Nutrition for Health: What foods are good for lung infections?

October 17, 2025 •

5 min read

According to the American Lung Association, maintaining a healthy, well-balanced diet is crucial for keeping your body strong, including your lungs, which is why knowing what foods are good for lung infections can aid in your recovery. A supportive diet provides the necessary nutrients to help your immune system fight off the infection, reduce inflammation, and repair damaged lung tissue.

Quick Summary

A balanced and strategic diet featuring antioxidant-rich fruits, lean proteins, and hydrating fluids is vital for recovery from a lung infection. Certain vitamins, minerals, and anti-inflammatory compounds support the immune system and reduce respiratory inflammation. Limiting processed foods, excess sugar, and alcohol is also recommended to support the healing process.

Key Points

Fight Inflammation: Prioritize foods rich in antioxidants and anti-inflammatory compounds, such as berries, tomatoes, and leafy greens, to reduce irritation in the airways.
Hydrate, Hydrate, Hydrate: Drink plenty of fluids like water, clear broths, and herbal teas to help thin mucus, making it easier to clear your lungs.
Boost with Lean Protein: Consume lean protein from sources like fish, poultry, and eggs to support your immune system and aid in tissue repair.
Eat Anti-Inflammatory Spices: Incorporate herbs and spices like garlic, ginger, and turmeric into meals for their potent anti-inflammatory and antimicrobial effects.
Nourish the Gut-Lung Axis: Add probiotic-rich foods like yogurt and kefir to your diet to support a healthy gut microbiome, which is linked to stronger respiratory immunity.
Avoid Inflammatory Triggers: Limit or avoid processed meats, sugary drinks, high-sodium foods, and fried items that can promote inflammation and worsen symptoms.

A lung infection, such as pneumonia or bronchitis, places significant stress on the body, making a nutrient-dense diet essential for supporting the immune system and recovery. Incorporating the right foods can provide the vitamins, minerals, and anti-inflammatory compounds needed to combat the illness and repair tissue damage. This guide explores the most beneficial dietary choices and identifies foods to limit or avoid during recovery.

Antioxidants and Anti-Inflammatory Foods

Antioxidants and anti-inflammatory compounds are crucial for protecting lung tissue from damage caused by free radicals and reducing swelling in the airways. Foods rich in these properties can help soothe irritation and improve breathing.

Berries: Blueberries, strawberries, and raspberries are packed with anthocyanins, a type of flavonoid with powerful antioxidant and anti-inflammatory effects. Regularly eating these fruits may slow down age-related lung decline and protect lung tissue.
Tomatoes: Rich in lycopene, a carotenoid antioxidant, tomatoes can help reduce airway inflammation, which is beneficial for conditions like asthma. Cooking tomatoes can even enhance the body's absorption of lycopene.
Red Bell Peppers: These contain more vitamin C per serving than oranges, which is vital for immune function and acts as an antioxidant to protect against infection.
Leafy Greens: Spinach, kale, and other dark leafy greens are loaded with vitamins A, C, and E, plus phytochemicals that help lower inflammation. Some studies suggest a link between a diet high in leafy greens and a reduced risk of lung cancer.
Beets: Both the root and greens of beets are rich in nitrates, which relax blood vessels, improve oxygen uptake, and help reduce inflammation.

Protein and Whole Grains for Energy and Repair

During an infection, the body's energy needs increase as it works to fight pathogens and repair damaged cells. Adequate protein intake is vital for rebuilding tissue, while complex carbohydrates from whole grains provide sustained energy.

Lean Poultry and Fish: Lean chicken, turkey, and fatty fish like salmon, mackerel, and sardines are excellent protein sources. Fatty fish also provide omega-3 fatty acids, which have strong anti-inflammatory properties.
Eggs: Eggs contain protein, as well as vitamins A and D, which support lung tissue health and help reduce inflammation.
Legumes and Nuts: Beans, lentils, and nuts are plant-based protein sources high in fiber, which is linked to better lung function. Walnuts are particularly noted for their anti-inflammatory omega-3 content.
Whole Grains: Brown rice, oats, and whole-wheat bread offer complex carbohydrates for energy, along with selenium and vitamin E to boost the immune system.

Spices, Herbs, and Probiotics for Added Benefit

Adding certain spices and herbs to your diet can provide potent antimicrobial and anti-inflammatory effects. Probiotics, meanwhile, support a healthy gut-lung axis, which is vital for a robust immune response.

Garlic: Contains allicin, a compound with antimicrobial and anti-inflammatory properties that can help fight infections and clear mucus.
Ginger: The compound gingerol provides strong anti-inflammatory and antioxidant benefits. Ginger can help soothe inflamed airways and act as an expectorant to loosen mucus.
Turmeric: Curcumin, the active compound in turmeric, is a powerful antioxidant and anti-inflammatory. It can help reduce inflammation in the lungs and may protect against oxidative stress.
Yogurt and Kefir: These fermented dairy products contain probiotics that help restore balance to the gut microbiome. Since the gut and lungs are connected via the gut-lung axis, a healthy gut can positively influence respiratory health.

