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

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)

By Ishika Narang

Ishika Narang is a Multimedia Writer at the Hindustan Times, with over three years of experience in digital journalism, specialising in health, lifestyle, beauty, and consumer-focused reporting. Her primary coverage areas include evidence-based health journalism, preventive care, wellness trends, and affiliate-driven consumer guides tailored for digital audiences. She began her professional journey in digital media, where she developed expertise in multimedia storytelling and platform-optimised editorial strategies. Over the years, she has worked with reputed organisations such as Park+, Jagran, and Wavel.ai, steadily building credibility in health and consumer journalism. Her work reflects a strong progression in editorial responsibility, combining research-backed reporting with audience-focused content formats. At Hindustan Times, she produces in-depth health and lifestyle features, expert-led explainers, and data-informed consumer stories. She also focuses extensively on affiliate articles, creating well-researched buying guides, product comparisons, and recommendation-based content that balances commercial intent with editorial integrity. Alongside writing, she conceptualises and manages social media storytelling, ensuring content is informative, engaging, and optimised for platform-specific consumption. Her subject expertise includes preventive healthcare, nutrition, supplements, women’s health, beauty trends, consumer awareness, and affiliate commerce content. She integrates expert consultations, peer-reviewed research, verified product analysis, and transparent sourcing. Her strengths lie in evidence-based storytelling, simplifying complex information, and producing reader-first affiliate content that prioritises trust and value. Ishika holds a Bachelor of Commerce (B.Com) in Marketing from Guru Gobind Indraprastha University, which enhances her understanding of consumer behaviour, digital commerce, and audience engagement, skills that complement her specialisation in consumer and affiliate journalism. She is committed to ethical reporting, transparent affiliate disclosures, rigorous fact-checking, and maintaining editorial credibility, ensuring every story upholds reader trust and journalistic standards.

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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 protection

During 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. Turmeric

This 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. Ginger

This 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. Tulsi

Jaggery 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 avoid or limit jaggery due to its high sugar content.

5. Citrus fruits

Vitamin c rich fruits like oranges, lemons, kiwis, and amla help in reducing oxidative damage from smog and strengthen immunity. Dr Batra says food items rich in this particular kind of vitamin help in fighting smog-triggered respiratory infections.

6. Fatty fish and omega-3 sources

These fight inflammation, says the dietician. Salmon, flaxseeds, walnuts, and chia seeds are some of its sources. It reduces inflammation and supports healthy lung function. Higher omega-3 fatty acid levels generally correlate with higher lung function, but evidence from randomized trials is limited and causal inference is lacking.

As per the National Center for Complementary and Integrative Health, the side effects of omega-3 supplements are usually mild. They include unpleasant taste, bad breath, bad-smelling sweat, headache, and gastrointestinal symptoms such as heartburn, nausea, and diarrhea.

7. Moringa and green tea

Both these improve blood circulation and support lung functioning with the help of its compounds like quercetin and chlorophyll. Drinking more than 8-10 cups daily is not generally advised due to the high caffeine content, which could lead to side effects like anxiety, irritability, and sleep issues.

How to eat these and at what time?

Morning (Empty Stomach / Early Morning)

• Warm water + turmeric + black pepper
• 1–2 tulsi leaves
• 1 tsp honey in warm water
• Amla juice or 1 whole amla
• Ginger tea or green tea

Why: Best time for absorption and clearing mucus accumulated overnight.

Breakfast

• Add flaxseeds or walnuts to oats/smoothies.
• Add citrus fruits like orange or sweet lime.
• Vegetable juice with carrot, beetroot & a piece of ginger.

Mid-Morning

• Pomegranate or another seasonal citrus fruit.

Lunch

• Add moringa leaves to dal, sabzi, or soups.
• Add garlic to sabzi, dal, or chutney.

Evening

• Ginger-tulsi tea to clear the throat and reduce irritation.
• Warm soups (veg/chicken/bone broth).

Night

• A small piece of jaggery after dinner to aid lung cleansing.
• Golden milk (turmeric + pepper + warm milk) if you tolerate dairy.

Lifestyle changes that matter

As food items alone cannot cure the lung problem or prevent it from getting damaged due to smog or pollution, lifestyle plays an equal role. As per the American Lung Association:

• Limit outdoor outings
• Keep windows and doors closed
• Use the right mask. As per the Journal of Exposure Science & Environmental Epidemiology emphasizes the use of N95 face masks to reduce PM2.5 penetration by up to 95% in real-world urban conditions.
• Indoor Air and Environmental Science and Technology suggest the use of air purifiers with HEPA filters reduces indoor PM2.5 by 50–80%.

(Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)