Top 12 Foods to Eat if You Have Asthma

Most asthma sufferers are routinely advised about the foods to avoid that can aggravate asthma, including: fried or processed foods as well as those containing trans fats or MSG, but few asthmatics know the best foods to incorporate into their daily lives to improve their lung health and potentially reduce the frequency or intensity of symptoms.

Asthma is a serious breathing disorder characterized by wheezing, narrowing of the lung passageways, shortness of breath and chest tightness.

Here are my top 12 foods to add to your diet if you suffer from asthma:

BRUSSELS SPROUTS

Vitamin C is quickly depleted in the body as a result of stress, including impaired breathing and asthma attacks. Because vitamin C is not stored in the body, it is imperative to eat a diet high in this critical nutrient on a daily basis. Fortunately, Brussels sprouts contain 97 milligrams of vitamin C in a single cup. Chop in half, toss in a small amount of olive oil, sprinkle with a pinch of sea salt and bake at 350 degrees Fahrenheit for 30 minutes.

ELECAMPANE TEA

Known for its ability to clear out excess mucus from the lungs, elecampane tea makes a great addition to your daily diet. Use one teaspoon of dried herb per cup of boiled water and let steep for at least 10 minutes. Strain and drink three cups daily. 

FLAXSEEDS

The essential fatty acids known as Omega 3s are highly anti-inflammatory, helping to reduce inflammation linked to breathing difficulties. Add a tablespoon of ground flaxseeds to your oatmeal or add to your daily smoothie.

GRAPEFRUIT

Rich in vitamin C, grapefruit is an excellent fruit or fresh juice to enjoy on a regular basis if you suffer from asthma. But, you’ll want to skip bottled grapefruit juice since most of the vitamin C is lost in the processing.

GREEN TEA

Green tea contains some potent natural anti-inflammatory compounds, including epigallocatechin gallate (EGCG), that can help open the airways. Drinking 3 cups daily may be helpful for asthmatics.

LEAFY GREENS

Magnesium is needed as a natural antispasmodic mineral to prevent the chest and lung spasms often linked with asthma. Leafy greens are rich sources of magnesium.

ONIONS

If your asthma seems to be triggered by allergies you’ll want to enjoy quercetin-rich foods like onions on a daily basis, since quercetin has natural antihistamine properties and can help with allergy-induced asthma.

PAPAYAS

Because ascorbic acid (vitamin C) is a potent antihistamine and anti-inflammatory nutrient that tends to be depleted during stress, including asthma and asthma attacks, eating vitamin C-rich papayas on a regular basis can help.

PUMPKIN SEEDS

High in both anti-inflammatory Omega 3s and anti-spasmodic magnesium, pumpkin seeds (raw, unsalted varieties) make excellent snacks and additions to salads, stews and curries.

STAR ANISE

The spice, star anise, has anti-spasmodic effects that prevent and treat spasms in the lungs linked to asthma, making the spice a great choice to add to brown rice or other foods. Remove the star anise pods prior to eating the foods.

TARRAGON

In addition to this herb’s anti-allergic properties, it also has antispasmodic effects on the lungs to prevent and treat the spasms often linked to asthma. Add chopped fresh tarragon to your favorite vegetable or fish dishes.

WALNUTS

An excellent source of anti-inflammatory Omega 3s, raw, unsalted walnuts are a great snack and make a great addition to stir-fries, or soaked and blended with sea salt to make a delicious vegan cheese.

Of course, do not use any of the above remedies as a replacement for medication when you’re experiencing an asthma attack or need an inhaler. Check with your natural health provider to determine whether any herbs may interact with any drugs you’re taking.