8 Best Foods for Asthma, According to Research
Lung & RespiratoryAsthma
Explore This Topic

8 of the Best Foods for Asthma

Research suggests that an overall healthy, balanced diet can help your asthma. These foods are part of that diet.
By
Updated on September 8, 2025
by
Spinach, Beans, Salmon
Spinach, beans, and salmon are among the foods that may help quell the inflammation linked to asthma.

Dietary changes alone cannot cure or reverse asthma, but some modifications to your diet may reduce or control your symptoms.

“Diets rich in fruits and vegetables, as well as monounsaturated and polyunsaturated fats (particularly omega-3 eicosapentaenoic acid [EPA]), and lower in added sugars and processed and red meats tend to be better for asthma management,” says Kelly Jones, RD, the owner of Kelly Jones Nutrition in Newtown, Pennsylvania.

The Mediterranean diet, based on eating plenty of healthy fats like olive oil, fish, whole grains, and fruit, fits the bill, she says. And there is some preliminary evidence to suggest that long term, this diet may indeed be linked to lower rates of asthma.

It’s worth noting that certain foods may also worsen your symptoms. And when talking about diet and asthma, being overweight or obese should be part of the conversation, says Elizabeth Secord, MD, a pediatrician with a specialty in allergy and immunology in Detroit. There’s a strong association between obesity and the development of asthma along with worsening symptoms.

 Weight loss has been shown to reduce the impact of obesity on asthma and improve patient outcomes in several ways, including modulating airway inflammation, reducing oxidative stress, and improving lung function.

 Foods that can help you manage your weight could be beneficial.

And remember, while dietary changes can help you control asthma symptoms and may lessen the severity of symptoms you have, no diet should substitute for medications or other treatment your doctor has prescribed to help manage your asthma. So what should you eat? Read on for eight specific foods to include in an asthma-friendly diet.

1

Apples and Oranges

Apples and Oranges
If you’re looking to alleviate asthma symptoms, start by adding more fruit to your diet, says Holly Prehn, RD, a certified nutrition support clinician at the University of Colorado Hospital in Denver. Fruit is a good source of beta-carotene and vitamins C and E, which can reduce inflammation and swelling in the lungs, according to Mayo Clinic.

Research has suggested that high consumption of fruits and vegetables, particularly apples and oranges, is associated with a reduced risk of developing asthma. In some studies, high consumption was defined as once a day or half a cup or less of fruits or vegetables per day. Studies have also found that fruit and vegetable intake has protective effects on asthma symptoms.

2

Salmon

Salmon

When it comes to asthma, not all fat is created equal. Jones says monounsaturated fats and polyunsaturated fats, especially omega-3 fatty acids, can be helpful.

Research has found positive outcomes associated with omega-3 intake both in terms of preventive measures and disease control.

 One study showed that omega-3 intake decreased asthma risk in a dose-dependent manner.

 Other studies suggest that the combination of omega-3 supplementation and diets rich in omega-3s may improve airway inflammation, lower asthma risk, and reduce the use of asthma medication.

Fatty fish like salmon are chock-full of good-for-you omega-3 fatty acids. “Fatty fish does have an anti-inflammatory role because of the omega-3 EPA content,” Jones says. EPA, one type of omega-3, may have an edge over the alpha-linolenic acid (ALA), another type of omega-3 found in some plant-based sources, such as walnuts, chia seeds, and flax seeds.

 The body must convert ALA into EPA and often does not do so efficiently, she says.
Plus, salmon is one of the best sources of vitamin D, with 71 percent of your daily value in a 3-ounce serving.

 Maintaining vitamin D levels may help with asthma symptoms.

5 Foods That May Trigger Asthma Flares

Explore how your diet can impact asthma symptoms.
5 Foods That May Trigger Asthma Flares

Next up video playing in 10 seconds

3

Beans

Beans
A healthy gut microbiome could go a long way in reducing asthma and other autoimmune disorders. There is evidence that high-fiber foods promote the growth of healthy gut bacteria associated with lower risk of inflammatory disorders, including asthma, according to research.

One word of caution: People with asthma should consume beans in moderation, as eating too many can increase the risk of gas and bloating, which can make the condition worse.

4

Ginger

Ginger
Ginger can do more than quell an upset stomach — it’s being studied to see if it helps people with asthma. That’s because certain components in ginger might help relax the airways, according to research.

