Can your diet help with Asthma and Seasonal Allergies?
Since childhood, my asthma and seasonal allergies symptoms have come crashing down on me like clockwork every SINGLE spring and fall! Allergy meds and even allergy shots helped and still do. However, it wasn’t until I got serious about practicing what I preached as a dietitian, that I saw a dramatic improvement in my asthma and allergies symptoms.
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Whenever these allergy and asthma symptoms came calling, I would developed so much mucus that I couldn’t do anything but lie in my bed, cough, and throw up mucus. It would last 2 weeks, go away, and then come back again. It was hard for me to function!
My allergies have always been severe for as long as I can remember, but one particular fall, it was unbearable, and just wouldn’t go away. This is when I realized that I needed to get it together and practice what I preached! Perhaps something I was eating was causing my mucus issues (and other issues that I talk about here). I knew a growing body of evidence indicates that certain foods could affect your mood, inflammation, immunity, mucus and even asthma and allergies, so I decided to be more intentional about what I was eating.
The Changes Were Mind-blowing
The following fall and spring for the first time…EVER…. I didn’t get the excessive mucus and cough….AT ALL!!!!
My hope, based on science, is that these foods along with their prescribed asthma and allergy meds, can help others as well.
Knowing how much food and nutrition has changed my life is what drove me to not only write posts like this one, but also to write the book, The Nourishing Meal Builder.
Lacy Ngo and Mindfulness in Faith and Food, LLC
Lacy Ngo, MS, RDN is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. Mindfulness in Faith and Food, LLC focuses on how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition.
Several branches fall under the company’s umbrella. One is Mindful Vending, which is one of the few dietitian owned and operated vending companies in the nation! Ngo is one of the top experts in faith-based mindfulness and nutrition and the author of several books including, Mindfulness in Faith and Freezer Meals, The Nourishing Meal Builder, and Faith, Mindfulness, & Nutrition. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
This site contains affiliate links (See full disclosure here.)
So without further udo, below is a list of nutrients and foods that, based on research, may help with asthma and seasonal allergy symptoms:
The Mediterranean Diet: Antioxidants, Fiber, & Omega-3
Research has found that people who follow the Mediterranean diet are significantly less likely to have hay fever. The Mediterranean diet may also decrease the frequency and severity of asthma symptoms and allergic respiratory disease (79) . The Mediterranean diet is considered an anti-inflammatory diet and is high in fruits, vegetables, whole grains, legumes, nuts, seeds, and Omega-3-rich fish such as salmon and tuna. Fiber and antioxidants are found in many of these foods, and both low fiber and low antioxidant diets have been associated with severe asthma (80). According to some research, antioxidants may even reduce the risk of developing asthma (12, 13) Several studies suggest that eating less fruit and vegetables and more processed foods increases asthma and allergy symptoms. People who eat foods high in vitamin C, vitamin E, beta-carotene, flavonoids, magnesium, selenium, and omega-3 have lower rates of asthma and asthmatic symptoms. Moreover, research has found that children who grew up eating a Mediterranean-style diet were less likely to develop asthma-like symptoms.
Fruit and vegetables, alone, especially raw vegetables, citrus fruits, and apples have been shown to have a positive effect on asthma. Long term fruit consumption was associated with reduced asthma symptoms (80). These foods are great sources of antioxidants and fiber.
Watch out for that Western Diet
In contrast to the Mediterranean diet, fast food and the western diet seem to have a negative effect, increasing asthma risk and the frequency and severity of asthma symptoms (80) . Fast food, which tends to be ultra-processed, is associated with breathlessness. High fat and low fiber diets are associated with increased airway inflammation as well. Intakes of high sugar desserts seem to worsen symptoms too.
The western diet, also sometimes called the Standard American Diet, tends to be high in all of these foods that can exacerbate asthma. The Western diet often consist of ultra-processed foods, refined grains, processed and red meats, fried foods, desserts, and sugar. The western diet is usually low in fruit and vegetables.
The Western Diet: Omega-6, Trans fats, Ultra-processed Foods, & Sugar
Research shows that omega-6 and trans-fat may exasperate asthma. These fats are often found in ultra-processed foods and margarines. Studies have shown that one single high-fat meal has a negative impact on post-bronchodilators in adults with asthma (80). Fast food, which again tends to be ultra-processed, low in fiber, and antioxidants is associated with breathlessness. Frequent consumption of sugary drinks also seems to increase the risk of asthma. Cured meats may worsen asthma symptoms as well (80).
