7 Foods for Lung Health During Wildfire Pollution

Here in Los Angeles, wildfire pollution is top of mind for everyone this week, and sharing recipes and foods for lung health during wildfire pollution feels like the most meaningful way I can help.

As someone with extremely sensitive lungs, I feel this deeply—both physically and emotionally. Growing up, I spent far too much time in emergency rooms for breathing treatments, triggered by things like secondhand smoke, pet dander, or even a dusty house. Those experiences shaped how I approach respiratory health today.

*Baldwin Hills stairs a few weeks before LA fires 2025*

Now, as I sit in my home office surrounded by humming air purifiers, I’m reminded of the importance of being proactive. Outside, the sky is deceptively blue, the sun warm and inviting—classic Southern California. But take a deep breath, and you’ll catch the stale carbon stench of ash left behind by last week’s wildfires.

It doesn’t take a rocket scientist—or even a high-tech air purifier monitor—to tell you the air quality is far from ideal. Sure, some AQI monitors might show a reasonable 20 or 30, but those readings often miss large ash particles that settle invisibly in the air. These particles are sneaking into our lungs every time we step outside. For those of us looking to breathe a little easier, certain foods to support lung health during wildfire pollution can support relief.

Before diving into tips, I want to make one thing clear: I’m not a fan of junk science or unproven old wives’ tales. I believe in evidence-based approaches to health and am cautious about the information I share.

That said, when it comes to lung health and the effects of wildfire pollution, there’s still a lot science hasn’t fully explored—especially regarding specific foods. This is where personal experience comes into play. As someone with sensitive lungs, I’ve lived through countless flare-ups, ER visits, and trial-and-error experiments to figure out what helps me feel better.

This list isn’t about offering a cure or replacing medical care. Instead, it’s a collection of foods and habits that have genuinely made a difference for me. My hope is that they might help you, too.

While there isn’t a magic snack to clear your lungs, I’ve learned that small changes in diet and daily habits can make a meaningful difference. So, I’m sharing some personal insights and tips—not as a prescription, but as tools that have helped me and might help you, too.

Is It the Placebo Effect?

Let me just say this: maybe some of my experiences with these foods are the placebo effect—I’ll never really know. I mean, I’m not a food scientist, and I can’t exactly run a clinical trial on myself. But honestly, if the placebo effect is making me feel better, I’ll take it. The good news is, there’s actual science to back up many of these foods, so it’s not just me shouting random health tips into the void. I’m just here to share what’s worked for me and hopefully help you guys out in the process—no fake news, just real talk....

7 Foods to Support Lung Health

1. Ginger

Ginger is my go-to when I’m feeling off. Its anti-inflammatory properties and intense zing always seem to wake up my lungs and clear the fog. Whether it’s a ginger shot from a juice bar or fresh ginger tea, it consistently helps me breathe better. I’ll never forget landing in London once, struggling to catch my breath, and grabbing a ginger shot from Joe & the Juice. It wasn’t a cure, but it made me feel alive again.

Why it works: Studies suggest that ginger’s active compounds, like gingerol, may help reduce inflammation in the respiratory system.

ginger green juice RECIPE

ginger tea RECIPE

super sinus ginger juice RECIPE

2. Apples

I’ve heard from several people that apples, especially tart ones like Granny Smith, can support lung health - and even help when asthma flares up. Maybe it’s the high levels of antioxidants and vitamin C? Or that crunchy texture and chewing motion? The tart skin and fiber? Again guys, I am not a food scientist here... BUT I've felt some relief from a good tart apple. And I keep apples around for snacking during high-pollution days.

Why it works: Apples are rich in quercetin, a flavonoid that may help reduce inflammation and improve lung function.

3. Grapes

This one might sound a little out there, but hear me out: grapes remind me of tiny lungs. Those clusters of juicy pockets just look like alveoli (the small air sacs in our lungs). Maybe it’s an old wives’ tale, but I find grapes soothing and hydrating when my lungs feel irritated.

Why it works: Grapes are full of antioxidants, like resveratrol, which may help protect lung tissue from oxidative stress caused by pollution.

4. Spicy Broths and Soups - with garlic and black pepper!

Nothing gets things moving—phlegm included—like a spicy soup. The heat opens up your sinuses and gets your respiratory system working. My go-to is a spicy miso broth with a splash of sriracha, but any warm, spicy liquid can do the trick.

Why it works: Spicy foods contain capsaicin, which can act as a natural decongestant and promote better airflow.

garlic bean soup - add lotsa garlic, raw/fresh

HOT TIP: Add fresh lemon juice to your brothy soups! It gives an amazing flavor and adds zing and vitamin C

5. Citrus Fruits

Oranges, grapefruits, lemons, and kiwis are staples in my fridge. Their tanginess wakes up my taste buds and seems to perk up my entire system. High in vitamin C, they support the immune system and might even help combat inflammation caused by pollution.

Why it works: Vitamin C is a powerful antioxidant that helps neutralize free radicals, reducing inflammation in the lungs.

6. Rooibos Tea

When my lungs are feeling heavy, I turn to rooibos tea. This naturally caffeine-free tea is full of antioxidants and has a mild, earthy flavor that’s soothing to sip on throughout the day.

Why it works: Rooibos contains compounds that may help reduce inflammation and support respiratory health.

8 'not coffee lattes' - like rooibos

7. Pineapple

Pineapple contains bromelain, an enzyme that can help break down mucus and reduce congestion. It’s also refreshing and hydrating, which is a bonus when you’re feeling under the weather.

Why it works: Bromelain has been studied for its ability to reduce inflammation and mucus in the airways, making it a natural choice for lung support.

pink pineapple lemonade

Bonus Tips for Lung Care

Aside from food, there are a few other tricks I rely on when the air is less than ideal:

Air Purifiers

• Air Purifiers: My house is practically powered by air purifiers. I recommend brands like Mila (stylish and effective), IQAir (gold standard for respiratory care), and Austin Air (medical-grade HEPA filters). Each offers something unique, but they all help create a cleaner, safer environment indoors.

Mila: A consumer-friendly, stylish, and effective air purifier suitable for moderate-sized rooms.
IQAir: Considered the gold standard by many respiratory doctors, offering advanced filtration systems.
Austin Air: Provides clinically proven air purifiers with medical-grade HEPA filters, trusted by various health institutions.

Masks

• Masks: Yes, they’re inconvenient, but wearing an N95 or KN95 mask outdoors during high-pollution days can make a world of difference.

Other

• Steam Showers: A classic remedy. Turn your shower on hot, drape a washcloth over your face, and alternate between hot and cold water to get your system moving.

• Over-the-Counter Help: Mucinex has been my saving grace when congestion hits hard.

A Final Note

If you’re feeling the effects of pollution—whether it’s from wildfires or anything else—know that you’re not alone. As someone with sensitive lungs, I deeply empathize with the fear and frustration that come with struggling to breathe. Take care of yourself, lean on tools like air purifiers and masks, and don’t hesitate to reach for an inhaler if you need it.

Lastly, if you’re a smoker, consider quitting. I grew up with a smoker in the house, and it did a number on my lungs. It’s not easy, but your future self—and your lungs—will thank you.

Stay safe, stay inside, and eat well. And if you have a go-to lung-friendly food or remedy, I’d love to hear about it in the comments!

Supporting Research & Resources

Disclaimer: This article is based on personal experience and is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider for guidance.