Karen Smith, RD, CDCES, a registered dietitian and diabetes expert with the Physicians Committee in Washington, DC, recommends adding some fresh gingerroot to a vegetable stir-fry served over wild rice. This way, you’ll get the benefits of ginger and the nutrients and fiber from rice, she says.

5

Turmeric

Tumeric
Famous for its bright yellow hue, turmeric is a staple of Indian cuisine and has been widely used in traditional Chinese and East Asian medicine traditions for respiratory and other disorders, according to the National Center for Complementary and Integrative Health (NCCIH).

 Turmeric is a plant in the ginger family.
One study of children and adolescents with persistent asthma found that those who received a powdered supplement of curcumin (the active ingredient in turmeric) for six months had less frequent nighttime awakenings, less frequent use of short-acting asthma medications, and better disease control after three and six months than those who took a placebo.

 More research is needed, though, to determine the potential health benefits of turmeric in relation to asthma.
6

Spinach

Spinach
Leafy greens like spinach are packed with vitamins and minerals, but they also contain folate (a B vitamin).

 Folate could be especially important for people with asthma. The results of a study of over 2,300 American adults with asthma found that serum folate levels were inversely associated with blood eosinophil counts — eosinophils are a type of white blood cells which can cause inflammation of the airways in people with asthma. Researchers suggest that serum folate might affect the control, development, and treatment of asthma.

7

Pomegranates

Pomegranates
These seedy fruits aren’t easy to open, but the effort will pay off: Pomegranates offer a healthy dose of antioxidants that may reduce inflammation in the lungs. According to a review of research, intake of flavonoids — a kind of antioxidant found in pomegranate — was linked to a reduction in airway inflammation, and a diet rich in flavonoids may help reduce inflammation and oxidative stress.

Jones says it’s smart to fill your diet with antioxidant-rich foods, like pomegranates. Another study found that pomegranate extract may improve lung function in those with mild to moderate allergic asthma.

8

Tomato Juice

Tomato Juice
Tomatoes are rich in antioxidants and low in calories — which makes them a worthy addition to your anti-asthma diet. But there’s more: Tomato juice contains vitamin A, potassium, vitamin C, folate, alpha-tocopherol, and the antioxidant lycopene. An eight-week randomized trial showed that tomato juice with mixed fruit juice consumption along with usual asthma care had beneficial effects on asthma symptom control in children ages 4 to 15.

 Lycopene, in particular, may have an anti-inflammatory effect beneficial to people with asthma.

The Takeaway

  • There is no cure for asthma, but a healthy, balanced diet may help manage symptoms and prevent flare-ups.
  • The Mediterranean diet, rich in fruits, vegetables, and healthy fats, aligns well with an asthma-friendly approach and may offer additional benefits.
  • Overweight and obesity is a known risk factor for asthma, and maintaining a healthy weight through a thoughtful diet can potentially improve lung function and reduce airway inflammation.
  • While diet changes can support asthma management, they should not replace prescribed medications; consult your healthcare provider for a comprehensive treatment plan tailored to your needs.

