Best Foods for Lung Health: Nutrition Tips for COPD and Asthma

Understanding Nutrition and Lung Health

Why Does Diet Matter for Lung Health?

A balanced diet rich in foods with antioxidants and anti-inflammatory foods helps protect lung health and increases your body’s capability to defend against respiratory diseases.

Most lung illnesses are connected to genetics and environmental influences like smoking, diet, and pollution. Several studies show that a healthy, balanced diet can affect the development and progression of lung disease.

How Do Foods Impact Breathing and Energy?

Foods that are high in complex carbohydrates, healthy fats, and lean protein give you sustained energy.

What you eat does make a difference. A diet filled with nutrient-rich foods can boost your immune system and improve your quality of life.

Healthy foods that are rich in antioxidants, omega-3 fatty acids, and whole grains are essential because they affect your metabolism. Your metabolism takes food and turns it into energy, which produces a waste product called carbon dioxide. Foods that are processed or higher in sugars and unhealthy fats make your lungs work harder.

What Role Does a Healthy Diet Play in Chronic Lung Conditions?

A well-balanced diet is the foundation for reducing or protecting your lungs by building muscle for breathing, supplying energy, and reducing inflammation.

The main components of a healthy lung diet include foods for lung health. A healthy diet, such as one developed with a LifeSpring Home Nutrition registered dietician, with lean proteins, can give your body the protein it needs to build and maintain respiratory muscles.

Several chronic lung conditions involve inflammation. A diet rich in antioxidants helps reduce issues like airway inflammation. Additionally, a diet rich in high-fiber foods can improve gut microbiome health, which may also help decrease lung inflammation.

Fiber-rich foods and foods with antioxidants boost your immune system and maintain a healthy gut microbiome. Another key aspect of a healthy diet includes staying hydrated with plain water and fluids found in water-rich fruits and vegetables. Don’t wait until you feel thirsty to take a drink and limit sugary beverages, drinks with a lot of caffeine, and alcohol.

Nutrients and Foods That Support Healthy Lungs

The proper diet for lung health includes foods and nutrients that can improve and maintain your lungs.

What you eat affects all aspects of your physical and mental health. When you eat unhealthy foods, you can increase your lung disease symptoms.

Trying to build a lung-healthy diet can be confusing if you don’t know where to start.

Some of the best foods for lung health include:

• Beets and beet greens: Beets are rich in nitrates. Nitrates are proven to help lower high blood pressure by relaxing blood vessels, optimizing oxygen uptake, and reducing blood pressure. Beet greens are also a powerhouse because they have magnesium, vitamin C, potassium, and carotenoid antioxidants.
• Peppers: Not only are peppers colorful (green, yellow, and red bell peppers), but they are also the best source of vitamin C. Vitamin C is essential to lung health because it promotes the reduction of oxidative stress and protects lung tissue from damage.  
• Apples: Eating five or more apples a week can promote lung function and slow the decline of lung function in ex-smokers. Apples, rich with flavonoids and vitamin C, can also increase lung function and reduce the risk of developing COPD, asthma, and lung cancer.
• Pumpkins: Good news for pumpkin lovers. Pumpkins are known to have high levels of carotenoids. Pumpkins promote better lung function in older and younger adults. So it’s okay to try healthy pumpkin recipes and enjoy pumpkin seeds.
• Turmeric: Turmeric is an overall powerhouse of good health. Its positive high impact on combating inflammation is significant in lung health. One study found that turmeric is associated with improved lung function.
• Blueberries: Blueberries are considered a superfood that has a protective effect on your overall health. Eating blueberries has been proven to preserve and protect lung health. They are also a source of anthocyanins, which are powerful pigments that protect lung tissue from oxidative damage. 

LifeSpring Home Health Nutrition provides easy-to-fix meals that take the guesswork out of meal planning. Our meals are balanced and nutritious.

Which Nutrients Are Best for Lung Function?

Essential nutrients for lung health include:

• Vitamin C: Antioxidant
• Vitamin D: Anti-inflammatory
• Carotenoids: Anti-inflammatory
• Omega-3 Fatty Acids: Anti-inflammatory
• Vitamin E: Antioxidant
• Nitrates: Enhance oxygen
• Lean Protein: Supports and builds respiratory muscle strength

Several lung conditions are linked with oxidative stress caused by air pollution, smoking, and infections. Building a diet packed with nutrients that play a protective or healing role is possible if you know which foods and nutrients have anti-inflammatory properties.

Building a balanced meal plan can be overwhelming, but with a bit of help, it is possible. You can talk to a registered dietician to learn about how nutrients promote and support respiratory health. 

Exploring and creating meals with foods bursting with flavor, color, and nutrients starts with some suggestions. One idea is to swap your vegetable oil for healthy olive oil, which is beneficial for the lungs and heart.

