Natural support for respiratory health through diet, medicinal plants and routines
Healing goals for lung problems & respiratory weakness
Cleaning and ventilation of the bronchi.
Mucus loosening and removal of toxins.
Soothes coughs and irritated mucous membranes.
Anti-inflammatory treatment for chronic bronchitis, asthma, COPD.
Activation of the immune system in the respiratory tract.
Improve oxygen uptake and lung volume.
🫁 This is how your respiratory system works in secret
The bronchi and alveoli are lined with a moist mucous membrane, on which tiny cilia tirelessly transport mucus, along with trapped dust and pathogens, to the outside. This self-cleaning mechanism operates around the clock and is the most important protective barrier of the respiratory tract.
If the mucous membrane is chronically irritated – by infections, dry air, smoke, or environmental pollution – the mucus thickens, the cilia work more slowly, and pathogens can more easily take hold. At the same time, the airways narrow due to the inflammatory reaction, which explains the typical shortness of breath and dry cough associated with lung problems.
The next section shows how mucous membranes and airways can be specifically relieved through diet throughout the day.
Breakfast - expectorant & alkalizing
Millet or buckwheat porridge with pasture milk, cinnamon, pear, flaxseed.
1 glass of lukewarm water with lemon or ginger.
Herbal tea with thyme, licorice root, ribwort plantain or fennel.
Avoid: skim milk, almond milk, bread with butter, cheese or sausage.
Lunch - light and lung-friendly: Steamed vegetables: broccoli, spinach, zucchini, carrots.
Quinoa, millet or lentils.
Soups with fennel, leek, ginger, and parsnip.
Salad with fresh coriander, dill, and arugula.
Prefer warm foods - cold weakens the lungs.
Season with: marjoram, thyme, turmeric, cumin.
Snack - immune-boosting & expectorant
Thyme tea with honey and a little lemon. Ripe pear or apple (cooked until soft).
Inhalation with chamomile or salt and ginger water.
1 tsp black cumin seed oil (especially for asthma).
Dinner - calming & mucus-free
Soup or stew with celery, onion, garlic, and fennel.
Spelt bread with avocado, cottage cheese or light herb spread.
Warm anise, caraway, and fennel tea.
1 teaspoon of honey with turmeric before bedtime.
Avoid: raw food, sugar, cheese, yogurt, dairy products, and animal fat in the evening.
Medicinal plants and herbs for the lungs and respiratory tract
thyme - Expectorant, antibacterial.
Ribwort plantain - soothing, anti-inflammatory.
Marshmallow root - soothes mucous membranes.
Licorice root – antiviral, immunomodulating. Warning: Do not use if you have high blood pressure and do not use continuously (may increase blood pressure and lower potassium).
fennel & Anise - antispasmodic, expectorant.
Black cumin seed oil - bronchodilating, anti-inflammatory.
Ginger - anti-inflammatory, promotes blood circulation.
Garlic - antibacterial, expectorant.
Nutrients to support lung function
Vitamin C - Immune protection: Sea buckthorn, acerola, bell pepper.
Zinc – protects mucous membranes: pumpkin seeds, lentils. Selenium – anti-inflammatory: Brazil nuts, broccoli.
Omega-3 - Asthma and COPD relief: Flaxseed, fish oil.
Vitamin A - Mucosal building: Carrots, spinach.
Quercetin - anti-allergic: onions, apples.
Magnesium - bronchodilator: almonds, green leaves.
What to avoid if you have lung problems or respiratory diseases
Dairy products (promote mucus production): cheese, yogurt, cream.
Sugar, white flour, convenience foods.
Trans fats: sunflower oil, rapeseed oil, frying oil.
Almond milk, skim milk.
Smoking, passive smoking.
Cold drinks, ice, excessively dry indoor air.
Additional routines for the respiratory system
Daily nasal irrigation with salt water (especially for allergies).
Inhalation with thyme, chamomile or sea salt.
Breathing exercises to strengthen the lungs (e.g., yoga breathing techniques).
Walks in the fresh air, especially in the forest.
Make your own onion and honey syrup for coughs.
Enrich the room air with essential oils (e.g., eucalyptus, peppermint).
Rest periods are necessary to reduce stress, as stress can constrict the bronchi.
