Chai tea, also known as masala chai, is a spiced tea that originated in India. It’s made by brewing black tea with a blend of aromatic Indian spices like cardamom, cinnamon, cloves, ginger and black pepper. Some variations also include fennel, coriander seeds or star anise (1).
Chai tea has become popular around the world for its robust flavor profile and potential health benefits. Some claim it can also help clear up congestion and respiratory symptoms when you’re sick. This article reviews whether drinking chai tea can really help relieve a stuffy nose and chest congestion.
What causes congestion?
Congestion occurs when the mucous membranes lining your nasal cavity become inflamed and swollen. This leads to a buildup of mucus that blocks airflow through your nose and sinuses (2).
Several factors can trigger nasal and respiratory tract inflammation, including:
– Allergies: Allergic rhinitis causes congestion when your immune system overreacts to harmless airborne particles like pollen or pet dander (3).
– Infections: Bacterial and viral infections like the common cold and flu often cause inflammation and excess mucus production (4).
– Irritants: Things like cigarette smoke, air pollution and strong smells can irritate and inflame nasal passages (5).
– Weather changes: Sudden changes in temperature and humidity levels can cause the membranes lining your nasal cavity to swell (6).
– Medications: Some blood pressure medications, aspirin and non-steroidal anti-inflammatory drugs (NSAIDs) can cause medication-induced rhinitis (7).
– Anatomical issues: Physical obstructions like deviated septums and nasal polyps can block airflow and lead to chronic congestion (8).
Does chai tea contain decongestant properties?
Certain ingredients in chai tea may help thin out mucus secretions and support nasal decongestion. Here are a few of the main compounds:
Ginger
Ginger is a staple ingredient in most chai tea blends.
Some research indicates ginger may have decongestant effects. One older study in rats found that ginger extract reduced nasal mucus secretion by up to 65% compared to a placebo, potentially via anti-inflammatory properties (9).
Another study found that taking ginger capsules significantly improved nasal airflow and provided rapid relief of sinus congestion in people with upper respiratory tract infections (10).
Pepper
Black pepper is added to chai tea for a bit of spicy heat.
The potent compound piperine gives black pepper its pungent flavor. Test-tube studies demonstrate that piperine has anti-inflammatory properties and can suppress histamine release from immune cells (11, 12).
Histamine is one of the main compounds involved in allergic responses that trigger nasal congestion and runny noses (13).
Cardamom
Cardamom is what gives chai tea its unique complexity and aroma.
Some research shows this soothing spice may thin out mucus. One older study found that inhaling cardamom essential oil increased airflow to the lungs by improving bronchodilation and reducing mucus secretion (14).
Another test-tube study noted a mucus-thinning effect from cardamom extracts, which enhanced mucociliary clearance from the airways (15).
Cinnamon
Cinnamon adds warmth and sweetness to masala chai.
It contains the compound cinnamaldehyde, which research suggests has potent antibacterial and anti-inflammatory properties that may reduce congestion (16, 17).
One study in mice with upper respiratory infections found that cinnamon extract significantly decreased mucus secretion from the respiratory tract (18).
Cloves
Cloves impart a subtly sweet, aromatic flavor to chai tea.
The main medicinal compound in cloves is eugenol. Test-tube and animal studies indicate eugenol exhibits anti-inflammatory, antibacterial and anesthetic properties that may aid decongestion (19, 20).
One animal study showed that clove extracts enriched with eugenol decreased inflammation in the airways and reduced mucus secretion in mice (21).
Fennel
Though not traditionally added to masala chai, some recipes call for fennel seeds.
Fennel contains compounds like anethole that possess expectorant properties, meaning they can help thin out mucus secretions (22).
One small study observed that taking a syrup with fennel extract 3 times daily effectively reduced mucus buildup and coughing in people with upper respiratory tract infections (23).