Olive oil has the following benefits:

• Protects From Lung Damage: The antioxidants in olive oil can protect your lungs from damage caused by environmental pollutants and cigarette smoke.
• Reduce Cancer Risk: Studies have shown that regular consumption of extra virgin olive oil can reduce your risk of developing lung cancer.
• Anti-Inflammatory: The antioxidants in olive oil fight oxidative stress and protect lung tissue.
• Lung Function: Olive oil can increase your lung function and decrease or slow down lung function decline. 

What Foods Contain Anti-Inflammatory Properties?

Foods to add to your diet that include anti-inflammatory properties are:

• Tomatoes and tomato products: Eating tomatoes can reduce airway inflammation if you have asthma and can improve lung function in people with COPD.
• Green Tea: Drinking green tea can reduce or inhibit fibrosis or scarring of lung tissue. 
• Turmeric:  Turmeric is an overall powerhouse of good health. Its positive high impact on combating inflammation is significant in lung health. One study found that turmeric is associated with improved lung function.
• Flaxseeds: Flaxseeds may boost lung health by reducing inflammation and oxidative stress.

Foods with anti-inflammatory properties can alleviate harmful symptoms of respiratory conditions. It’s essential to include a wide variety of foods in your diet that have anti-inflammatory properties.

Foods that are chock-full of antioxidants are excellent sources you can include in your diet and meal planning.

Are There Specific Foods That Improve Respiratory Health?

Several foods contain nutrients that improve respiratory health.

When looking for foods that will support lung health, think color. A plate full of colorful, healthy food is what you need to improve or maintain your lungs.

For example, these fruits and vegetables are excellent sources of nutrients that boost respiratory health:

• Beets and beet greens: Beets are rich in nitrates. Nitrates are proven to help lower high blood pressure by relaxing blood vessels, optimizing oxygen uptake, and reducing blood pressure. Beet greens are also a powerhouse because they have magnesium, vitamin C, potassium, and carotenoid antioxidants, which are crucial for respiratory health.
• Peppers: Not only are peppers colorful (green, yellow, and red bell peppers), but they are also the best source of vitamin C. Vitamin C is essential to lung health because it promotes the reduction of oxidative stress and protects lung tissue from damage.  
• Apples: Eating five or more apples a week can promote lung function and slow the decline of lung function in ex-smokers. Apples, rich with flavonoids and vitamin C, can also increase lung function, reduce the risk of developing COPD, asthma, and lung cancer.
• Blueberries: Blueberries are considered a superfood that has a protective effect on your overall health. Eating blueberries has been proven to preserve and protect lung health. They are also a source of anthocyanins, which are powerful pigments that protect lung tissue from oxidative damage. 

How Do Whole Grains and Legumes Help?

Whole grains and legumes can help lessen the energy needed to break down refined carbohydrates, giving your body more energy to improve lung function.

Foods like refined carbohydrates (processed foods) need more oxygen to process and produce more carbon dioxide. The energy used to break down refined carbohydrates into carbon dioxide requires more lung energy.

Instead of eating refined carbohydrates, you can eat complex carbohydrates (whole grains), which provide sustained energy. These carbohydrates are a good source of fiber and positively affect your gut microbiome. Positive changes to your gut microbiome can reduce inflammation and improve your lung function.

Foods that have complex carbohydrates include:

• Whole Grains: Whole grain breads, oats, quinoa, and barley.
• Legumes: Peas, beans, and lentils
• Vegetables: Butternut squash, sweet potatoes, and broccoli

If you have Chronic Obstructive Pulmonary Disease (COPD), you should talk with your doctor or a registered dietitian about a lower-carbohydrate diet. A lower-carbohydrate diet relies on complex carbohydrates from fruits and vegetables instead of bread and pasta. This can lower your body’s production of carbon dioxide, which lessens the workload on your lungs.

Antioxidants and Protective Foods

What Are Antioxidants and Why Do They Matter?

Antioxidants are essential because they protect cells from damage by free radicals. 

Free radicals are unstable molecules that are created by:

• Cell metabolism
• Air pollution
• Tobacco smoke
• Radiation

Which Antioxidant-Rich Foods Support Lung Health?

Several fruits and vegetables are full to the brim with antioxidants, including:

• Avocados
• Nuts
• Seeds
• Whole grains
• Cruciferous vegetables

Antioxidant-rich foods not only provide support for lung health, but high-fiber foods and anti-inflammatory foods can help reduce bloating.

What Role Do Carotenoids and Lycopene Play?

Carotenoids improve lung function when they act as antioxidants.

Carotenoids are the yellow, red, or orange naturally occurring pigments found in plants and animals. Specific carotenoids like lycopene have been shown to protect you from lung cancer. 

