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March 26, 2026—Chances are, you've never thought about your lungs as a garden. But that analogy could be useful when it comes to protecting lung health.

The garden inside you

For many years, scientists have been discovering more about the microbiome—a group of helpful and harmful bacteria, viruses and fungi, collectively called microbes, in your body. Your gut has its own microbiome. However, until recently, scientists believed the lungs were a sterile environment that contained bacteria only in cases of infection.

Recent studies debunk that theory, says the American Lung Association. The lungs have their own microbiome too. It's like a garden in which the seeds are microbes, and what you eat and drink gives them what they need to grow. Eating healthfully can help encourage helpful microbes to fill your garden—instead of the "weeds" of harmful bacteria.

The microbiome-disease connection

According to the National Heart, Lung, and Blood Institute, the lung microbiome looks and acts differently from person to person. For example, someone with asthma has more harmful lung bacteria than someone without asthma.

Your microbiome communicates with your immune system. An unhealthy lung microbiome can affect the immune system and trigger lung conditions like asthma. An out-of-balance gut microbiome also can affect lung function.

There's much more for researchers to understand about the relationship between the microbiome and the immune system. But eating nutrient-dense foods can help your lungs' "garden" stay healthy and even reduce asthma and COPD symptoms.

Eating for lung health

The ideal eating plan for healthy lungs includes a variety of foods, says the American Lung Association. Focus on vegetables, fruits, legumes and whole grains. Here are some tips to remember as you shop.

Fiber is your friend. It can promote healthy bacteria growth. Beans, peas, lentils and produce all are naturally high in fiber.

Eat the rainbow. Pick vegetables and fruits with bright, intense colors. These beautiful hues indicate higher levels of nutrients and antioxidants.

Keep it lean. Choose fats and proteins carefully. Nuts and olive oil are two great sources of good-for-you fat. Lean proteins include eggs, fish, tofu, poultry and beans.

Grains give energy. Whole grains are healthy carbohydrates that help keep you going all day. Try brown rice, quinoa, oats and farro.

Know what to avoid. Processed red meats and other processed foods contain a lot of sodium, sugar and unhealthy fats.

Learn more about how to keep your lungs functioning at their best in our Lungs topic center.

Sources

• American Lung Association. "Asthma and Nutrition: How Food Affects Your Lungs." https://www.lung.org/blog/asthma-and-nutrition.
• American Lung Association. "Eating Well With COPD." https://www.lung.org/getmedia/cf7636a0-9203-46da-8b22-293d5695e314/COPD-Eating-Tips.pdf.
• American Lung Association. "Lung-Healthy Food Swaps." https://www.lung.org/help-support/patient-caregiver-network/members/wellness-hub/empowered-kitchen/food-swaps.
• American Lung Association. "Nutritional Guidelines When Living With Lung Disease." https://www.lung.org/getmedia/c59e5668-876a-4ecd-9b04-0720d8af8a05/Nutritional-Guidelines-flyer-for-BBC.pdf.
• American Lung Association. "The Powerful Link Between Microbiome and Lung Function." https://www.lung.org/blog/microbiome-lung-function.
• National Heart, Lung, and Blood Institute. "Tiny Bugs and Big Lung Diseases: An Emerging Link." https://www.nhlbi.nih.gov/news/2024/tiny-bugs-and-big-lung-diseases-emerging-link.