5–7 minutes, following the package if it recommends a different time. Check the label if the product is a blend, since it may contain other herbs.

Evidence: Evidence for ginger tea as a treatment for nasal congestion is limited. Studies of concentrated ginger ingredients would not automatically establish an effect from a brewed tea bag, because the products and amounts differ.

Caution: Ginger can cause stomach upset or heartburn for some people. If you take a blood thinner or are considering drinking ginger products regularly during pregnancy, check with a clinician; concentrated ginger supplements raise different questions from occasional food use.

4. Chamomile tea

Chamomile tea is a mild, caffeine-free choice for someone who wants a warm drink in the evening. The warm fluid may be comforting, but chamomile tea should not be expected to shrink swollen nasal passages or treat the cause of congestion.

How to brew: Use a chamomile tea bag and the method above. Steep for about 5 minutes, then remove the bag and allow the tea to cool enough to sip comfortably.

Evidence: There is limited evidence that chamomile tea specifically improves nasal congestion. Its main advantage here is that it offers a noncaffeinated way to drink fluid, especially if green or black tea interferes with your sleep.

Caution: Avoid chamomile if you have had a reaction to it, and be cautious if you are allergic to ragweed or related plants. Ask a clinician before regular use if you take warfarin or another blood thinner.

5. Rooibos tea

Rooibos is naturally caffeine-free and has a mild flavor that works for people who do not enjoy mint or ginger. Like the other drinks on this list, it can contribute to hydration; it does not have an established mechanism for opening a blocked nose.

How to brew: Use a rooibos tea bag and the method above. Steep for about 5–7 minutes, or follow the package directions. Plain rooibos is a straightforward choice if you want to avoid blends with several herbs.

Evidence: There is limited evidence that rooibos tea relieves nasal congestion. Choose it for taste and comfort rather than expecting a specific medicinal effect.

Caution: Check the ingredients on flavored rooibos blends, particularly if you have allergies or are pregnant or breastfeeding. Caffeine-free does not automatically mean every added herb is suitable for everyone.

6. Decaffeinated black tea

Decaffeinated black tea is an option if you prefer the familiar flavor of black tea but want less caffeine. A warm cup provides fluid and may feel soothing, although it does not have a proven ability to clear a congested nose.

How to brew: Use a decaffeinated black tea bag and the method above. Steep for about 3–5 minutes, adjusting within the package instructions to suit your taste.

Evidence: The catechin trial described under green tea did not test decaffeinated black tea. There is limited evidence that this particular drink improves congestion, so it is best considered a comfort measure rather than a treatment.

Caution: Decaffeinated does not necessarily mean caffeine-free. If even small amounts affect your sleep or you have been advised to limit caffeine, check the label or choose a naturally caffeine-free option such as plain rooibos.

Which teas should you avoid when congested?

Avoid any tea that triggers an allergy or makes you feel worse. For example, peppermint or ginger may aggravate heartburn, and caffeinated tea may be a poor evening choice if congestion is already making sleep difficult. A tea does not have to be strongly flavored or caffeinated to count toward your fluid intake.

Be careful with multi-ingredient teas marketed for “detox” or rapid relief. Products containing licorice root can be a particular concern for people with high blood pressure or certain heart and kidney conditions. Concentrated extracts and essential oils are not interchangeable with brewed tea bags and may carry additional risks.

Tea does not flush toxins out of the body. The liver and kidneys do most of the body's detoxification, while the lungs and gut help eliminate waste; sweat removes only trace amounts. Tea can support hydration, but it does not replace those normal processes.

Who should be careful, and when should you see a doctor?

If you are pregnant or breastfeeding, ask a clinician about regular herbal tea use, particularly for blends or concentrated products. Check before giving herbal teas to children, too: ingredients and suitable amounts can vary. People taking blood thinners, those with significant allergies, and anyone with heart or kidney disease or a prescribed fluid limit should ask a clinician or pharmacist which drinks are appropriate.

Seek medical advice if congestion lasts more than 10 days without improving, gets worse after initially improving, or comes with a persistent fever or significant facial pain. A clinician can help assess the cause rather than assuming tea will resolve it.

Get urgent medical help for trouble breathing, chest pain, severe headache, or swelling around an eye. Seek prompt advice for an infant with congestion who is having difficulty feeding or breathing.