The Critical Role of Hydration

Staying well-hydrated is one of the most important steps in managing a lung infection. Hydration helps keep the airways and mucus membranes moist, which thins mucus and makes it easier to cough up and clear.

Water: Plain water is the best way to stay hydrated. Aim for 8-12 glasses daily, or more if experiencing fever.
Herbal Teas: Warm teas like ginger, peppermint, or turmeric tea can be soothing and help loosen mucus.
Broths: Clear broths from chicken, beef, or vegetables provide fluids, electrolytes, and nutrients that are easy to consume when appetite is low.
Coconut Water: Offers hydration and electrolytes.

Foods and Beverages to Avoid or Limit

Just as certain foods can aid recovery, others can hinder it by promoting inflammation or increasing mucus production. For the best results, it's wise to limit or avoid the following during a lung infection:

Processed Meats: Cured meats like bacon, ham, and sausage contain nitrites that can increase inflammation and stress the lungs.
Sugary Drinks and Sweets: Excessive sugar can weaken the immune system and fuel inflammation. This includes soda, packaged juices, and candy.
Excessive Salt: High sodium intake can worsen symptoms like shortness of breath, particularly with processed and packaged foods.
Fried Foods: Greasy, fried foods can increase inflammation throughout the body.
Excessive Dairy: For some, milk and dairy products can increase mucus production, though individual tolerance varies.
Alcohol: Alcohol is dehydrating and contains sulfites that can exacerbate respiratory symptoms.

A Comparison of Lung-Supportive Foods


Food Category	Key Benefits for Lung Health	Examples
Antioxidants	Neutralize free radicals, reduce oxidative stress, and protect lung tissue.	Berries, tomatoes, bell peppers, beets
Anti-Inflammatory	Decrease inflammation in airways, soothing irritation and improving breathing.	Fatty fish (salmon), ginger, turmeric, olive oil
Lean Protein	Supports tissue repair and immune system function to fight infection.	Chicken, turkey, eggs, fatty fish, legumes
Whole Grains	Provides sustained energy needed for recovery and supports immune function.	Oats, brown rice, whole-wheat bread
Probiotics	Improves gut microbiome health, which is linked to a stronger respiratory immune response.	Yogurt, kefir
Hydrating Fluids	Thins mucus in airways, making it easier to clear and improving breathing.	Water, herbal tea, clear broth, coconut water

Conclusion: Fueling Your Recovery with Smart Nutrition

While a balanced diet is always important, proper nutrition becomes a powerful tool during a lung infection. By focusing on anti-inflammatory and antioxidant-rich foods like berries and leafy greens, consuming adequate protein from sources such as lean fish and poultry, and prioritizing hydration with water and herbal teas, you can provide your body with the strength it needs to fight the illness and recover more quickly. Conversely, avoiding processed foods, excessive sugar, and alcohol is key to preventing further inflammation and stress on your respiratory system. Always consult with a healthcare provider for personalized advice, especially if you have underlying health conditions or specific dietary concerns.

For more detailed information on maintaining respiratory health through nutrition, consider visiting a resource like the American Lung Association.

Frequently Asked Questions

Foods particularly high in Vitamin C include red bell peppers, oranges, kiwi, strawberries, and broccoli. This vitamin is known to increase the production of white blood cells, which are key for fighting infections.

For some people, dairy can increase mucus production, potentially worsening congestion. However, not everyone experiences this. If you notice an increase in mucus after consuming dairy, it may be best to limit it. Otherwise, low-fat options like yogurt can provide beneficial probiotics.

Hydration is crucial because it helps thin the mucus lining the respiratory tract, making it easier to cough up phlegm. This prevents buildup, which reduces the risk of further infection and makes breathing easier.

Garlic, ginger, and turmeric are excellent choices. Garlic has antimicrobial properties, while ginger and turmeric are potent anti-inflammatories that can help soothe irritated airways and reduce swelling.

Probiotics support the 'gut-lung axis', a connection between the gut and respiratory system. A balanced gut microbiome, promoted by probiotics in foods like yogurt and kefir, can help regulate immune responses and counteract inflammation.

Processed meats, sugary drinks, fried foods, and high-sodium items should be avoided. These can increase inflammation and stress on the body, potentially slowing down the healing process and worsening symptoms.

Yes, a vegetarian diet can be highly beneficial. Emphasize legumes, nuts, seeds, whole grains, and a wide variety of colorful vegetables and fruits to get enough protein, fiber, and essential vitamins and minerals.