Pulmonologist reveals 5 food items that help in reversing damage caused by smoking: Apples, broccoli, green tea and more

Published on: Sep 20, 2025, 06:59:14 IST

By Eshana Saha

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Certain food items containing particular nutrients improve lung health and help in repairing smoker's lung. (Unsplash)

Once you quit smoking, your lungs instantly start repairing themselves. Pulmonologist Dr Sonia Goel has shared 5 foods that can speed up the recovery process.

Smoking leaves behind lasting damage on the lungs, but the good news is that this damage isn’t always permanent. While no food can act as a “magic eraser” to undo years of smoking, certain nutrients are known to support lung health, reduce inflammation, and speed up the body’s natural healing process. With the right diet and lifestyle changes, it is possible to help your lungs repair and regain strength after quitting smoking.

Also Read | Passive smoking can increase lung cancer risk? Pulmonologist lists 5 ways it can harm your lungs

Dr. Sonia Goel, a pulmonologist specialising in asthma, tuberculosis, sleep apnea, and COPD, has highlighted five foods that may help reverse the damage caused by smoker’s lung. In an Instagram video posted on September 10, she emphasised that quitting smoking is the crucial first step, but incorporating certain foods into your diet can accelerate the recovery process. She added that once you quit, a combination of proper nutrition and regular exercise can support your lungs in healing and regaining strength.

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A post shared by Dr.Sonia Goel | Pulmonologist 🫁 (@dr.soniagoel)

Cruciferous vegetables

According to Dr Goel, cruciferous vegetables like broccoli, cauliflower and cabbage contain sulforaphane, which is a compound that stimulates detox enzymes in your lungs. This helps clear out the carcinogens from smoke.

Beetroot and pomegranate

Dr Goel mentions that these are loaded with nitrates, which improves oxygen delivery to the lungs. This can help in reversing some of the oxygen shortage that smokers experience.

Green tea

Green tea is packed with catechins that not only support lung health but is also good for the brain and helps with weight loss. Dr Goel states that the catechins in green tea and “natural antioxidants that fight lung inflammation and lower risk of COPD (Chronic Obstructive Pulmonary Disease) and lung cancer.”

Apples and citrus fruits

Quercetin found in apples and vitamin C from citrus fruits are good for repairing lungs. According to Dr Goel, these compounds “protect lungs from oxidative stress and improve lung function scores in ex-smokers.”

Also Read | Cardiologist says smoking for years does not mean quitting won’t help: 1 year after quitting heart attack risk drops 50%

Turmeric

Turmeric is packed with curcumin - the bright yellow compound that gives the spice its golden hue - renowned for its powerful health benefits, including anti-inflammatory and antioxidant properties. The pulmonologist states, “This golden spice reduces chronic inflammation in airways and helps the lungs repair damaged tissue.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

ABOUT THE AUTHOR
Eshana Saha
Eshana Saha is a fresh face in lifestyle and cultural journalism, bringing a refined, multidisciplinary perspective to the intersection of entertainment, fashion and holistic wellbeing. With less than a year of professional experience, she has quickly adapted to high-pressure editorial environments and currently works full-time with HT Media. Prior to this, she interned for nearly six months with Hindustan Times’ entertainment and lifestyle vertical, where she gained hands-on experience in digital reporting, trend analysis and editorial storytelling. Based in New Delhi, Eshana specialises in comprehensive coverage of major cultural moments — from international film press tours to the curated aesthetics of global fashion showcases, award shows and music-centred events. She holds a Bachelor’s degree in English from St Xavier’s University, Kolkata, and a Master’s degree in English from the University of Delhi, equipping her with a strong academic foundation and a keen ability to deconstruct complex cultural trends into clear, high-impact narratives. Beyond the red carpet, Eshana has developed a growing focus on health and wellbeing reporting. She bridges the gap between celebrity-driven trends and practical, evidence-informed lifestyle advice, ensuring her work remains both aspirational and grounded in editorial rigour. She has extensively covered the health implications of Delhi’s air pollution crisis, while also playing a key role in amplifying expert-led insights on women’s health and mental wellbeing, helping translate complex medical perspectives into informed, impactful public awareness. An artist at heart, she explores multiple creative forms — from visual arts and music to culinary experiments — and brings a creative’s eye for nuance, texture and detail to every story. Whether analysing runway dynamics or examining emerging wellness movements, she remains committed to accuracy and the highest standards of contemporary journalistic ethics.Read More

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