The diet in asthma places the greatest emphasis on increased consumption of vegetables and fruits. Officially, there is no specific diet for asthmatics, but there is a chapter in the 2022 Global Initiative Against Asthma (GINA) guidelines that describes non-pharmacological treatments for asthma, where an increased consumption of fruit and vegetables is suggested.
Contents:
- Diet in asthma - obesity
- Diet in asthma - wholesome protein
- Diet in asthma - carbohydrates
- Diet in asthma - vegetables and fruits as a source of antioxidants
- Diet in asthma - vitamin D
- Diet in asthma - intestinal microbiota
- Asthma diet - high-quality fats
- Asthma diet - what can you drink?
- Diet in asthma - allergies
- Diet in asthma - food additives
- Diet in asthma - what should you know?
- General recommendations for people with asthma
- Diet in asthma: sample menu
Diet in asthma is important, it is important to maintain a he althy body weight and eat plenty of vegetables and fruits (in a 4: 1 ratio). However, the diet in asthma is not enough. It is worth taking care of the appropriate dose of vitamin D, the deficiency of which may increase inflammatory processes. For this purpose, supplementation may be considered. Diet recommended in asthma? The Mediterranean diet will work very well, as it will not increase inflammation in the body. But let's start one by one.
Diet in asthma - obesity
Obesity is one of the most common diseases associated with asthma. Obese people have an increased risk of developing asthma and exacerbation of its symptoms, as excess body fat is a source of pro-inflammatory molecules that support inflammatory processes in the respiratory tract. Losing weight has been shown to improve control of asthma symptoms, reduce patient dependence on medications, and improve overall he alth. Even a 5-10% reduction in body weight can improve the quality of life of people with asthma.
Diet in asthma - wholesome protein
Wholesome protein is the basis of any well-balanced diet, including asthma. Asthma is an inflammatory disease in which, when the immune system is activated, the tissues in the airways become irritated and damaged. This requires fromthe body's continuous regeneration of tissues for which the necessary building element is wholesome protein.
The source of protein in the diet of people with asthma can be both animal products, e.g. fish, lean meats (chicken, turkey, veal), and plant-derived products, e.g. legumes (beans, lentils, peas, soybeans) . The ratio of vegetable to animal protein should be 1: 1.
Highly processed cured and smoked meats should be avoided and their consumption should be limited to 0.5 kg / week. Eggs and lean dairy products such as cottage cheese, yoghurt and kefir are also a good source of wholesome protein. Due to the high fat content, yellow cheese should be eaten sporadically.
Diet in asthma - carbohydrates
Carbohydrates should be the main source of energy in the diet of people with asthma. It is important that the carbohydrates are of good quality, therefore the recommended sources are whole grain groats, rice, bread (wholemeal, graham). These products, in addition to a higher content of minerals (magnesium, zinc) and vitamins (especially from group B) compared to refined cereal products such as white bread or white rice, will contain much more dietary fiber.
You should completely exclude or minimize the consumption of foods high in simple sugars, which are found in candies, cookies, cakes, sweetened jams and concentrated juices.
Diet in asthma - vegetables and fruits as a source of antioxidants
Vegetables and fruits are the basic source of dietary fiber, vitamins, minerals, and polyphenols (e.g. resveratrol, quercetin) with antioxidant properties.
The research results clearly confirm the negative relationship between the risk of asthma and exacerbation of its symptoms and the consumption of vegetables and fruits. Hence, the current guidelines of the Global Initiative to Combat Asthma (GINA) emphasize the key role of vegetables and fruits in the diet of asthmatics. Therefore, people with asthma should consume at least0.5 kg of various colored vegetables and fruits daily . The ratio of vegetables to fruit should be 4: 1.
Vegetables due to their high nutritional value should be eaten with every meal, preferablyraw . However, if you feel unwell after eating raw vegetables, e.g. flatulence, a feeling of fullness, you should introduce them boiled, baked in foil, steamed or stewed. Avoid frying and baking at high temperatures.
From the point of view of a person suffering from asthma, vitamin C, which is a natural substance, will be crucialantihistamine and soothing inflammation. To meet the daily requirement for vitamin C, it is enough to consume: a teaspoon of fresh acerola juice, a handful of black currants or a quarter of fresh pepper. Other good sources of vitamin C include parsley, Brussels sprouts, and kohlrabi.
Diet in asthma - vitamin D
Due to the fact that asthmatics are at risk of vitamin D deficiency, it is another important vitamin that should be taken into account in their diet. Vitamin D is responsible for the proper course of immune processes, therefore its deficiency will increase inflammatory processes in the respiratory tract.
