If you’re always stuffy, clearing your throat, or breathing through your mouth, it’s easy to assume it’s “just allergies” or part of getting through the winter. But chronic congestion is often one of the body’s first red flags that something in your environment or internal terrain needs attention.
While clogged up nasal passages might seem like a small issue, they could signal that anything from mold exposure to gut imbalances to environmental allergens is keeping your immune system on high alert.
Here’s a closer look at why you might be congested all the time, plus what to do about each potential cause—including how you can pinpoint the underlying trigger and change your diet, environment, and lifestyle to start breathing easier.
- ABOUT OUR EXPERTS: Dr. Josh Axe, D.C., D.N.M., C.N.S., is a doctor of natural medicine, doctor of chiropractic, and clinical nutritionist. Dr. Jolene Brighten, N.D., is a board-certified naturopathic endocrinologist Dr. Jolene Brighten, N.D.
1. Mold Exposure and Mycotoxins
Mold issues often go unnoticed, but they can have a significant impact on health and well-being. “Mold in your home isn’t just about unsightly spots on your walls; it’s a serious health concern,” says Dr. Josh Axe, D.C., D.N.M., C.N.S., a doctor of natural medicine, doctor of chiropractic, and clinical nutritionist.
The problem? Certain molds produce mycotoxins, which are toxic compounds that can be inhaled, ingested, or absorbed through the skin. “Mycotoxins are dangerous because they can potentially have effects like suppressing the immune system, triggering inflammation, and damaging cells and organs,” Axe explains.
Because these mycotoxins are often inhaled, signs of exposure often start off as:
- Persistent sinus congestion
- Postnasal drip
- Wheezing or coughing
- Headaches, facial pressure, or sinus migraines
You see, mold spores and mycotoxins irritate the mucous membranes in your nose and sinuses, triggering local inflammation, swelling of the nasal passages, and increased mucus production—especially if your airways are already sensitive. As your body tries to trap and flush out the irritant, your nose feels all clogged up.
But mold’s impact doesn’t stop at your sinuses. Mold-related symptoms can also include fatigue, brain fog, joint pain, mood changes, and digestive issues. Because they can be so varied and general, these symptoms are often confused with other health issues, Axe says.
How To Get A Handle On Mold
Mold can be a complex issue to navigate, but generally, there are a few steps you’ll need to take to clean up your environment and your health.
1. Look for environmental clues
Musty or “damp basement” smells, visible spots or stains on walls/ceilings, and a history of leaks, flooding, or high humidity all indicate that you might be living with mold, says Axe. Your symptoms might also improve when you leave home or work (where the mold is).
2. Clean out the mold
This one is a nonnegotiable: “If you’ve got a mold issue, clearing it out of your home is your first order of business,” says Axe. Continued exposure to mold and mycotoxins can impede the body’s recovery process, he adds, which means it’s important to:
- Fix leaks and moisture sources
- Remove water-damaged materials
- Use proper protective gear when DIY’ing small areas
- Hire professionals for larger or hidden growth
3. Keep your indoor environment healthy
If needed, keep humidity between 30 and 50 percent with a dehumidifier, use HEPA air purifiers in bedrooms, increase ventilation with open windows, and let in as much sunlight as possible, Axe suggests. Use bathroom and kitchen exhaust fans as needed to pump air around and reduce moisture.
4. Support your body’s recovery
When facing mold, Axe recommends focusing on “anti-inflammatory, antioxidant-rich foods, like leafy greens, berries, garlic, ginger, cruciferous veggies, and herbs.”
You might also consider using binders (like activated charcoal or bentonite clay), probiotics, glutathione (an antioxidant that supports immune function), and liver-supportive herbs (like milk thistle and dandelion root), he adds. However, it’s best to do this under the guidance of a holistic practitioner.
Read More: 6 Signs You Have A Sluggish Liver—And What To Do About It
If your symptoms are severe or you suspect deep exposure, “Specialized tests like a mycotoxin panel can help identify specific toxins and guide treatment options,” says Axe.
2. Histamine Intolerance
You can be congested all the time without having classic “allergies.” One under-recognized reason is histamine intolerance, which “Occurs when the body has trouble metabolizing histamine,” according to board-certified naturopathic endocrinologist Dr. Jolene Brighten, N.D.
Histamine is a normal, necessary chemical that mediates immune responses, helps produce stomach acid, acts as a neurotransmitter, and dilates blood vessels.
However, if you don’t clear histamine efficiently (often due to insufficient amounts of an enzyme called DAO, gut inflammation, or hormonal shifts), the chemical can build up—and cause a number of seriously irritating symptoms in the process. “You need DAO because it acts as a histamine scavenger, preventing too much from entering your bloodstream,” says Brighten.
She explains that some of the telltale signs of excess histamine can include:
- Chronic nasal congestion or a runny nose
- Sneezing and sinus pressure
- Flushing, headaches, or migraines
- Hives, rashes, or itching
- Digestive symptoms (bloating, diarrhea, or nausea)
- Anxiety or irritability
What to do about histamine-driven congestion
If you suspect histamine is the culprit behind your chronic congestion, there are a few things you can start doing right now to help clear things up.
1. Try a temporary low-histamine diet
Since certain foods are high in histamine, try temporarily eating a low-histamine diet and noting whether congestion, as well as other symptoms, improve,” suggests Brighten. For two to four weeks, she suggests avoiding:
- Aged cheeses, cured meats, and fermented foods
- Wine, beer, and other alcoholic beverages
- Leftovers and slow-cooked meats
- Tomatoes, spinach, eggplant, citrus (for some people)
- Chocolate and nuts
“Instead, focus on low-histamine foods,” says Brighten. These include fresh meat and fish, fresh fruits and vegetables (excluding those listed above), gluten-free grains, olive oil, coconut oil, and herbal teas.
