For singers, what we eat can have a direct impact on how well we perform.

Fall’s comfort foods and holiday treats - from Halloween through the new year - can throw a wrench in the works! Between pumpkin spice everything, rich casseroles, and delicious party spreads, it’s all too easy to end up with that dreaded phlegm or less-than-ideal hydration levels. So, let’s dive into some nutrition tips that let you enjoy the season’s flavors without compromising your vocal health.

1. Stay Hydrated with the Right Beverages

Hydration is a singer's best friend, but as the weather cools, we may swap water for warm, comforting drinks. Unfortunately, the caffeine in our pumpkin spice lattes, coffees, and black teas can have a drying effect, which means less moisture for our vocal cords.

Better Choices:

  • Herbal Teas: Consider teas with ginger, chamomile, or honeybush, which have soothing properties without the caffeine.
  • Warm Water with Lemon and Honey: This combo is a classic, hydrating drink for singers. Lemon helps cut mucus, while honey soothes the throat.
  • Soups and Broths: Broth-based soups, especially those with vegetables, are both comforting and hydrating.

Pro Tip: Keep an insulated water bottle with you during the day to remind you to sip water regularly. Add fresh cucumber or mint for flavor without the drying effects of caffeine or sugars.

2. Avoid Phlegm-Triggering Foods Without Missing Fall Flavors

The rich, creamy foods many of us crave in colder months can thicken mucus, which is not ideal for vocal clarity. Cheese-laden dishes, creamy soups, and dairy-based sauces all tend to increase phlegm.

Better Choices:

  • Almond or Oat Milk Alternatives: Try switching out regular milk for almond, soy, or oat milk, which are lower in dairy content and produce less phlegm.
  • Spiced Roasted Vegetables: Enjoy the flavors of fall by roasting root vegetables like sweet potatoes, carrots, and squash with spices like cinnamon, nutmeg, and sage. They give that comforting, cozy vibe without excess dairy.
  • Steamed Greens: Dark leafy greens like spinach, kale, or Swiss chard offer nutrients without the heaviness. Add a touch of olive oil and a dash of lemon to enhance flavor and add a bit of mucus-reducing acidity.

Pro Tip: Use apple cider vinegar as a seasoning in dishes or even sip it diluted with water. It can help cut mucus naturally!

3. Smart Sugar Substitutes for Holiday Baking

Holiday desserts can be a minefield for singers, as sugar often triggers mucus production. Still, it’s hard to resist a good slice of pie or a warm cookie on a cold day!

Better Choices:

  • Honey and Maple Syrup: These natural sweeteners, used sparingly, are less likely to trigger phlegm compared to refined sugar. They also bring in those holiday flavors we love.
  • Fruit-Based Sweet Treats: Try baked apples or pears with a sprinkle of cinnamon and a dash of honey. They’re naturally sweet and much less likely to cause mucus build-up.
  • Dark Chocolate: For the chocolate lovers, opt for dark chocolate over milk chocolate—it has less sugar and dairy but can satisfy a sweet craving.

Pro Tip: If you indulge in a sugary treat, follow it up with warm water or a non-caffeinated tea to help wash down any sticky residue that could hang around in your throat.

4. Mindful Snacking During Holiday Parties

I consider Halloween the unofficial kickoff of the fall holiday season. And our holiday gatherings are usually filled with rich and salty snacks that can quickly dehydrate you or produce excess mucus. From cheese boards to rich dips, it’s easy to feel a little weighed down vocally after indulging.

Better Choices:

  • Nuts and Dried Fruit: A small handful of unsalted nuts paired with dried fruit offers protein and a touch of sweetness without loading you up on phlegm-producing ingredients.
  • Fresh Veggie Platters: Fresh veggies are a singer’s friend—low in phlegm-producing properties and high in water content. Look for cucumber, celery, and bell peppers.
  • Fruit Skewers: Opt for fruits like berries, grapes, and apples. Their natural sweetness can satisfy cravings without the extra sugar overload.

Pro Tip: Before diving into holiday treats, grab a glass of water and snack on some veggies. It will keep you hydrated and satisfied before the heavier items tempt you.

5. Boost Immunity Naturally

Foods for a strong immune system

Fall and winter are prime cold and flu seasons, and a congested or sore throat can derail your singing goals. Boost your immunity with foods that support your vocal health and immune system.

Here are some great examples (but there are others, so do your research):

  • Ginger and Turmeric: These warming spices have anti-inflammatory properties that can help keep your voice clear and free from irritation. Add them to soups, teas, or curries.
  • Citrus Fruits: Oranges, grapefruits, and lemons are loaded with Vitamin C, which supports immunity. Plus, their acidity helps to naturally thin mucus.
  • Leafy Greens and Red Bell Peppers: High in Vitamin C and antioxidants, these veggies are great additions to salads, stir-fries, or soups.
  • Omega 3 Fats: This anti inflammatory fat found in foods like salmon, albacore tuna, and sardines will help keep your immune system and overall health strong.

Pro Tip: Start your day with a smoothie packed with spinach, ginger, a slice of lemon, and some berries for a quick, immune-boosting breakfast that supports your singing health.

Wrapping Up

With some mindful choices, you can enjoy all the seasonal flavors and comfort foods without compromising your vocal health and performance. Remember, a hydrated voice is a healthy voice, and by choosing foods that reduce phlegm and support hydration, you’re setting yourself up for a strong, clear, and flexible voice well into the new year.

Happy singing—and happy fall! 🎶


About the Author

Judy Fine

Judy Fine is a vocal, performance, & confidence coach. Her specialty is helping adults who fear that maybe the best adventures in life are behind them build the confidence to turn old dreams into new goals, and keep life's adventures ahead.


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