Why Food Matters
A healthy, well-balanced diet goes a long way to keep your body
strong, including your lungs. In general, aim for a variety of
foods from each food group to keep your lungs happy. (Hint: More
plants and fewer processed foods are better for just about
everyone.) To keep your lungs in tiptop shape, here are some
examples of foods to enjoy and avoid or limit — along with not
smoking and other lung-friendly habits.
Good: High-Fiber Foods
What do raspberries, peas, lentils, and black beans have in
common? They’re all high in fiber, which is great for your lungs.
Research suggests people who eat more fiber have lungs that work
better than those who don’t eat much fiber. Other fiber-rich foods
include whole-wheat spaghetti, baked beans, chia seeds, quinoa,
pears, and broccoli.
Bad: Processed Meats
Studies show a link between processed, or cured, meats and worse
lung function. Researchers think the nitrites used in processing
and preserving cured meats may cause inflammation and stress to the
lungs. Bacon, ham, deli meat, and sausage all fall into the
category of processed meats.
Good: Coffee
Good news for coffee lovers: Your morning cup could be doing
your lungs a favor. Research points to a connection between regular
coffee and healthier lungs. This could be due to the caffeine,
which is anti-inflammatory, and polyphenols, which are antioxidant
and also anti-inflammatory.
Bad: Too Much Alcohol
Heavy drinking is bad for your liver and for your lungs.
Sulfites in alcohol can worsen asthma symptoms, and ethanol affects
your lung cells. If you drink too much, you’re more likely to get
pneumonia and other lung problems. But a little bit is OK. Two
drinks or less per day, especially if it’s wine, may be good for
your lung health. Health experts don’t recommend anyone start
drinking, though — and if you do drink, keep it moderate.
Good: Whole Grains
Whole grains are great for your lungs. They include brown rice,
whole-wheat bread, whole-wheat pasta, oats, quinoa, and barley. Not
only are whole-grain foods high in fiber, which has antioxidant and
anti-inflammatory qualities, but they’re full of vitamin E,
selenium, and essential fatty acids, which are good for lung
health. Refined grains, like white flour and white rice, lose many
of their nutrients in the milling process.
Bad: Sugary Drinks
Do your lungs a favor and swap out soft drinks for water. A
study found adults who drank more than five sweetened soft drinks a
week were more likely to have ongoing bronchitis, and kids were
more likely to have asthma. It’s not clear that the sodas were the
reason why, but the pattern stood out. If you smoke, even
unsweetened soft drinks can be bad for your lungs.
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Good: Berries
Red and blue fruits like blueberries and strawberries are rich
in a flavonoid called anthocyanin, which gives them their color and
is also a strong antioxidant. Research suggests this pigment can
slow down your lungs’ natural decline as you age. In one study,
older men who ate at least two servings of blueberries a week had
notably less decline in lung function than those who ate fewer or
no blueberries.
Bad: Too Much Salt
A little adds flavor, but a lot adds to your odds for lung
problems. People who eat a lot of salt are more likely to have
long-term bronchitis. And a high-sodium diet can worsen asthma
symptoms, but you may be able to help your lungs work better if you
go light on salt for a couple of weeks. Cook from scratch, and
avoid restaurants and packaged foods. Read labels, and ask your
doctor how much is too much. Limits are usually 1,500 to 2,300 mg
per day.
Good: Leafy Green Vegetables
Load your plate with spinach, Swiss chard, and other leafy
greens, and you could lower your chance of getting lung cancer. One
study found that Chinese greens are particularly good for this
purpose. This could be because they are high in carotenoids, which
are antioxidant.
Good: Dairy Products
Research suggests drinking milk and eating cheese, yogurt, and
other dairy products can lower your chances of dying from lung
cancer. Unless you’re allergic to it, dairy is tied to
anti-inflammatory properties. On the flip side, if you have asthma
or another lung problem, going dairy-free may help cut down on your
mucus production.
Good: Tomatoes
Tomatoes are the richest source of lycopene, which is linked to
lung health. Eating tomatoes and tomato products like tomato juice
can improve airway inflammation if you have asthma and may lower
your chance of death if you have chronic obstructive pulmonary
disease (COPD). Lycopene is also tied to less decline in lung
function for young adults. These benefits are even more pronounced
for people who used to smoke.
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