7 Foods That May Help

Your diet plays an important role in asthma management. Some of the best foods for asthma include fruits, vegetables, nuts, seafood, and whole grains.

Vitamins C, D, and E, as well as selenium, fiber, and certain types of fats, may lower inflammation that worsens asthma symptoms.

Carrots contain antioxidants like beta-carotene and vitamin C that help lower inflammation and protect the airways from damage.

Vitamin C plays an important role in protecting respiratory cells and fluids from unstable atoms called free radicals that damage.

Use carrots in salads, smoothies, and cold-pressed juices. You can also roast or grill them. Quick cooking will ensure they keep some crunch and preserve more nutrients.

Vitamin C-rich oranges, lemons, limes, and grapefruit are a fresh and accessible way to brighten up both sweet and savory recipes.

The high water content of citrus fruits can also hydrate you. Staying hydrated has been shown to reduce exercise-induced asthma attacks.

One ounce of almonds contains 45% of the Daily Value (DV) of vitamin E. Vitamin E is an antioxidant that may protect the lining of the lungs and airways against a type of cell damage called oxidative stress.

The type of fats you consume can make a difference if you have asthma. Omega-3 fatty acids in salmon help fight inflammation.

Walnuts are a source of omega-3 fatty acids, which help protect the respiratory system from inflammation.

You can incorporate this plant-based option into cereal, oat bowls, smoothies, granola, salads, and baked goods.

Sardines contain high amounts of selenium, a mineral that has antioxidant and cell-protective properties. Three ounces of sardines contain 82% of the DV for selenium.

Animal studies have found that selenium may control airway inflammation and reduce airway mucus secretion, especially with vitamin E. More human studies are needed to confirm this benefit.

A balance of gut bacteria can improve lung function. The soluble fiber from oats may promote healthy gut bacteria.

Sweet and savory oatmeal and granola are just a few of the ways to enjoy this whole grain.

Some foods can make asthma worse if they cause inflammation or an allergic reaction. Steering clear of these foods may control symptoms.

Peanuts and Tree Nuts

Peanuts and tree nuts are two of the most common allergens, especially in children. Check food labels carefully to determine what foods may contain or are processed in a facility with these nuts.

People without diagnosed allergies can enjoy these nuts as a way to get healthy fats and fiber.

Processed Meats

Large amounts of foods high in saturated fats can trigger inflammation throughout the body, including the lungs.

Processed meats like sausage, bacon, and salami are high in saturated fats. Enjoy these foods in moderation and focus on lean meats, poultry, and fish to optimize protein intake.

Dairy Products

The evidence is mixed on whether dairy products like milk, yogurt, and cheese can worsen asthma. Milk is a common allergen. Some evidence suggests that dairy products, even in the absence of allergies, can lead to lung issues.

Sulfites

The sulfites in wine may trigger asthma symptoms. The exact cause is unclear, but sulfite sensitivity occurs in 3-10% of people with asthma.

Sulfites can also be found as a food preservative and in some forms of medications.

Asthma and diet is a complex subject that requires individualized care. Work with a healthcare provider, including allergists and registered dietitian nutritionists, to figure out a personalized plan.

Many of the best foods for asthma have other benefits for your overall health. Fruits, vegetables, and whole grains are rich in anti-inflammatory and antioxidants. They may protect the respiratory system from damage and swelling.

Avoiding large amounts of processed meats, sulfites, and foods that pose a high risk of allergic reactions may control asthma symptoms and reduce asthma attacks.