Boosting Lung Health: 5 Foods to Enjoy and 5 to Avoid

Our lungs are the unsung heroes of our body, working tirelessly to keep us alive and functioning. Yet, we often take them for granted until something goes wrong. The good news is that we can support our lung health through the foods we choose to eat or not eat on a regular basis. To help, we’ve curated a list of five foods that can promote lung health, complete with simple recipes and five foods we should avoid for optimal respiratory function. Consider these alongside your Viome personalized recommendations.

5 Foods to Promote Lung Health

Fatty Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties. Inflammation in the airways can lead to breathing difficulties and worsen lung conditions like asthma and chronic obstructive pulmonary disease (COPD).

A study found that adults who consumed more omega-3-rich fish had improved lung function and reduced COPD symptoms. The omega-3s in fish may help reduce airway inflammation and enhance respiratory health.¹

Recipe: 10-Minute Pan-Seared Sardines

• 1 can of sardines, drained

• 1 tablespoon olive oil

• 1 lemon, sliced

• Salt and pepper to taste

• Fresh herbs (optional)
  
  

Heat olive oil in a pan over medium heat. Cook sardines for 2-3 minutes per side until warm. Season with salt, pepper, and a squeeze of lemon. Serve immediately.

Green Onions

Green onions are rich in quercetin, a powerful antioxidant that supports lung health. Quercetin has been shown to have anti-inflammatory and anti-allergic properties, which may help reduce airway inflammation and improve respiratory function.²

Recipe: Quick Green Onion Dip

• 4 green onions, finely chopped

• 1 cup plain Greek yogurt

• 1 tablespoon lemon juice

• Pinch of garlic powder

• Salt and pepper to taste
  
  

Mix all ingredients in a bowl. Chill for 30 minutes before serving with vegetable sticks or whole-grain crackers.

Beets

Beets and beet greens are rich in nitrates, which help relax blood vessels, reduce blood pressure, and optimize oxygen uptake. Beetroot supplements have been shown to positively affect exercise ability and breathing during physical activity.³

Recipe: Simple Beet Salad

• 2 pre-cooked beets, diced

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• Salt and pepper to taste

• Optional: Dollop of cheese

• Optional: a large handful of arugula or other preferred greens
  
  

Mix all ingredients in a bowl and serve immediately.

Brussels Sprouts

Brussels sprouts are packed with vitamin C and sulforaphane, both of which have powerful antioxidant and anti-inflammatory properties. These nutrients have been shown to help protect lung tissue and improve overall lung function.⁴

Recipe: Roasted Brussels Sprouts with Garlic

• 1 pound Brussels sprouts, trimmed and halved

• 2 tablespoons olive oil

• 3 cloves garlic, minced

• Salt and pepper to taste
  
  

Toss Brussels sprouts with olive oil, garlic, salt, and pepper. Roast at 400 degrees F for 20-25 minutes or until tender and slightly browned.

Green Tea

Green tea contains a powerful antioxidant with anti-inflammatory properties. Alt Green tea contains EGCG, an antioxidant that researchers are studying for its potential effects on lung tissue and lung function.*⁵

Recipe: Quick Iced Green Tea

• 1 green tea bag

• 1 cup hot water

• Ice cubes

• Optional: a slice of lemon and a few springs of mint
  

Steep the tea bag in hot water for 3 minutes. Remove the bag, add ice, and enjoy.

5 Foods to Avoid for Lung Health

Processed Meats

Processed meats like bacon, sausages, and deli meats contain nitrites (not to be confused with nitrates previously mentioned in beets), which can contribute to inflammation in the body, including the lungs. Consuming processed meats is associated with a higher risk of COPD.⁶

Refined Carbohydrates

Foods high in refined carbohydrates, such as white bread, pastries, and sugary drinks, can cause inflammation in the body. This inflammation can affect the lungs, potentially worsening respiratory conditions.⁷

Excessive Salt

While some salt is necessary for our bodies, excessive sodium intake can lead to fluid retention, which may cause difficulty breathing, especially in people with lung conditions. The American Lung Association recommends limiting salt intake to support lung health.⁸

Alcohol Consumption

Excessive alcohol consumption can impair the function of immune cells in the lungs, making them more susceptible to infections. It can also interfere with the body's ability to break down and remove inhaled particles.⁹

Fried Foods

Fried foods are often high in unhealthy fats and can contribute to inflammation in the body. They may also contain acrylamide, a compound formed when foods are cooked at high temperatures, which has been linked to an increased risk of lung cancer.¹⁰

Maintaining lung health is crucial for overall well-being, and our diet plays a significant role in this. By incorporating a personalized list of foods rich in antioxidants and anti-inflammatory compounds while avoiding inflammatory foods, we can support our lung function and potentially reduce the risk of respiratory issues.

A balanced diet, regular movement, and avoiding smoking are the foundations of good lung health. Why not start today with one of these simple, lung-healthy recipes?

References

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2. Lemoine, S. C. M., Brigham, E. P., Woo, H., Hanson, C. K., McCormack, M. C., Koch, A., Putcha, N., & Hansel, N. N. (2019).  BMC Pulmonary Medicine, 19(1), 97. 

3. Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M. T., Wang, S., Liu, H., & Yin, Y. (2016). Nutrients, 8(3), 167.
   Pavitt, M. J., Tanner, R. J., Lewis, A., Buttery, S., Mehta, B., Jefford, H., Curtis, K. J., Banya, W. A. S., Husain, S., Satkunam, K., Polkey, M. I., & Hopkinson, N. S. (2022). Thorax, 77(10), 968-975. 

4. Yanaka, A. (2018). Daily intake of broccoli sprouts normalizes bowel habits in human healthy subjects. Journal of Clinical Biochemistry and Nutrition, 62(1), 75-82. 

5. Basu, A., Masek, E., & Ebersole, J. L. (2018). Molecules, 23(7), 1786. 

6. Jiang, R., Paik, D. C., Hankinson, J. L., & Barr, R. G. (2007). American Journal of Respiratory and Critical Care Medicine, 175(8), 798-804.

7. Clemente-Suárez, V. J., Mielgo-Ayuso, J., Martín-Rodríguez, A., Ramos-Campo, D. J., & Redondo-Flórez, L. (2022).  Nutrients, 14(18), 3809.

8. Pistelli, R., Forastiere, F., Corbo, G. M., Dell'Orco, V., Brancato, G., Agabiti, N., Pizzabiocca, A., & Perucci, C. A. (1993). European Respiratory Journal, 6(4), 517-522.

9. Ding, K., Wang, H., Xu, J., Li, T., Zhang, L., Ding, Y., Zhu, L., He, J., & Zhou, M. (2023). Frantz, S., Wollmer, P., Dencker, M., Engström, G., & Nihlén, U. (2014). 108(1), 114-121.

10. Sun, Y., Liu, B., Snetselaar, L. G., Wallace, R. B., Caan, B. J., Rohan, T. E., Neuhouser, M. L., Shadyab, A. H., Chlebowski, R. T., Manson, J. E., & Bao, W. (2019). BMJ, 364, k5420.