Foods that have carotenoids include:

• Pumpkins: Good news for pumpkin lovers. Pumpkins are known to have high levels of carotenoids. Pumpkins promote better lung function in older and younger adults. So it’s okay to try healthy pumpkin recipes and enjoy pumpkin seeds.
• Seafood
• Dairy Products: Cheese and milk, especially fortified varieties, are excellent ways to help your lung function.

Healthy Fats and Protein Choices

Are Healthy Fats Good for Lung Health?

Yes, healthy fats can improve your lung function.

You can find healthy fats like omega-3 fatty acids in salmon, tuna, and other cold-water fish.

How Can Protein Support Breathing?

Lean protein supports respiratory health because it strengthens and maintains respiratory muscles. 

Proteins like chicken, milk, and nuts are good sources of healthy foods for lung health.

What About Supplements for Lung Health?

Supplements found in nutrient-rich foods like green leafy vegetables and berries may improve respiratory function and lung health. 

There are also over-the-counter supplements that may support lung health, including:

• Mullein: It can loosen mucus and has anti-inflammatory properties.
• Plantain: Plantain decreases mucus production and can calm your airway.
• Elderberry: The benefits of elderberry include its ability to protect against respiratory infection and boost the immune system. 

Before you begin taking any supplements, you should consult with your healthcare provider.

Foods to Limit for Better Lung Function

Which Foods Can Worsen Lung Conditions?

Processed foods (cold cuts, processed meats, instant noodles), packaged snacks (chips, cookies), and food high in refined carbohydrates (white bread, pasta) can have a harmful impact on your lungs’ condition.

You should also avoid these foods:

• Sugary foods: Bakery goods
• High-Sodium Foods: Instant soups, bacon, fast food, pizza
• Saturated Fats: Butter, fried foods, and fatty meats
• Alcohol

Do Dairy Products Affect Respiratory Health?

The relationship between dairy products and respiratory health is unclear. 

Some studies show that there is no evidence that consuming dairy products will worsen asthma symptoms. One study found that people who consume higher amounts of dairy had better lung function than those who consumed fewer dairy products.

How Do Refined Carbohydrates Impact Breathing?

Refined carbohydrates negatively impact your breathing because they increase carbon dioxide production, which makes breathing harder.

While not a direct effect on your breathing, refined carbohydrates are shown to increase your risk of lung cancer, which can make breathing challenging.

Practical Tips for Eating With COPD and Asthma

What Are the Best Foods to Keep on Hand?

You should keep your refrigerator stocked with healthy foods, such as:

• Apples
• Tomatoes
• Leafy green vegetables
• Berries
• Citrus fruits

How Can Stress About Food Choices Affect Health?

When you’re stressed about what you’re going to eat, you have a raised risk of “comfort eating.”

Comfort eating is an emotional response that leads to cravings for foods high in sugar, sodium, and fat, often considered unhealthy. You may also skip meals, or your food choices are less healthy.

Why Is Flexibility Important in Meal Planning?

Flexible meal planning lets you let go of the “rules” of meals.

Instead, you learn to listen to your body and learn hunger signals.

Meal flexibility also opens up possibilities. You can try different foods, incorporating them into your meals while benefitting from the nutrients.

Another benefit of being flexible is that you can spend more time tasting your food and enjoying the flavors.

FAQs About Nutrition and Lung Health

Can nutrition help with shortness of breath?

Yes, nutrition can strengthen your respiratory muscles, decrease inflammation, and help you manage your weight. 

These factors can boost your breathing capacity.

What are the best foods for COPD and asthma?

Foods that are rich in antioxidants, high in fiber, potassium, and omega-3 fatty acids can help you manage COPD and asthma.

You can incorporate fatty fish (salmon, tuna), berries (blueberries, citrus fruits), vegetables (leafy greens), legumes, and nuts, which are good examples of healthy eating.

Should people with lung conditions take supplements?

Supplements may help with certain lung conditions.

However, you must consult with your doctor before you begin taking any supplement. Some supplements can interfere with or negatively interact with medications.

How can a dietician help with COPD or asthma?

Working with a dietician to create an individualized meal plan to manage your asthma or COPD symptoms can have a significant impact on your lung health.

A personalized meal plan can manage the symptoms of COPD or asthma, maintain your muscle strength, reduce inflammation in your lungs, and protect against weight loss.

Nutrition as a Path to Better Respiratory Health

Nutrition plays a key role in your overall health, but a healthy diet is essential if you have a lung condition.

A healthy, balanced diet can prevent and protect you from developing a lung condition. A proper diet can also help decrease the symptoms you experience from a lung disease.

A healthy diet is possible and easy with a meal plan from LifeSpring Home Nutrition that’s focused on lung health.

Through a balanced, nutrient-filled diet, you can manage your chronic lung condition. When you contact LifeSpring Home Nutrition, you can begin working with a registered dietician who can answer your questions and help you create a meal plan. For more information to get started, contact us at (800) 798-5767.