When it comes to your health, what you put into your body goes a long way. That’s no different for your lungs. If you’re concerned about warding off lung cancer, repairing any damage that you may have done over the years with smoking, or managing an existing lung condition, such as COPD or asthma, listen up. There are specific foods that you can eat that have been scientifically proven to make a difference to the health of your lungs. Stay tuned for the best foods that are good for your lungs that experts recommend, plus tips on what to avoid.
1. Garlic
Garlic has anti-inflammatory properties and reduces damage caused by free radicals. Studies suggest that raw garlic consumption may also play a role in a reducing the risk of developing lung cancer. Another study showed that garlic effectively inhibited the growth of infectious bronchitis virus. This finding suggests garlic can be used as a natural remedy for bronchitis.
2. Water
For optimal lung health, make sure to drink plenty of water, as your lungs utilize water to keep your airways clean and clear of mucous and inflammatory build up. Lungs are 80% water, and even mild dehydration can impact lung function significantly. Staying well hydrated by taking in fluids throughout the day helps keep the mucosal linings in the lungs thin. This thinner lining helps the lungs function better.
3. Complex carbs
According to the American Lung Association, people who suffer from COPD may benefit from reducing carbohydrates in their diets and instead ingesting more healthy fats. Carbohydrates produce the most carbon dioxide as part of their digestion compared to fats. It’s recommended that you stick to healthy carbs that are loaded with fibre and have higher anti-inflammatory properties, like sprouted whole grain bread or steel cut oatmeal. Focus on these and avoid simple carbs in all processed foods or pastries, white bread, and those in sugary beverages.
4. Healthy fats
Fats have the lowest carbon dioxide load during metabolism. So, if you already have difficulty breathing, you may notice better breathing on a low carbohydrate, high-fat diet. To get more healthy fats, include one serving of nuts daily. Try walnuts, which are the richest plant source of omega-3 fats, and eat fatty fish— such as salmon, sardines, and anchovies—at least two to three times per week. Another simple way to take in healthy fats is to sprinkle ground flaxseeds or chia seeds on cereals and salads.
5. Tomatoes and tomato products
Tomatoes and tomato products are among the richest dietary sources of antioxidant that has been associated with improved lung health. Consuming tomato products has been shown to reduce airway inflammation in people with asthma and improve lung function in people with COPD.
One study in people with asthma demonstrated that a diet rich in tomatoes was associated with a lower prevalence of poorly controlled asthma.
6. Vitamin D-rich foods
Vitamin D can boost the immune system and reduce airway inflammation. Low levels of vitamin D are associated with increased childhood asthma and vitamin D supplements have been shown to help reduce asthma attacks. Other studies suggest a possible correlation between reduced vitamin D levels and lung disease. Dietary sources of vitamin D include fortified milk, eggs, yogurt and salmon.
7. Green tea
Green tea is a good choice for lung health due to its high levels of antioxidants, which act like a natural antihistamine and slows down the release of histamines, reduces inflammation and protects the lungs from irritation.
8. Vitamin C foods
Research suggests that dietary vitamin C can provide protection against COPD, independent of smoking history. And other studies have suggested that vitamin C might have a protective effect against lung cancer. It’s recommended to get your daily dose of vitamin C from foods such as orange-coloured produce like oranges, papayas, apples and red bell peppers.
9. Protein-rich foods
Making sure that you’re getting ample protein is key to maintaining good lung health. Most adults tend to get just a little protein at breakfast, such as from cereal, toast, oatmeal, or a bagel, a bit more from lunch, and a big dose of protein at dinner. That means most of our protein intake is skewed to later in the day.
To help our bodies incorporate and use protein better, we should spread it out evenly throughout the day. For ample protein at each meal, try selecting sources such as eggs, Greek yogurt, a protein shake, healthy plant-based proteins like nuts and legumes, and lean meats like poultry, which has been linked to a 10 percent reduction in the risk of developing lung cancer.
10. Leafy greens
To support overall lung health and protect the lungs from inflammation and infection, leafy green vegetables, like spinach and kale, are anti-inflammatory powerhouses. These foods contain chlorophyll, which gives them their green colour and helps support blood flow to the lungs.

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