A Note on Obesity & Asthma
I like to focus more on what foods we are eating than someone’s weight. After all, health comes in different sizes, but since I am discussing what the research says, I thought I should touch on what the research says about obesity and asthma. Obesity has been shown to increase the severity of asthma. In fact, studies have shown weight loss in obese individuals significantly improved asthma controls. This could be due to specific lifestyle changes like exercise and overall diet since exercise and a diet within a healthier calorie range has been shown to increase lung function and better control asthma (80) .
Omega-3, Asthma, & Seasonal Allergies
This one appears to be a biggie when it comes to asthma! You see, asthma is an inflammatory disease, so it stands to reason that an anti-inflammatory nutrient like Omega-3 would be beneficial to asthma and seasonal allergy sufferers. According to most research, omega-3 appears to be important for not only the prevention, but also the treatment of allergy-related diseases (5, 6 , 7). In fact, high Omega-3 levels are associated with better asthma control and may help decrease the narrowing of airways that occurs with asthma and some seasonal allergies (5, 79) . A German study found that the more EPA Omega-3 people had in their blood stream, the less likely they were to have an allergic sensitivity. Other research shows that Omega-3 helps decrease the narrowing of airways that occurs with asthma and some seasonal allergies. In another study, researchers saw a 10% reduction in the prevalence of a cough found in atopic children who were given Omega-3 (80).
Specific Antioxidants
Flavonoids, Especially Quercetin
Flavonoids are powerful antioxidants that may decrease the prevalence and severity of asthma and allergies. Moreover, flavonoids may help improve lung function and breathing. Quercetin is a flavonoid that seems particularly beneficial. Quercetin may act as a natural antihistamine according to research. This antioxidant reduces inflammation and may help not only with asthma, but also with the prevention sinus problems, which are associated with seasonal allergies (79).
Quercetin is an antioxidant found in onions, capers, apples, tea, grapes, citrus fruits, cherries, berries, and broccoli. One Finish study looked at 10,000 men and found that quercetin-rich apple and orange consumption was inversely linked with asthma. Another study looked at 13,000 adults and found that apples and pears are positively associated with lung function (1). Apples actually have a stronger inverse link to asthma than total fruit and vegetable consumption! Apples have the flavonoids quercetin, hesperidin, and naringin. These flavonoids may be particularly beneficial in regards to asthma.
Vitamin E
Vitamin E contains tocopherols, which may decrease the risk of asthma symptoms like wheezing and coughing. Some research even suggests that Vitamin E reduces the risk of asthma while other research shows no effect in reducing the risk. When researchers look at 3,597 women, they found that vitamin E decreased the risk of developing chronic lung disease by 10%.
Vitamin A
A 2018 study found that children with asthma generally had lower levels of vitamin A in their blood stream. Moreover, in children who already had existing asthma, higher levels of vitamin A was associated with better lung function (4 ).
Vitamin C
Vitamin C may help improve lung function and protect against bronchitis and sinusitis according to a few preliminary studies. In one cross-over trial, researchers saw small improvements in asthma control from vitamin C supplementation (80). Moreover, vitamin C seems to help increase lung function in adults and children with asthma.
Vitamin D
Low vitamin D levels have been linked to increased risk for asthma attacks in children. Research also shows adult asthma may benefit from vitamin D supplements (3) . Some studies show that people with low blood vitamin D seem to need to use their inhaler more. In fact, according to research, vitamin D supplements reduce the severity of asthma attacks by about 31-36% in people with asthma. Vitamin D also significantly reduced the requirement for steroids and emergency room visits. (80).
According to research, people with low Vitamin D levels are more susceptible to respiratory infections like colds and flus so perhaps vitamin D helps prevent asthma attacks triggered by a cold or flu as well.
Magnesium
One study showed that animals deficient in magnesium, had increased histamine in the blood when exposed to allergens compared to animals who had adequate histamine. In humans, low magnesium intakes are associated with lower lung function as well (2).
Lycopene
Lycopene is a carotenoid found in red fruits and vegetables like tomatoes, watermelon, pink grapefruit, and red oranges. Tomato juice, tomato paste, and ketchup are especially good sources of lycopene. The process of heating raw tomatoes to make these products actually changes lycopene, making lycopene easier for the body to use. Lycopene appears to reduce asthma symptoms and improve pulmonary function (79). In mice studies, Lycopene reduced allergic inflammation in the lungs and had a protective effect against asthma (11). Lycopene may be particularly helpful in people with asthma after they exercise.
