Dietary changes alone cannot cure or reverse asthma , but some modifications to your diet may reduce or control your symptoms. “Diets rich in fruits and vegetables, as well as monounsaturated and polyunsaturated fats (particularly omega-3 eicosapentaenoic acid [EPA]), and lower in added sugars and processed and red meats tend to be better for asthma management,” says Kelly Jones, RD , the owner of Kelly Jones Nutrition in Newtown, Pennsylvania. The Mediterranean diet , based on eating plenty of healthy fats like olive oil, fish, whole grains, and fruit, fits the bill, she says. And there is some preliminary evidence to suggest that long term, this diet may indeed be linked to lower rates of asthma.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295f8f5829-deb4-4fcb-8601-20867aa27f30 It’s worth noting that certain foods may also worsen your symptoms. And when talking about diet and asthma, being overweight or obese should be part of the conversation, says Elizabeth Secord, MD, a pediatrician with a specialty in allergy and immunology in Detroit. There’s a strong association between obesity and the development of asthma along with worsening symptoms.e60dc2a1-f33c-4a05-9b50-8e3e8e597629df5373c6-0047-484b-864f-a8a756b58de2 Weight loss has been shown to reduce the impact of obesity on asthma and improve patient outcomes in several ways, including modulating airway inflammation, reducing oxidative stress, and improving lung function.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292ad6b090-457d-4a19-9be0-e4f6a8cc0670 Foods that can help you manage your weight could be beneficial. And remember, while dietary changes can help you control asthma symptoms and may lessen the severity of symptoms you have, no diet should substitute for medications or other treatment your doctor has prescribed to help manage your asthma. So what should you eat? Read on for eight specific foods to include in an asthma-friendly diet. Spinach, beans, and salmon are among the foods that may help quell the inflammation linked to asthma.
Apples and Oranges If you’re looking to alleviate asthma symptoms, start by adding more fruit to your diet, says Holly Prehn, RD , a certified nutrition support clinician at the University of Colorado Hospital in Denver. Fruit is a good source of beta-carotene and vitamins C and E, which can reduce inflammation and swelling in the lungs, according to Mayo Clinic.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293c8bdb5f-5b32-4b0a-bfb4-4d440cdb1cdc Research has suggested that high consumption of fruits and vegetables, particularly apples and oranges, is associated with a reduced risk of developing asthma. In some studies, high consumption was defined as once a day or half a cup or less of fruits or vegetables per day. Studies have also found that fruit and vegetable intake has protective effects on asthma symptoms.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c23af15b-1ac1-442b-ae8d-3173b92ca8fbe60dc2a1-f33c-4a05-9b50-8e3e8e5976292d8ad87a-f91c-4edc-9f02-36bcd7db9dfc Apples and Oranges
Salmon When it comes to asthma, not all fat is created equal. Jones says monounsaturated fats and polyunsaturated fats, especially omega-3 fatty acids, can be helpful. Research has found positive outcomes associated with omega-3 intake both in terms of preventive measures and disease control.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b81fd3cd-2d0d-4f68-bb1d-4b8c2fe559e9 One study showed that omega-3 intake decreased asthma risk in a dose-dependent manner.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294ef7d5cf-e319-4707-b0e0-7d0b5c18aebd Other studies suggest that the combination of omega-3 supplementation and diets rich in omega-3s may improve airway inflammation, lower asthma risk, and reduce the use of asthma medication.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b81fd3cd-2d0d-4f68-bb1d-4b8c2fe559e9 Fatty fish like salmon are chock-full of good-for-you omega-3 fatty acids. “Fatty fish does have an anti-inflammatory role because of the omega-3 EPA content,” Jones says. EPA, one type of omega-3, may have an edge over the alpha-linolenic acid (ALA), another type of omega-3 found in some plant-based sources, such as walnuts, chia seeds , and flax seeds .e60dc2a1-f33c-4a05-9b50-8e3e8e5976294c1ce13f-4843-4d79-b1d6-29f3197e619b The body must convert ALA into EPA and often does not do so efficiently, she says. Plus, salmon is one of the best sources of vitamin D, with 71 percent of your daily value in a 3-ounce serving.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d5119876-8ff0-4c80-ae6d-6f7164ef993c Maintaining vitamin D levels may help with asthma symptoms.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e976e25a-d633-4711-9875-ba47339174c6 Salmon
