Nutrition experts suggest top 7 lung-cleansing food to protect yourself from pollution and smog

Nutrition experts suggest top 7 lung-cleansing food to protect yourself from pollution and smog ByIshika Narang Published on: Dec 08, 2025 11:13 am IST Share Via Copy Link Poor air quality can lead to respiratory issues. Experts recommend few nutrient-rich foods that may help your lungs combat the harmful effects of air pollution. Pollution can hit some people harder. If persistent cough or other respiratory symptoms trouble you year after year due to poor Air Quality India (AQI), a proper diet with lung-cleansing foods may offer additional protection. Experts suggest top lung cleansing food to help your lungs from getting affected from smog(Freepik) According to PubMed Central, exposure to atmospheric toxins increases the risk of respiratory disorders such as bronchitis and asthma. How do the fine particles or high AQI affect the lungs? Fine particulate matter, such as PM2.5, penetrates deep into the small airways of the lungs. This can trigger inflammation, irritate lung tissue, and contribute to long-term lung disease, says the National Library of Medicine. Lung-cleansing foods for protectionDuring smog season, your lungs are constantly exposed to harmful pollutants, which can trigger coughing, breathlessness, throat irritation, and worsen asthma. Bharathi Kumar, a nutritionist at Fortis Hospital, tells Health Shots: “While food cannot ‘clean’ the lungs in a medical sense, certain nutrient-rich foods help reduce inflammation, strengthen the respiratory system, and support your body’s natural detoxification processes. Including these foods daily can make your lungs more resilient against pollution.” 1. TurmericThis particular spice is rich in curcumin. Beyond its anti-inflammatory and antioxidant effects, it protects lung tissues from oxidative stress caused by pollution, says the nutritionist. PubMed says curcumin could slow lung cancer progression related to chronic inflammation (for example, in COPD) by reducing inflammatory cell infiltration and growth, though human data is still limited. 2. GingerThis contains bioactive compounds like gingerols and shogaols. With the anti-inflammatory and antioxidant effects, the intake of ginger helps to reduce inflammation. The National Library of Medicine suggests, “Ginger can treat acute airway smooth muscle contraction and lung inflammation.” Dr Archana Batra, a dietician and a certified diabetes educator, states: “Use of ginger may reduce coughing.” 3. TulsiAlso known as Holy Basil, Tulsi has antimicrobial and immune-boosting properties. This supports the lungs in clearing pollutants and soothes the respiratory tract. It is recommended that Tulsi is avoided by people on blood thinners, those with diabetes, or those with low thyroxine levels. 4. JaggeryJaggery acts as a natural cleanser, which expels dust, smoke, and micro-particles from the respiratory tract, says Dr Batra. A word of caution: people with diabetes, obesity, or high blood sugar should a Read More