Mar 01, 2019

5 Recipes Known to Relieve Asthma Symptoms

Dealing with asthma on a regular basis can be exhausting since it can affect almost every aspect of your daily life. Most people manage their asthma with a combination of medication, which includes both regular and emergency inhalers. In addition to sticking to your regular medication regime, it’s a good idea to keep a close eye on your breathing and avoid triggers whenever possible. Triggers vary depending on the person but can include airborne irritants like smoke or pollen, respiratory infections, cold air, physical activity, and even preservatives and sulfites found in different types of food. Once you’ve been diagnosed with asthma, maintaining a healthy diet is important. Asthma tends to worsen when people are overweight, so keeping a healthy body weight is key. If you’re triggered by preservatives or sulfites, staying away from dried fruits, processed potatoes, pickles, and some kinds of beer and wine will help manage your relapses. It’s also a good idea to increase your levels of Vitamin D since it’s often low in people with severe asthma. Also, some research has shown that increased consumption of omega-3s can help reduce asthma symptoms. If you’re looking for some great recipe ideas to try out, we’ve compiled a few asthma-friendly favorites.


  • Some people don’t like eating a big breakfast first thing in the morning. One great breakfast idea that’s easy, healthy, and can easily be taken on the go is bircher muesli.

    This cereal is a Swiss invention, pioneered by a doctor and nutritionist whose aim was to get his clients eating more fruit. Making this dish starts the night before. For one serving, you’ll start by soaking ½ rolled oats in ½ liquid overnight. Some people use milk while others prefer water or apple juice. In the morning, the oats will have absorbed most of the water. Grate half of one apple, and add it to the oats, along with a tablespoon or two of yogurt. Add in dried fruit, seeds, and spices as desired. Eating oats first thing in the morning helps to neutralize phytic acid, a compound found in the intestines that block the absorption of many important minerals.

  • This hearty beet and carrot salad can be made ahead of time and enjoyed for lunch or dinner. The beets contain plenty of magnesium, which helps relax the constricted muscles around our bronchial tubes. This helps us breathe easier, which is especially welcome for people with asthma. The carrots are a rich source of beta-carotene, which has been shown to help decrease airway inflammation.

    To make this salad (which could also be considered a slaw, depending on the situation), grate ½ cup of beets and ½ cup of carrots, then toss to combine. Then, shake together a dressing of olive oil, apple juice, minced fresh ginger, and salt. The fat in the olive oil helps the body break down the fat-soluble beta-carotene, leading to easier absorption. This recipe can be ready quickly and will last a long time in the fridge, especially if you don’t dress it in advance.

  • Mushrooms are extremely rich in selenium, a nutrient that’s involved in antioxidant defense. It’s difficult to eat mushrooms on their own, so they’ve been given a starring role in this delicious green pea and mushroom risotto.

    Risotto has a reputation for taking a long time to make, but it’s easy to find recipes that use new technology like an Instant Pot to cut cooking time in half. Just sweat chopped mushrooms, garlic, and onion in olive oil or butter for a few minutes until they’ve softened, then add in 1.75 cups of rice. Arborio or carnaroli rice is the most traditional option. Once the rice has been coated in the oil, start adding in broth half a cup at a time, and wait until it’s absorbed before adding more. While it typically takes between one to 1.5 hours for risotto to cook on the stovetop, it can take as little as 30 minutes in the Instant Pot. Once all the broth has been absorbed, add the peas, and chopped fresh herbs like parsley and season to taste with salt and pepper.

  • Salmon and other cold-water fish are extremely rich in omega-3s, which are prized for their anti-inflammatory properties, which are believed to help reduce asthma symptoms. This salmon salad tastes best when it’s made with wild salmon fillets, which have fewer calories and half the saturated fat of regularly farmed salmon.

    To make this salad, cook two large wild salmon fillets any way you like — you can sous vide them to ensure you get the right texture, grill them, or just poach them. Once they’ve cooked and cooled, remove their skin, and pick out any bones you may have left behind. Add one cup of halved cherry tomatoes, two sliced red onions, and a few tablespoons of capers, and toss it with a dressing made of balsamic vinegar and olive oil. This salad has all the flavors of smoked salmon on a bagel, with lots more healthy veggies.

  • When it comes to dessert, it’s nice to be able to indulge without feeling like you’re completely ruining your diet. This rice pudding with pears and cinnamon is made with foods that are known for being allergy-friendly (rice and pears) and is spiced with rich cinnamon and vanilla extract.

    To make this dish, cook rice according to the directions, then stir in rice milk, brown sugar, and cinnamon. Cook for another 10 minutes, then stir in a slurry of potato starch and water to help thicken the pudding. You can serve it plain with just sliced pears on top or add in a variety of other toppings like nuts or dried fruit.

    This dessert is so healthy that you can eat any leftovers for breakfast.

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