The main source of vitamin D in the body is its synthesis in the skin, which is most effective in the period from May to September. Vitamin D can also come from food sources (e.g. fatty sea fish), but remember that food covers only 20% of the daily requirement. Therefore, according to the current guidelines for the Central European population, adults are recommended to take 800-2000 IU of vitamin D per day in the fall and winter, depending on body weight.
Diet in asthma - intestinal microbiota
The intestinal microbiota, i.e. the grouping of microorganisms inhabiting the human gut, may be one of the most important factors influencing the development of asthma and the exacerbation of its symptoms. It has been shown that the condition of the intestinal microbiota affects the severity of inflammation of the respiratory tract and their reactivity. This is because intestinal microorganisms produce substances such as lactic acid and / or short-chain fatty acids that influence the immune and inflammatory response of the entire body.
These substances are produced by fermentation of dietary fiber, therefore, in order to maintain the correct composition of the microbiota, asthmatics should consume adequate amounts. The so-called water-soluble fiber that selectively stimulates the growth of beneficial intestinal microorganisms such as Lactobacillus and Bifidobacterium bacteria.
Food sources of soluble fiber are: legumes (e.g. lentils, peas, beans), oat flakes and bran, flaxseed, apples, plums, pears, strawberries, oranges, grapefruits.
Asthma diet - high-quality fats
Omega 3 polyunsaturated fatty acids have a beneficial effect on reducing inflammatory processes in the body. Polyunsaturated fatty acids are contained in linseed and rapeseed oil, nuts and fatty sea fish such as mackerel, herring or sardines. 100 g of these fish contain 1.7-2.2 g / 100 g of omega 3 fatty acids.
Eatingoily sea fish at least twice a week ensures an adult's need for omega-3 fatty acids.
The consumption of fatty meats (e.g. pork), offal and lard should be minimized, as they are a source of saturated fatty acids which, in excess, have pro-inflammatory properties. On the other hand, trans fats contained in fast-food products, ready-made confectionery and cookies should be completely eliminated from the menu.
A systematic review of the literature from 2022 showed that consumption of fast food may exacerbate asthma symptoms. In particular, consumption of 3 or more burgers was associated with a more severe course of asthma compared to those who consumed them 1-2 times a week.
Asthma diet - what can you drink?
People with asthma should drink at least 1.5 liters of water a day, preferably in the form of still mineral water. It is also recommended to drink freshly squeezed vegetable and fruit juices. It is not recommended to consume alcohol.
People with asthma should absolutely avoid sweetened carbonated drinks, because in addition to the high content of simple sugars, they may contain food dyes and preservatives that can exacerbate the symptoms of the disease.
Studies have shown that caffeinated drinks such as coffee appear to moderately improve airway function in people with asthma for up to four hours. For this reason, asthmatics should not consume caffeinated beverages for at least four hours prior to a lung function test, e.g. spirometry, as they may contribute to the misinterpretation of the test results.
Diet in asthma - allergies
Asthma is mostly allergic. Hence, people suffering from asthma very often show allergies to inhalation allergens such as house dust mites, pollen, mold fungi, animal hair and food. Inhaled allergens can increase inflammation in the respiratory system, causing bronchospasm and an overproduction of mucus.
Additionally, 4-8% of children suffering from asthma have food allergies, and about 50% of people with food allergies have allergic reactions including symptoms from the respiratory system, such as rhinitis, bronchospasm, cough or laryngeal edema. How food allergens can trigger asthma symptoms is not fully understood.
One theory is that food particles, while swallowing them, are simultaneously inhaled into the respiratory tract, where they react with thethe immune system causing inflammation. An example is bakers' asthma, where inhaling flour particles causes asthma symptoms.
Moreover, in people with inhalation allergies, the so-called Oral allergy syndrome, in which IgE antibodies that recognize inhaled allergens may cross-react with food allergens.
This reaction can be observed in people with inhalation allergy to house dust mites, which may also react to shrimp in food. After eating shrimp, the patient may develop symptoms such as tingling, itching or swelling of the oral mucosa, nausea, vomiting, diarrhea, and in extreme cases life-threatening anaphylactic shock. Another example of a cross-reaction is when people are allergic to birch pollen and certain fruits such as apples.
Therefore, although vegetables and fruits are a key element of a balanced diet of asthmatics, you need to pay special attention to which of them will alleviate the symptoms of asthma and which may even exacerbate them.
