Asthma is a chronic respiratory disease that causes the airways to become inflamed and partially blocked making it difficult for a person to breathe. Those with asthma are sensitive to certain triggers, such as pollen, dust mites, pet dander, and mold.

In addition to avoiding these irritants, dietary choices can play an important role in preventing and managing asthma symptoms.

1. Increase your intake of fruits and vegetables

Fruits and vegetables are rich in antioxidants, such as beta-carotene, vitamin C, and vitamin E, which have been shown to reduce asthma symptoms by controlling inflammation in the airways.

A study published in the European Respiratory Journal found that children who ate more fruits and vegetables had fewer asthma symptoms compared to those who consumed less. Aim to eat at least five servings of fruits and vegetables each day, including dark leafy greens, berries, citrus fruits, and bell peppers.

2. Incorporate omega-3 fatty acids into your diet

Omega-3 fatty acids are healthy fats found in fatty fish, such as salmon, mackerel, and tuna, as well as walnuts, flaxseed, and chia seeds.

Research has suggested that omega-3s can reduce inflammation in the airways and improve lung function, making them an essential part of an asthma-prevention diet. Aim to eat oily fish twice a week and include plant-based sources of omega-3s in your diet regularly.

3. Avoid processed and fried foods

Processed and fried foods contain high levels of saturated and trans fats, which can increase inflammation in the body.

Studies have shown that a diet high in processed and fried foods can worsen asthma symptoms and increase the risk of developing asthma. Try to limit your intake of processed and fried foods, such as fast food, chips, and packaged snacks, and opt for fresh, whole foods instead.

4. Incorporate probiotics into your diet

Probiotics are live bacteria and yeasts that are good for your gut health. Studies suggest that a diet high in probiotics can reduce inflammation in the body and improve asthma symptoms.

Foods high in probiotics include yogurt, kefir, kimchi, sauerkraut, and miso soup. Incorporate these foods into your diet regularly to promote a healthy gut and improve your asthma symptoms.

5. Stay hydrated

Drinking plenty of water can help to thin mucus and make it easier to breathe. Additionally, dehydration can worsen asthma symptoms.

Aim to drink at least 8-10 glasses of water per day, and avoid sugary beverages, which can increase inflammation in the body.

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6. Avoid food allergies or intolerances

Food allergies or intolerances can cause inflammation in the body, which can worsen asthma symptoms. It’s important to identify any food allergies or intolerances and avoid those foods.

Common food allergens include milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat. Speak to your doctor or a registered dietitian to help you identify any food allergies or intolerances you may have.

7. Choose lean proteins

Protein is an essential nutrient that helps to build and repair tissues in the body. However, some sources of protein, such as red meat, can increase inflammation in the body.

Choose lean proteins, such as chicken, fish, beans, and lentils, which are lower in fat and inflammation-promoting compounds.

8. Limit your intake of salt

High-salt diets have been linked to worsening asthma symptoms. This is because salt can cause the airways to constrict and make it more difficult to breathe.

Limit your intake of salt by avoiding processed and packaged foods, which are often high in sodium, and opting for fresh, whole foods instead. Additionally, try to season your foods with herbs and spices instead of salt.

9. Limit alcohol consumption

Alcohol can worsen asthma symptoms by causing inflammation in the airways. Additionally, alcohol can be a trigger for some people with asthma. Limit your alcohol consumption, and if you do choose to drink, do so in moderation.

10. Get enough vitamin D

Vitamin D is essential for good bone health and immune function. Research has suggested that low levels of vitamin D may increase the risk of developing asthma and worsen asthma symptoms.

Sources of vitamin D include fatty fish, egg yolks, and fortified foods, such as milk and orange juice. Speak to your doctor about whether you may need a vitamin D supplement.

Conclusion

By making dietary changes and adopting a healthy lifestyle, those with asthma can reduce inflammation in the body and improve their symptoms.

Incorporating more fruits and vegetables, omega-3 fatty acids, and probiotics and avoiding processed and fried foods, high-salt diets, and alcohol can play an important role in preventing and managing asthma symptoms. Speak to your doctor or a registered dietitian for personalized recommendations for your asthma-prevention diet.