2. Support histamine breakdown
You can also help your body in its efforts to break down histamine with a few different supplements. “First, consider DAO enzymes, which are necessary for histamine metabolism,” says Brighten. She recommends taking them before higher-histamine meals to help dampen histamine’s effects.
B vitamins (especially B6) and magnesium are also handy here, as they help support methylation and histamine metabolism, she says. Then, vitamin C and quercetin are “natural mast-cell stabilizers that help calm down the body’s inflammatory responses,” Brighten shares.
3. Address hormone and gut imbalances
Because estrogen dominance and gut dysbiosis both worsen histamine intolerance, working on hormonal balance and nourishing a healthier gut can make a huge difference in how you feel.
Your hormonal or gut health journey will be specific to your unique needs, but simply cutting back on alcohol and reducing stress can help you get started with both, Brighten says. (We’ll dig more into gut health in a bit.)
3. Indoor Allergens And Poor Air Quality
Mold isn’t the only thing that can make your house a congestion-causing mess. Indoor allergens and poor air quality can also keep you feeling less than your best, according to Axe. Again, since your nose and sinuses act as frontline filters, constant exposure keeps them inflamed and swollen, leading to congestion that never fully clears.
The most common allergen culprits include dust mites (typically found in bedding, carpets, and upholstery), pet dander, pollen tracked indoors, and VOCs and chemicals from cleaning products, candles, new furniture, and paint, per the American Academy of Allergy, Asthma, and Immunology (AAAAI).
What to do about indoor allergy triggers
Ensure indoor allergens aren’t stuffing you up by taking a few steps to clean up the air and surfaces in your home.
1. Clean up your bedroom first
Since you (hopefully) spend seven to nine hours in your bedroom every night, it’s the best place to start when addressing allergens. The AAAAI recommends putting a HEPA air purifier by your bed, washing bedding weekly in hot water, using dust-mite-proof covers for pillows and mattresses, and either removing carpets or vacuuming them frequently with a HEPA vacuum.
2. Reduce airborne irritants
From there, clear up the air in your living spaces by ditching synthetic fragrances and candles, cracking windows when cleaning or cooking, and changing your HVAC filters regularly, Axe suggests. “Indoor air quality is often much more toxic than outdoor air quality,” and can cause symptoms similar to allergies for many people, Axe says.
3. Support your sinuses directly
While you get your home environment in order, use saline nasal rinses or sprays to flush irritants and get some immediate relief, says Axe. He is also a fan of using a neti pot, “which cleanses and refreshes the nasal passages. It can be used for general nasal congestion as well as colds, allergies, and sinus infections.”
You can also try steam inhalation with a tiny bit of eucalyptus or peppermint oil and take short warm showers to decrease swelling. “Inhaling diffused peppermint oil can help unclog the sinuses and helps discharge phlegm,” Axe suggests.
4. Gut Imbalances And Food Sensitivities
It might seem odd that your gut could be driving chronic congestion, but the gut and sinuses are deeply connected through the immune system and histamine pathways. “So-called good bacteria (also known as probiotics) living in the gut contribute to your immune system by protecting against pathogen colonization of harmful microbes and reactions to environmental pollutants and toxins,” Axe explains.
For instance, chronic inflammation, which often stems from gut-related issues such as leaky gut and an overreactive immune system, can contribute to widespread symptoms that cause congestion, Axe says.
Read More: 4 Gut Issues That Mess With Your Mental Health
When you eat foods your body cannot tolerate well, it triggers immune responses and makes the immune system hypersensitive, he explains. This inflammatory cascade can potentially lead to increased congestion after meals, postnasal drip, feeling like you need to clear your throat, and increased sinus pressure after eating certain foods.
What to do for gut-driven congestion
Gut health is a complex issue, but if you think your congestion is tied to trouble with your digestion, there are a few places to start when shoring up your system.
1. Track food reactions
Keep a simple log of what you eat for one to two weeks, suggests Brighten. Notice any patterns in whether certain foods impact congestion, sinus pressure, headaches, skin, or your mood.
Common offenders to track can include:
- Dairy
- Gluten
- Sugar and refined carbs
- Alcohol
- Processed foods
- High-histamine foods (see above)
2. Support a healthier gut lining
While supplements alone probably won’t put your gut issues to bed, a number of supplements can support your system in rebuilding integrity and balanced microbes. Axe recommends supplementing with collagen and drinking bone broth (to support gut lining integrity) and taking solid-based probiotics, zinc (which supports immune function), and L-glutamine (an amino acid that helps “seal the gut”).
3. Soothe systemic inflammation
Managing overall inflammation is also important here—and a number of lifestyle factors can help you do it. Axe and Brighten suggest calming your immune system by:
- Prioritizing seven to nine hours of sleep each night
- Reducing stress (such as with exercise, breathwork, prayer, journaling, or time outdoors)
- Getting daily sunlight exposure
- Eating an anti-inflammatory diet with plenty of fresh vegetables, berries, herbs, quality proteins, healthy fats, and fiber
Other Possible Causes of Chronic Congestion
While the reasons above are some of the most important and commonly missed, other causes (according to both doctors) might possibly include:
- Structural issues, such as a deviated septum, nasal polyps, and narrow nasal passages
- Chronic infections, such as recurrent sinus infections or untreated dental issues
- Reflux (or GERD), which can cause acid to irritate the throat and nasal passages
- Medication side effects, such as those from blood pressure meds, decongestant overuse, antidepressants, NSAIDs, or hormonal medications
The Takeaway
Chronic congestion can be a frustrating and mysterious symptom to deal with—but with a little curiosity, you can often identify the culprit. From there, a number of lifestyle and environmental changes may be just what your system needs for your airways to finally clear up.