Additional reporting by Moira Lawler.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Vassilopoulou E et al. Mediterranean-Type Diets as a Protective Factor for Asthma and Atopy. Nutrients. April 27, 2022.
  2. Obesity. Asthma and Allergy Foundation of America. June 2019.
  3. Foer D et al. Weight Loss Interventions for Adults With Obesity-Related Asthma. Journal of Allergy and Clinical Immunology in Practice. April 2024.
  4. Asthma Diet: Does What You Eat Make a Difference? Mayo Clinic. December 7, 2023.
  5. Alwarith J et al. The Role of Nutrition in Asthma Prevention and Treatment. Nutrition Reviews. November 2020.
  6. Hosseini B et al. The Effects of Increasing Fruit and Vegetable Intake in Children with Asthma on the Modulation of Innate Immune Responses. Nutrients. July 27, 2022.
  7. Tian Y et al. The Potential Role of N-3 Fatty Acids and Their Lipid Mediators on Asthmatic Airway Inflammation. Frontiers in Immunology. December 10, 2024.
  8. Zhang X et al. The Association Between N-3 Polyunsaturated Fatty Acid Intakes and Asthma in US Children and Adolescents: A Cross-Sectional Study From NHANES. Pediatric Allergy and Immunology. September 2023.
  9. Gammone MA et al. Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients. December 27, 2018.
  10. Vitamin D. National Institutes of Health Office of Dietary Supplements. June 27, 2025.
  11. Asthma and Breathing Problems. American College of Allergy, Asthma and Immunology.
  12. Zhang P. The Role of Diet and Nutrition in Allergic Diseases. Nutrients. August 22, 2023.
  13. Asthma and Nutrition: How Food Affects Your Lungs. American Lung Association. July 10, 2018.
  14. Zhang S et al. Pharmacokinetics of Gingerols, Shogaols, and Their Metabolites in Asthma Patients. Journal of Agriculture and Food Chemistry. August 10, 2022.
  15. Turmeric. National Center for Complementary and Integrative Health. April 2025.
  16. Manarin G et al. Curcuma longa L. Ameliorates Asthma Control in Children and Adolescents: A Randomized, Double-Blind, Controlled Trial. Journal of Ethnopharmacology. June 28, 2019.
  17. Folate. National Institutes of Health Office of Dietary Supplements. November 30, 2022.
  18. Wen J et al. Association Between Serum Folate Levels and Blood Eosinophil Counts in American Adults With Asthma: Results From NHANES 2011–2018. Frontiers in Immunology. February 21, 2023.
  19. Kleniewska P et al. The Link Between Dysbiosis, Inflammation, Oxidative Stress, and Asthma—The Role of Probiotics, Prebiotics, and Antioxidants. Nutrients. December 24, 2024.
  20. Shateri Z et al. Pomegranate Extract Supplementation Improves Lung Function Parameters and Il-35 Expression in Participants With Mild and Moderate Persistent Allergic Asthma: A Randomized, Double-Blind, Placebo-Controlled Trial. Frontiers in Nutrition. October 18, 2022.
  21. Songnuy T et al. Effectiveness of an Antioxidant-Rich Diet on Childhood Asthma Outcomes: A Randomized Controlled Trial. BMC Nutrition. May 2, 2025.
  22. Karaköy Z et al. A New Target in Inflammatory Diseases: Lycopene. The Eurasian Journal of Medicine. December 2022.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
jon-stahlman-bio

Jon E. Stahlman, MD

Medical Reviewer
Castle Connolly Top Doctor

Jon E. Stahlman, MD, has been a practicing allergist for more than 25 years. He is currently the section chief of allergy and immunology at Children’s Healthcare of Atlanta's Scottish Rite campus and the senior physician at The Allergy & Asthma Center in Atlanta. He served as the president of the Georgia Allergy Society, has been named a Castle Connolly Top Doctor, and was listed as a Top Doctor by Atlanta magazine. His research interests include new therapies for asthma and allergic rhinitis as well as the use of computerized monitoring of lung function.

He received his bachelor's and medical degrees from Emory University. He completed his pediatric residency at Boston Children’s Hospital and his fellowship in allergy and clinical immunology at Harvard University’s Boston Children’s Hospital and Brigham and Women’s Hospital. After his training, Dr. Stahlman conducted two years of clinical research at Boston Children’s Hospital and was part of the faculty at Harvard Medical School, where he taught medical students and allergy and immunology fellows.

Stahlman is board-certified and recertified in allergy and clinical immunology. He served as a principal investigator on phase 2 through 4 studies that are responsible for most of the U.S. Food and Drug Administration–approved therapies for allergies and asthma available today.

Outside of the office, he centers his interests around his wife and three daughters, coaching soccer for many years, and his hobbies include cycling and triathlons.

See full bio

Madeline R. Vann, MPH, LPC

Author

Madeline Vann, MPH, LPC, is a freelance health and medical writer located in Williamsburg, Virginia. She has been writing for over 15 years and can present complicated health topics at any reading level. Her writing has appeared in HealthDay, the Huffington Post, Costco Connection, the New Orleans Times-Picayune, the Huntsville Times, and numerous academic publications.

She received her bachelor's degree from Trinity University, and has a master of public health degree from Tulane University. Her areas of interest include diet, fitness, chronic and infectious diseases, oral health, biotechnology, cancer, positive psychology, caregiving, end-of-life issues, and the intersection between environmental health and individual health.

Outside of writing, Vann is a licensed professional counselor and specializes in treating military and first responders coping with grief, loss, trauma, and addiction/recovery. She is a trauma specialist at the Farley Center, where she provides workshops on trauma, grief, and distress tolerance coping skills. She regularly practices yoga, loves to cook, and can’t decide between a Mediterranean style diet and an Asian-fusion approach.

See full bio
See Our Editorial PolicyMeet Our Health Expert Network