Beans A healthy gut microbiome could go a long way in reducing asthma and other autoimmune disorders. There is evidence that high-fiber foods promote the growth of healthy gut bacteria associated with lower risk of inflammatory disorders, including asthma, according to research.e60dc2a1-f33c-4a05-9b50-8e3e8e597629dc7bcb9e-4c0b-4ef3-9d82-f054c79a7feb One word of caution: People with asthma should consume beans in moderation, as eating too many can increase the risk of gas and bloating, which can make the condition worse.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292589d62e-0b9a-4138-a110-78807e061bff Beans
Ginger Ginger can do more than quell an upset stomach — it’s being studied to see if it helps people with asthma. That’s because certain components in ginger might help relax the airways, according to research.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ef00a89c-6098-4347-b710-834c7b0ce977 Karen Smith, RD, CDCES , a registered dietitian and diabetes expert with the Physicians Committee in Washington, DC, recommends adding some fresh gingerroot to a vegetable stir-fry served over wild rice. This way, you’ll get the benefits of ginger and the nutrients and fiber from rice, she says. Ginger
Turmeric Famous for its bright yellow hue, turmeric is a staple of Indian cuisine and has been widely used in traditional Chinese and East Asian medicine traditions for respiratory and other disorders, according to the National Center for Complementary and Integrative Health (NCCIH).e60dc2a1-f33c-4a05-9b50-8e3e8e59762964d1d44c-40ee-4962-bd2d-6147d8ed9a1b Turmeric is a plant in the ginger family. One study of children and adolescents with persistent asthma found that those who received a powdered supplement of curcumin (the active ingredient in turmeric) for six months had less frequent nighttime awakenings, less frequent use of short-acting asthma medications, and better disease control after three and six months than those who took a placebo.e60dc2a1-f33c-4a05-9b50-8e3e8e597629dc9c23a1-b749-4bba-a907-1cbd9c1d1f89 More research is needed, though, to determine the potential health benefits of turmeric in relation to asthma. Turmeric
Spinach Leafy greens like spinach are packed with vitamins and minerals, but they also contain folate (a B vitamin).e60dc2a1-f33c-4a05-9b50-8e3e8e59762911be6d93-df28-4889-99ce-f087794dcd37 Folate could be especially important for people with asthma. The results of a study of over 2,300 American adults with asthma found that serum folate levels were inversely associated with blood eosinophil counts — eosinophils are a type of white blood cells which can cause inflammation of the airways in people with asthma. Researchers suggest that serum folate might affect the control, development, and treatment of asthma.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a54e80da-8235-411b-9c61-ab9c0ce69511 Spinach
Pomegranates These seedy fruits aren’t easy to open, but the effort will pay off: Pomegranates offer a healthy dose of antioxidants that may reduce inflammation in the lungs. According to a review of research, intake of flavonoids — a kind of antioxidant found in pomegranate — was linked to a reduction in airway inflammation, and a diet rich in flavonoids may help reduce inflammation and oxidative stress.e60dc2a1-f33c-4a05-9b50-8e3e8e59762986fb00e7-2abb-49af-9415-7c2f36c6deb7 Jones says it’s smart to fill your diet with antioxidant-rich foods, like pomegranates. Another study found that pomegranate extract may improve lung function in those with mild to moderate allergic asthma.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296217f2d4-74e4-499e-bf48-bfa25b28c2f1 Pomegranates
Tomato Juice Tomatoes are rich in antioxidants and low in calories — which makes them a worthy addition to your anti-asthma diet. But there’s more: Tomato juice contains vitamin A, potassium, vitamin C, folate, alpha-tocopherol, and the antioxidant lycopene. An eight-week randomized trial showed that tomato juice with mixed fruit juice consumption along with usual asthma care had beneficial effects on asthma symptom control in children ages 4 to 15.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d49de312-8115-4df0-a57c-6fd955372ab6 Lycopene, in particular, may have an anti-inflammatory effect beneficial to people with asthma.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299f994f3a-cbc2-4e1d-a3c5-b447e0b4c58f Tomato Juice
The Takeaway There is no cure for asthma, but a healthy, balanced diet may help manage symptoms and prevent flare-ups. The Mediterranean diet, rich in fruits, vegetables, and healthy fats, aligns well with an asthma-friendly approach and may offer additional benefits. Overweight and obesity is a known risk factor for asthma, and maintaining a healthy weight through a thoughtful diet can potentially improve lung function and reduce airway inflammation. While diet changes can support asthma management, they should not replace prescribed medications; consult your healthcare provider for a comprehensive treatment plan tailored to your needs. Additional reporting by Moira Lawler .
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