By Beginning
If breathing seems difficult then your diet could be effecting your difficulty more than you think. Diet won’t take the place of a doctor’s visit but daily choices will support lung health, build respiratory strength, and make us more resilient overall.
Scientific data shows that lung health can be achieved by eating a balanced diet, including protein, fiber, fruit, vegetables and healthy fats.
That’s why people looking for 14 foods to improve breathing and lung function are really looking for practical food — those that can fit into my everyday lives and truly help me be healthier.
Why food matters for lung health
Food is critical to lung health and contributes to overall daily function. According to the American Lung Association, proteins are responsible for supporting strength in your respiratory muscles and can significantly impact other nutrition within a person’s body.
Being aware of what a diet should look like for healthy lungs is more than just finding that magic component. In fact, the key component to a healthy lung diet is consistency (or repetition) along with variety.
Additionally, a healthy eating pattern will potentially lower oxidative stress within a person’s body as well. According to the Cleveland Clinic, many antioxidant-rich foods that are healthy and follow a Mediterranean-style diet provide good sources of nutrition via foods rather than supplements.
That’s why the concept of including anti-inflammatory foods for the lungs into an individual’s day-to-day living is beneficial.
14 best foods for healthy lungs and improved breathing
1. Salmon
Salmon is among the top foods to promote lung functioning and health, since it contains protein that helps the respiratory muscles perform their function as intended. Additionally, it promotes a healthy eating pattern, since it is a low-fat protein source and a healthy fat source.
To express this another way, salmon is an outstanding food to use in establishing a healthy eating plan.
2. Sardines
Sardines are also inexpensive, small, and packed with nutrition like salmon and provide the protein you need to help create a lung-friendly meal. With the right ingredients of whole grains and vegetables, sardines make an excellent choice for those looking for practical lung-friendly foods.
3. Eggs
Eggs can also be a very effective everyday food for anyone trying to eat more foods to support their respiratory system. Eggs supply protein and can easily be added to breakfast-lunch-dinner without any problem. For most people, that is why eggs are also one of their best possible food choices.
4. Greek yogurt
Greek yogurt is another good option for easily adding to lung healthy eating; it can also be a great source of protein for people who are looking for a more light meal that is still filling. Greek yogurt pairs well with fruit, oats, and seeds, which makes it an excellent choice for anyone eating for lung health.
5. Oats
Oats are an excellent source of complex carbohydrates and fiber. The American Lung Association recommends that you eat many types of fiber-rich foods such as whole grains, fruits, vegetables, nuts, and seeds, and oats clearly fall within that guideline. Oats are easy to prepare, very filling, and easy to digest.
6. Brown rice
Brown rice is a neutral, everyday food that is included as part of a healthy Lung-friendly eating pattern. It gives you energy and works well with fish, beans, vegetables, and soups, making it one of the most versatile foods to support breathing when you want to have well-balanced meals without much thought.
7. Whole-grain bread
Whole-grain bread serves its purpose well due to its convenience and satiety, as well as ease of pairing with protein or vegetables. A Lung-friendly diet is best when it is practical to implement, and whole grains are a key part of that philosophy.
8. Beans
One of the many reasons why beans are one of the least recognized anti-inflammatory foods that support Lung health is because they are an excellent source of protein and fibre. In fact, as highlighted in the current American Lung Association’s guide list of foods that contain protein, dried beans or peas can aid in the maintenance of strong respiratory muscles.
9. Lentils
Like beans, lentils are equally valuable and can be used as an ingredient in soups, dal, stews, and salads. They are inexpensive, filling and versatile for use. Therefore, if you are creating a “best foods” plan for enhanced Lung function, then you will find that lentils are a convenient source of nutrition.
10. Spinach
Spinach is a great leafy green that should be consumed regularly. The Cleveland Clinic attributes spinach with antioxidant properties and lists antioxidant rich foods as part of a healthy eating pattern.
11. Broccoli
Broccoli is another great vegetable that will fit nicely on your lung-friendly plate. The Cleveland Clinic includes broccoli in their list of antioxidant foods, and it can also be paired well with proteins. Another simple vegetable that is easily incorporated into your day-to-day cooking.
12. Bell peppers
Bell peppers are colorful, crunchy, and filled with vitamin C. According to the Cleveland Clinic, they are among the food sources that contain vitamin C and assist in lowering oxidative stress. This is why they closely correspond to a list of food types that will help support your ability to breathe.
13. Citrus fruits
Oranges, grapefruit, and similar citrus fruits are a very simple, well-known and refreshing source of healthy snacks or breakfast items. They are a fantastic addition to any balanced diet that includes fruits and vegetables. If someone were to ask me what the best foods for healthy lungs are, I would say citrus fruits!
14. Berries
Strawberries, blueberries, and other berries are a very simple way to add color and antioxidants to your meals. The Cleveland Clinic specifically includes strawberries as one of their recommended sources of vitamin C, plus they pair very well with things such as oats, yogurt, and smoothies.
Easy ways to make these foods work in real life
If you’re one of those people who understands which foods are healthy, but has difficulty making them a part of their daily routine, you’re not alone! Fortunately, following a simple eating pattern that is lung friendly can be simple!
Both Cleveland Clinic and The American Lung Association have found that the best way to eat is to eat a variety of whole foods, balanced meals and many different types of foods; rather than trying to find “the one perfect food”.
If you’re taking shortness of breath into account when you’re planning meals, then using smaller meal sizes than larger ones maybe easier to manage on days where your breathing is compromised.
On top of that, the NHS does support guidance about consuming softer but also moist foods; but also, taking your time eating is beneficial when you’re having trouble breathing while eating; typically these habits have proven to benefit a greater number of people than originally thought; especially since there is a correlation between eating and complete breathing.
Staying hydrated is an important aspect in keeping your mucus thin; therefore, if you’re able to drink 8 glasses of water a day or 80 ounces a day that will help reduce your breathless; however, this is the easiest habit to begin.
Practical habits to help with healthy eating on a regular basis:
- Plan your meals with protein first and then veggies and whole grains.
- Eat soft foods when your breath is not good.
- Drink water during the entire day; not just at meals.
- Use a limited amount of salt; as NHS guideline states excessive salt will lead to water retention and on many occasions will cause greater difficulty in breathing than one would imagine.
FAQs
1) Which foods can I eat to optimize my lung health and breathing?
Generally, protein-based foods, whole grains, beans, lentils, fruits and vegetables are your best options as they provide nutrients to support the muscle groups that are responsible for breathing and require proper nutrition to live a healthy life.
2) Can food actually help with breathing?
Food cannot cure you of lung diseases but it will help to maintain strength in your body and provide nutritional value, both of which contribute to optimal lung function, therefore making decisions about what kinds of foods you eat matter.
3) What should I eat when I have difficulty breathing?
Eating small portions, softer types of food and more moisture also help with breathing. Examples include:
- Soup
- Yogurt
- Oatmeal
- Smoothies/nutritional shakes
The NHS also recommends that you eat slowly if you are having difficulty breathing.
4) Are the anti-inflammatory foods for lungs the same as the foods for healthy lungs?
Most of the time yes; both classifications of food include the same general items such as fruits, vegetables, fish, beans, whole grains and other minimally processed items.