Childhood asthma is a significant health problem. In 2013, nearly 50 percent of asthmatic children ages 5 to 17 reported one or more missed school days because of asthma. Although the relationship between nutrition and asthma is still being established, there is little doubt that a healthy diet can have an impact on asthma. There is no single diet recommended for children with asthma, but the so-called Mediterranean diet — low in saturated fats, rich in fruits and vegetables, and high in fiber — has been associated with reduced asthma symptoms. Understanding good nutrition and potential dietary influences on your child’s asthma can be an important part of your overall strategy for symptom control.
How Does Asthma Work?
First, it’s important to understand what happens in the body when someone has asthma. Asthma is a chronic disease that affects the airways—the tubes that carry air in and out of your lungs. If you have asthma, the inside walls of your airways are inflamed or swollen. This makes the airways sensitive, so they react strongly to things that you are allergic to or find irritating. When the airways react, they get narrower and fewer air flows to your lungs, causing symptoms like wheezing, coughing, chest tightness and difficulty breathing.
Asthma iѕ a disease thаt affects thе airways thаt transport air in аnd оut оf thе lungs. Whеn thеѕе airways аrе irritated, thy swell аnd саnnоt pass air аѕ it should, thеrеfоrе causing a shortage оf it. Whеn thе flow оf air iѕ nоt simultaneous, thе symptoms оf asthma begin tо bе ѕееn аnd thеу аrе coughing, sneezing, shortness оf breath аnd heavy breathing. Thеѕе symptoms аrе brought аbоut bу diffеrеnt kinds of оf circumstances. Thеѕе аrе called thе triggers оf asthma.
If Digestion is a Problem, Asthma May Be Too
One final step to alleviating asthma symptoms is to ensure that your child’s digestive system is healthy. The digestive system (especially the small intestine) makes up over two-thirds of the immune system. By maximizing your child’s digestive health, you are giving his/her immune system a huge boost and helping calm the inflammation that causes asthma problems. To achieve great digestive health:
Eliminate processed foods like crackers, cold cereals, Pop-Tarts®, and breakfast bars
Include a good bacteria supplement daily. Bifidobacteria comes in a kid-friendly powder form. Start your child with 1/8 tsp. and work up to ¼ tsp. once or twice per day.
Inflammation, a Culprit in Asthma Flare-Ups
How does the food you feed your children affect inflammation? The answer: certain foods provoke inflammation and others help soothe it.
Foods that provoke inflammation and should be avoided or limited:
Sugar and processed carbohydrates including things like fruit snacks, cold cereals, flavored yogurts, candy, juice, breakfast bars, pop tarts, chips, white bread, and crackers.
Refined oils and hydrogenated vegetable oils (man-made fats) including things like store-bought bakery items, many pre-packaged foods, many crackers, and fast food.
Sugar, processed carbohydrates and man-made fats are often a huge part of the problem in kids with asthma because they cause inflammation that leads to asthma flare-ups. The Journal of Asthma published a study of over 2,000 fifth-graders that found those regularly drinking sweetened beverages were at an increased risk of developing respiratory symptoms and asthma.
Foods that soothe inflammation:
What’s a parent to do? If you don’t feed your kids macaroni and cheese or Pop-Tarts®, what are you supposed to feed them? Fortunately, there are many healthy options that taste great:
- Breakfast—Scrambled eggs and whole grain toast with butter or real peanut butter (instead of cold cereal).
- Morning snack—Organic, plain, whole-milk yogurt topped with walnut pieces (if they are able to chew them).
- Lunch—Homemade soup or chili are great options. Or try tuna mixed with real mayonnaise on top of one slice of bread. Serve with fresh fruit.
- Afternoon snack—A piece of string cheese and baby carrots.
- Dinner—Meat, vegetables, and baby red potatoes or sweet potatoes. Top potatoes with butter.
Not only do these kid-friendly suggestions provide a balanced meal of real food, but they also offer nutrients that protect against asthma triggers. And the healthy fats in these wholesome snacks actually helps soothe inflammation and irritation.
Other Culprits of Asthma Episodes
Sugar, processed foods and man-made fats cause inflammation, making breathing difficult for kids with asthma. In addition, certain foods and/or environmental pollutants can also cause symptoms to flare. Food triggers vary from child to child, but common ones include:
- Gluten (the protein found in wheat, barley, rye, and other related grains)
- Dairy products
- Eggs
If your child has other allergies, skin problems or other immune problems, you may want to consider whether these foods are triggers for your child’s asthma. In the Journal of Asthma study on fifth-graders (referenced above), eggs showed a strong correlation with inducing asthma symptoms.
Take Baby Steps
If eating this way is new for you, start small. Pick one idea to incorporate, like removing crackers and white bread from your house. After that has become routine for you and your child, move on to the next thing. It’s all about taking “baby steps.” Over time, you will see a huge difference in your child’s health. Children are our most precious resource; they represent the future of our communities. Feed them well!