Diet in asthma - food additives
Food additives, whether naturally occurring or added during food processing, can exacerbate asthma symptoms, especially when asthma is poorly controlled. Sulfites, which are commonly used as food preservatives, are found in foods such as French fries, shrimp, dried fruit, beer, and wine have been linked to worsening asthma symptoms in some people.
Other food additives that can exacerbate symptoms include sodium benzoate, tartrazine, and monosodium glutamate. Asthmatics who experience exacerbation of cough or shortness of breath after consuming food with these additives should absolutely avoid them.
Diet in asthma - what should you know?
A central component of asthma's pathomechanism is oxidative stress and inflammation, making diet a potentially key factor in modulating the course of the disease. For this reason, certain eating patterns, such as so-called Western diets, which include high consumption of refined grains, processed red meat, and sweets, are pro-inflammatory.
On the contrary, the Mediterranean diet is characterized, among others, by high consumption of vegetables and fruits and olive oil has anti-inflammatory properties. Epidemiological studies have proven that the Mediterranean diet has a protective effect against allergic respiratory diseases.
General recommendations for people with asthma
- Lose weight if necessary.
- Eat complex carbohydrates, the source of which should be whole grains, vegetables and fruits, which areyou well tolerated.
- Eat at least 0.5 kg of fruits and vegetables of various colors, which are a source of antioxidants and dietary fiber
- Eat good quality fats from sea fish, unrefined oils, seeds and nuts …
- Take care of the correct level of vitamin D.
- Eat 4-5 meals a day with 3-4 hours breaks.
- Prepare the products boiled, foil-baked, steamed or stewed.
- Drink about 1.5 liters of fluid a day, preferably in the form of still mineral water.
- Avoid allergens and food additives that exacerbate the symptoms of the disease.
- Avoid stress and / or learn to deal with it.
- Quit smoking.
- Get enough sleep.
- Exercise regularly.
Diet in asthma: Sample menu
Day I
I Breakfast
Yoghurt with cereals and fruit
- 3 tablespoons of barley, oat or millet
- 2 teaspoons of powdered rosehip
- 4 walnuts
- 2 cups of strawberries
- 200 g of natural yoghurt
II Breakfast
- 1.5 cups of blueberries
- 4 walnuts
Lunch
Lentil and carrot cream soup
- ½ glasses of red lentils
- 2 cups of vegetable or chicken broth
- 1 carrot
- 1 peeled tomato
- ½ teaspoons red powdered paprika
- 1 clove of garlic
- ½ onions
- 1 teaspoon of olive oil
- 1 tablespoon of natural yoghurt
Preparation: Fry the onions and garlic in olive oil and add to the broth. Boil the peeled and sliced carrots in broth with the lentils until tender. Then add the chopped peeled tomato and powdered red pepper. Cook for about 15 minutes. Blend the soup into a smooth cream. Serve with yoghurt.
Baked cod with groats and sauerkraut salad
- 200 g cod
- 1 teaspoon olive oil
- 1 cup of cooked spelled groats
- ½ small onion
- 1 teaspoon of thyme
- 1 clove of garlic
- 3 teaspoons fresh chopped parsley
- 1.5 cups of sauerkraut
- 1 tablespoon of linseed oil
- 1 carrot
Preparation: Season cod with s alt, thyme, crushed garlic clove and olive oil. Wrap the fish in foil and bake in the oven at 200 ° C for about 20 minutes. Chop the sauerkraut and grate the carrotson a grater, finely chop the onion. Mix all ingredients, add parsley and linseed oil. Serve the baked cod with sauerkraut salad and cooked groats.
Afternoon tea
- 2 peaches
- 4 brazil nuts
- Dinner - sandwiches with humus and fresh vegetable salad
- 2 slices of whole grain rye bread
- 3 tablespoons of hummus
- ½ onions
- 2 tomatoes
- 1 fresh cucumber
- 1 tablespoon of pumpkin seeds
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
Day II
I Breakfast
Cottage cheese with vegetables
- 200 g of grani cottage cheese
- 3 teaspoons of chives
- 6 radishes
- 1 tomato
- 2 slices of whole grain rye bread
II Breakfast
- 2 apples
- 2 tablespoons almonds
Lunch
Pumpkin cream soup
- 1 ½ cups of grated pumpkin
- 1 teaspoon of powdered ginger
- 1 carrot
- 1 tablespoon of natural yoghurt
- 1 tablespoon of pumpkin seeds
Preparation: Boil the peeled pumpkin with carrots until tender. Add powdered ginger. Blend the soup into cream grades. Serve with yogurt and pumpkin seeds.
