Does drinking milk really make congestion worse?

There is a long-standing belief that drinking milk when you’re sick can worsen cold symptoms and increase mucus production. However, research suggests this belief is more related to perception than to actual effects on the body.

“No. Drinking milk does not cause the body to make phlegm,” said Dr. Julie Baughn of the Mayo Clinic. She emphasized that although mucus naturally thickens during respiratory infections, this process happens independently of milk consumption. The sensation people associate with increased mucus production likely stems from milk’s temporary coating effect on the mouth and throat, which can create a feeling similar to mucus buildup.

Despite this, research on the topic has yielded mixed results. A 2019 study published in the National Library of Medicine indicates some individuals might experience increased mucus production after consuming dairy products. However, several earlier studies found no direct connection in healthy individuals or those suffering from respiratory infections.

Current evidence does not support the idea of avoiding milk during respiratory infections unless you have a diagnosed dairy sensitivity or lactose intolerance. If you have concerns about how dairy affects your congestion, you might consider tracking your symptoms or consulting with a health care provider to see if eliminating it would be helpful.

For those battling a cold or sore throat, milk may actually provide benefits, according to Baughn. The cool, smooth texture can help soothe irritated throat tissues, while its nutritional content supports the body during illness.

Other proven home remedies for fighting a cold, according to VeryWell Health, include:

• Staying hydrated with water, clear broths and warm beverages
• Resting
• Using a humidifier to ease congestion
• Gargling salt water for sore throat relief