Beta Glucan
Some research shows that taking Beta-glucans daily for 4 weeks reduces symptoms of hay fever. Mushrooms and Nutritional Yeast contain beta glucans. Mushrooms are also great source of the immune supportive nutrient, Vitamin D. Nutritional Yeast has many other benefits as well. Nutritional Yeast is a complete protein and a good source of vitamin B12; therefore, this it is particularly beneficial to vegetarians.
Bromelain
Bromelain, found in pineapple, may help with allergies and asthma. A systemic review indicates bromelain is helpful in relieving symptoms of acute nasal and sinus inflammation found in asthma, allergies, and the common cold (64 ) . This research is very preliminary, but pineapples are generally healthy, rich in antioxidants, and delicious, so eating pineapples is certainly a good idea in my book.
Turmeric
Some preliminary studies show that taking curcumin, which is found in Turmeric, may reduce hay fever symptoms such as sneezing, itching, runny nose, and congestions. One mice study showed that treating mice with turmeric reduced their allergic responses to allergens.
Horseradish
If you have ever eaten horseradish dip, you know it can give you a sensation of “clearing your sinuses,” but can horseradish do more than give you that burning/clearing sensation in your nose? Preliminary research says maybe. According to research, horseradish helps break up congestion, thins mucus, and clears excess phlegm. One large cohort study found that horseradish was as effective as antibiotics at treating acute sinusitis and bronchitis (111). Bronchitis is defined as inflammation of bronchi in the lungs that can cause coughing, wheezing, shortness of breath, and fever. Acute bronchitis usually lasts around three weeks, while chronic bronchitis is defined as a wet cough that lasts for 3 months per year for at least 2 years. Viral infections cause ninety percent of acute bronchitis. Bacterial infections cause a small number of acute bronchitis. Horseradish appears to have both antiviral and antibacterial properties. Similar to bronchitis, Sinusitis is defined as inflammation; however, sinusitis is the inflammation of nasal cavities. Colds or allergies can trigger Sinusitis.
Ginger
A small amount of evidence suggests that ginger may help with a cough and respiratory infection. Three studies showed that ginger may help with asthma as well by relaxing the airways (81). According to one study, ginger, which is anti-inflammatory, may help with a dry asthmatic cough by relaxing the membranes in the airways (15) .
Gut Health, Asthma, & Seasonal Allergies
Probiotics may help prevent seasonal allergies and protect us from asthma triggers by improving the protectiveness of the gut according to research. A 2013 study found that healthy gut bacteria (ie. Probiotics) can fight off seasonal allergies. Moreover, a systemic review showed that probiotics improved allergic rhinitis. In a mice study, specifically the probiotic Bifdobacterium longum reduced the amount of mucus in the lungs, decreased inflammatory markers, and reduced airway hyperactivity. Although some evidence shows promise, other research was conflicting. In a 2010 systemic review, researchers found that probiotics may have a role in the treatment of asthma, but did not appear to have a role in preventing someone from developing asthma in the first place (9). Other evidence suggest that Lactobacillis can reduce the sensitivity to allergens like pollen (62).
The Take Home Message
So what is the take home message when it comes to nutrition, asthma, and seasonal allergies?
- The big thing when it comes to nutrition, asthma, & seasonal allergies is to follow the anti-inflammatory, antioxidant, omega-3, and fiber-rich Mediterranean diet. You can get these nutrients from a variety of vegetables, fruits, salmon, tuna, whole grins, legumes, nuts, and seeds.
- Fruits that may be particularly beneficial include apples, pineapples, and red fruits like pink grapefruit and tomatoes and even tomato-based products and sauces.
- Mushrooms and Nutritional Yeast are nutritious and may be beneficial when it comes to asthma and allergies as well.
- Herbs and spices are both nutritious and flavorful so add a variety of herbs and spices like ginger, turmeric, and horseradish to your favorite dishes.
- Include probiotic-rich foods like yogurt, fermented pickles and sauerkraut, kimchi, miso, kefir, or kombucha into your weekly diet. Include prebiotic fiber in your diet as well to improve gut health.
- Limit ultra-processed foods and cured meats as well as foods high in omega-6, trans fats, and sugar.
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