Veal meatballs in mushroom sauce
- ¾ cups of ground veal
- a handful of dried porcini mushrooms or bay boletes
- 5 whole fresh (or frozen) porcini mushrooms or bay boletes
- 1 egg
- 3 tablespoons chopped parsley
- 1 teaspoon olive oil
- 1.5 cups of cooked buckwheat
- 2 carrot
- 4 tablespoons of natural yoghurt
Preparation: Fry the onion and garlic in olive oil. Season the minced meat with s alt, add parsley, egg and season with your favorite spices. Mix all ingredients well and form a meatball. Pour boiling water over the dried mushrooms and set aside for 15 minutes. When the mushrooms are soft, drain them from the water and chop them finely (do not pour the water over the soaked mushrooms). Dice fresh mushrooms into small cubes. Fry the dried and fresh mushrooms in olive oil. Pour the fried mushrooms with 0.5 liters of water and add the water remaining after soaking the mushrooms. Then add the formed meatballs and cook. After 30 minutes, remove the meatballs onto the plate. After cooking the meatballs, mix the broth into a smooth mushroom sauce and whiten with 2 tablespoons of yogurt. Grate the carrots and mix with the yoghurt. Serve the meatballs with the mushroom sauce with cooked buckwheat and carrot salad.
Afternoon tea
- ¾ cups of natural yoghurt
- 4 walnuts
- cup of blueberries
- 2 teaspoons of powdered rosehip
Dinner
Herring in oil
- ½ onions
- 2 slices of whole grain rye bread
- 1 teaspoon of butter
- 1 tomato
- 4 pickled or low-s alt cucumbers
- ½ yellow pepper
Day III
I Breakfast
Fried eggs with vegetables
- 2 chicken eggs
- 1 tablespoon rapeseed oil
- 2 tomatoes
- ½ red peppers
- 1 fresh cucumber
- 2 slices of rye bread
II Breakfast
Avocado and fruit cocktail
- 1/2 avocado
- 1 banana
- ½ glasses of raspberries
- 2 teaspoons of powdered rosehip
Lunch
Chicken breast with pesto with brown rice and chicory salad
- 150g chicken breast
- 1 clove of garlic
- 1 tablespoon Basil Pesto
- 1 cup of cooked brown rice
- 2 chicory
- 2 tablespoons of natural yoghurt
- 1 teaspoon of mayonnaise
- 1 teaspoon of mustard
- 1 teaspoon lemon juice
Preparation: Season the chicken breast with s alt and a pressed garlic clove. Wrap the chicken in foil and bake in the oven at 180 ° C for about 25 minutes. Slice the chicory and season with plain yoghurt, mayonnaise, mustard and lemon. Pour pesto over the baked chicken breast, serve with brown rice and chicory salad.
Afternoon tea
- 1 grapefruit or large orange
- 4 walnuts
Dinner
Baked mackerel with vegetables
- ½ fresh mackerel
- 1 zucchini
- ½ eggplant
- ½ red pepper
- ½ onions
- 2 cloves of garlic
- 2 lemon slices with peel
- lemon juice
- two large handfuls of your favorite lettuce mix
- 2 teaspoons olive oil
Preparation: Put the sliced zucchini, eggplant, pepper and onion in an ovenproof dish. Place the mackerel seasoned with grated garlic on top of the vegetables. Put two lemon slices with the peel on top of the fish. Sprinkle everything with your favorite spices and pour 1 tablespoon of olive oil. Bake the prepared fish at 180 ° C for about 30 minutes. Serve the baked mackerel with vegetables with a mix of lettuce sprinkled with 1 tablespoon of olive oil and lemon juice.
About the author
Karolina Karabin, MD, PhD, biologistmolecular, laboratory diagnostician, Cambridge Diagnostics Polska A biologist by profession, specializing in microbiology, and a laboratory diagnostician with over 10 years of experience in laboratory work. A graduate of the College of Molecular Medicine and a member of the Polish Society of Human Genetics. Head of research grants at the Laboratory of Molecular Diagnostics at the Department of Hematology, Oncology and Internal Diseases of the Medical University of Warsaw. She defended the title of doctor of medical sciences in the field of medical biology at the 1st Faculty of Medicine of the Medical University of Warsaw. Author of many scientific and popular science works in the field of laboratory diagnostics, molecular biology and nutrition. On a daily basis, as a specialist in the field of laboratory diagnostics, he runs the content department at Cambridge Diagnostics Polska and cooperates with a team of nutritionists at the CD Dietary Clinic. He shares his practical knowledge on diagnostics and diet therapy of diseases with specialists at conferences, training sessions, and in magazines and websites. She is particularly interested in the influence of modern lifestyle on molecular processes in the body.
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