Other potential benefits
In addition to clearing nasal passages, chai may offer other advantages when you’re congested or feeling under the weather:
May support immune function
The spices in chai tea have antioxidant and anti-inflammatory properties that may strengthen your immune defenses against respiratory infections (24).
Ginger, for example, has been shown to enhance immune cell activity and reduce inflammation-promoting compounds called cytokines (25, 26).
Could act as an expectorant
Some ingredients in chai like cardamom, cinnamon and fennel have expectorant properties, meaning they may loosen mucus secretions in your chest and make coughs more productive (15, 18, 22).
This can aid in expelling mucus from your airways.
May soothe sore throats
The warm, comforting heat of chai can help soothe inflammation associated with sore throats.
Certain chai ingredients also exhibit pain-relieving properties, such as cloves and black pepper (19, 27).
Provides hydration
Proper hydration is key when you have a stuffy nose. Drinking fluids helps thin out mucus so that it’s easier to expel.
Chai tea is a flavorful, hydrating beverage. Opt for decaf versions in the evenings to prevent caffeine from disrupting your sleep.
Potential downsides
Chai tea is likely safe for most people when consumed in normal food amounts. However, there are some drawbacks to consider:
– Caffeine content: Chai tea contains caffeine, which may worsen symptoms like headaches, anxiety and insomnia when congested.
– Dairy: Milk and cream are common additions. Those sensitive to dairy may experience increased mucus production.
– Sugar: Store-bought powdered mixes and bottled chai teas often contain lots of added sugar.
– Spice reactions: Though rare, some people may be allergic or sensitive to chai spices like ginger, cardamom, cloves or black pepper.
How to drink chai tea for congestion
Here are some tips for drinking chai tea to help clear up congestion:
– Opt for freshly brewed chai with raw spices instead of store-bought powders and ready-to-drink bottled versions. The pre-ground spices in packaged mixes lose potency over time.
– Add anti-inflammatory spices like ginger, black pepper and turmeric. Let the tea steep for 10–15 minutes to allow the flavors and health benefits of the spices to fully extract.
– Drink your chai hot to encourage mucus flow. The steam also helps moisturize nasal passages.
– Add lemon juice and raw honey, which contain antimicrobial compounds and may further reduce congestion. Honey also helps coat and soothe sore throats.
– Limit added milk and sugar, which can worsen phlegm production and inflammation.
– Avoid drinking chai tea right before bedtime if it contains caffeine.
– For best results, drink 2–3 cups per day when feeling congested. Be sure to stay hydrated with plenty of water too.
Precautions
Though generally recognized as safe, talk to your doctor before adding chai tea to your routine if you:
– Are pregnant or breastfeeding. Chai contains caffeine, which should be limited during pregnancy and breastfeeding. Some herbs like fenugreek may also be unsafe during pregnancy.
– Have liver or kidney problems. Chai tea is very high in antioxidants, which may worsen conditions like kidney or liver disease in high amounts.
– Take medication. Chai may interact with certain medications like blood thinners, lithium, antibiotics or chemotherapy drugs.
– Have surgery coming up. Chai tea may increase bleeding risk due to its potential effects on blood clotting and blood sugar control. It’s best to stop drinking it at least 2 weeks before a scheduled surgery.
– Have allergies or sensitivities. Discontinue use if you experience symptoms like rash, hives, swelling or difficulty breathing after drinking chai tea.
The bottom line
Chai tea is an ancient beverage packed with healing spices like ginger, cardamom, cloves and cinnamon.
Some evidence suggests certain compounds in these spices may thin mucus secretions and support nasal decongestion. Chai may also soothe sore throats, provide hydration and support immune function.
However, human studies are currently lacking, so more research is needed.
Nonetheless, chai tea is tasty and soothing. It may be worth enjoying a cup or two when you’re feeling stuffy — just be sure to watch your caffeine intake, especially later in the day.
As with any natural remedy, check with your healthcare provider before adding chai tea to your congestion relief regimen, especially if you take any medications or have underlying conditions.