Haze brings a particular set of small miseries: a scratchy throat, stinging eyes, a dull headache, and days spent indoors with the air conditioning running.
Food won't change the air outside. But it can make the day considerably more comfortable, and there's a surprising amount of sense to be made of what you eat and drink while you wait for the API to drop.
Hydration Comes First
It's the least exciting advice here and the most useful.
Haze arrives alongside dry, irritated airways — and most of us respond by sitting in air conditioning, which dries things out further. Drinking enough water is specifically part of the official advice during haze episodes, and it's also simply what makes a raw throat feel better.
Plain water is the baseline. Nothing on this page replaces it.
Warm drinks beat cold ones for a sore, dry throat. That's where honey and tea come in.
Honey: The One With Real Evidence Behind It
Of everything in our range, honey is the item with actual published research behind it — and it's worth being precise about what that research covers.
For cough, the evidence is reasonably good. A Cochrane review of honey for acute cough in children aged 12 months to 18 years found that honey probably reduces how often you cough compared with no treatment or a placebo, which the reviewers described as moderate-certainty evidence. It may work better than diphenhydramine, and about as well as dextromethorphan.
For sore throat specifically, the evidence is weaker. A 2021 meta-analysis found honey was not better than placebo on combined symptom scores or throat pain recovery — though it did beat usual care on several measures, cough frequency among them.
So honey is a sensible, inexpensive, pleasant thing to reach for when haze has left you coughing. A teaspoon on its own, or stirred into warm water, is the whole method.
One safety rule that isn't optional
Never give honey to a baby under 12 months old. Honey carries a risk of infant botulism, which can cause paralysis. This applies to every honey — raw or processed, on its own or mixed into food or drink. Under one year, no honey at all.
For everyone else, our range runs from Sahara pure honey upward, through Sehat natural honey and the 7Bahar and Bahar blends. Worth saying: for soothing a throat, plain honey does the same job as the expensive varieties. Buy the premium ones because you like them, not because they'll work better here.
Warm, Caffeine-Free Drinks
Caffeine-free matters during haze for two reasons — you're drinking more fluid than usual, and throat irritation tends to be worst at night, when caffeine is the last thing you want.
From our herbal infusion range, the ones that make a good evening mug:
- Thyme tea — aromatic and warming, a long-standing kitchen herb
- Lemon balm — mild, gently citrusy, calming to drink
- Nettle — earthy and clean-tasting
- Moringa — green and grassy
Any of these with a spoon of honey makes a far better evening drink than something cold and fizzy when your throat is raw.
Our classic black and green teas are good too — just remember they contain caffeine, so keep them for earlier in the day.
Easy Food to Keep In
The genuinely practical thing about a haze week is that you'd rather not go out. Shelf-stable food earns its place:
- Dates — no preparation, keep well, and a good potassium contribution when you're drinking more fluid than usual. Our nutrition breakdown has the full figures, and the storage guide matters more than most people realise in Malaysian humidity.
- Nuts — keep for months, contribute vitamin E and healthy fats as part of a normal diet.
- Dried fruit — useful store-cupboard food for a week of short trips out.
Beyond that, a varied diet with plenty of fruit and vegetables is good for you during haze for the same reason it's good for you the rest of the year. Eat normally, eat well, and don't overthink it.
What Food Can't Do
Having covered what helps, it's worth being straight about the claims you'll see elsewhere during every haze season — because we sell food, and we'd rather tell you plainly:
- Nothing "detoxes" or "cleanses" your lungs. Your lungs clear particles through their own mechanisms. No food, drink or juice speeds that up.
- No food "boosts immunity" against pollution. The phrase means very little, and it isn't something food does on demand.
- No food counteracts air pollution. Research on antioxidants and air quality is limited and mixed; there's no established evidence that any particular food offsets the effects.
- Food doesn't treat haze-related illness. If you're unwell, that's a doctor's job.
None of that makes honey and warm tea pointless — comfort is a real and worthwhile thing. It just isn't protection, and the two shouldn't be confused.
What Actually Reduces Your Exposure
This is the part that does the heavy lifting:
- Staying indoors when the API is high, with doors and windows closed
- An air purifier with a HEPA filter, if you have one
- A proper mask outdoors — surgical masks don't filter fine particles effectively
- Checking the API for your own area before going out, using the Department of Environment's APIMS readings
- Reducing strenuous outdoor exercise, since hard breathing means more particles inhaled
The Department of Environment's categories, and what's generally advised at each:
| API | Category | Guidance |
|---|---|---|
| 101–200 | Unhealthy | High-risk groups limit outdoor activity; everyone reduces strenuous outdoor exertion |
| 201–300 | Very Unhealthy | Elderly and high-risk groups stay indoors, reduce physical activity |
| 301+ | Hazardous | High-risk groups must avoid outdoor activity; general public avoids it too |
Thresholds vary slightly between published sources, so use the official APIMS reading for your area rather than a summary.
During haze episodes the Health Ministry has advised children, pregnant women, the elderly and other high-risk groups to wear masks if they have symptoms, avoid outdoor activities and drink enough water — and has warned it expects more asthma and upper respiratory infection cases.
When to See a Doctor
Please don't manage any of these with tea:
- Shortness of breath, wheezing or chest tightness
- Worsening asthma, or needing your reliever more often
- Chest pain
- A cough that won't settle, or coughing up anything unusual
- Fever
- Symptoms in an infant, an elderly person, or anyone with a heart or lung condition
Anyone with asthma or COPD should have their medication to hand and their action plan current before the API climbs, not after.
Frequently Asked Questions
What should I eat during haze? Normal, varied, nutritious food, and plenty of fluid. Keep shelf-stable items in so you can stay indoors comfortably. No specific food protects you from haze.
Does honey help with haze symptoms? It has reasonably good evidence for reducing cough frequency, and it's comforting in warm water. It doesn't change the air you're breathing. Never give honey to a baby under 12 months.
What drinks are good during haze? Water first. Warm caffeine-free herbal infusions are comforting for an irritated throat, with honey if you like.
Can food clean my lungs after haze? No. There's no food, drink or "detox" that clears particles from your lungs.
Are dates or nuts good during haze? They're nutritious, keep well and are convenient when you're indoors. That's the honest reason to have them in — not an anti-pollution effect.
Should I take vitamin supplements during haze? Evidence that antioxidant supplements offset air pollution effects is limited and mixed. Ask a pharmacist or doctor rather than self-prescribing.
Can I exercise outdoors during haze? Reduce or avoid strenuous outdoor exercise when the API is unhealthy, and move indoors as it rises.
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Honey → · Herbal Infusions → · Dates →
This article is for general information only and is not medical advice. No food or drink protects against, treats or cures the health effects of haze or air pollution. Never give honey to infants under 12 months. Follow official guidance from the Ministry of Health Malaysia and the Department of Environment, check APIMS readings for your area, and consult a doctor if you or anyone in your household develops breathing difficulties or other concerning symptoms.