High-Fiber Diet May Prevent Asthma, Allergies; Fruits And Veggies Reduce Lung Inflammation From Dust Mites
A sudden shortness of breath, intense wheezing, and "coughing your lungs out” are an all too common sight in the everyday life of asthma patients. While an inhaler acts as a security blanket to alleviate these symptoms, a modification in a patient’s diet could protect them against the condition. According to a recent study, a high-fiber diet rich in fruits and vegetables may protect against asthma and allergies by reducing inflamed lungs triggered by dust mites.
The Asthma and Allergy Foundation of America reports asthma and allergies strike one out of five Americans, or 60 million people.
Asthma patients often experience a temporary narrowing of the airways that can be triggered by allergens or irritants that are inhaled into the lungs that lead to inflamed, clogged, and constricted airways. The production of mucus could make it difficult to breathe for patients causing asthma symptoms to exacerbate.
Different Medical Sources say the cause of asthma is most likely due to a combination of environmental and genetic factors, although it still remains unclear. The exposure to various substances that trigger allergies — airborne allergens like dust mites — can trigger signs and symptoms of asthma such as lung inflammation. Now, Swiss researchers believe a high-fiber diet can alleviate the immune reaction asthma patients experience in their lungs.
Published in the journal Nature Medicine, a team of researchers from the University Hospital of Lausanne in Switzerland, sought to determine if dietary fibre could influence disease development outside the digestive tract, such as asthma, by studying two groups of mice. The groups of mice were assigned to either a normal diet, a low-fiber diet, or a high-fiber diet for two weeks. In the study, the two groups of mice were exposed to dust mites in order to evaluate the effects a fibre diet had.
There are two types of dietary fibre from food humans can consume: insoluble and soluble. Sources of insoluble fibre such as whole grains, cucumbers, and broccoli help cleanse the bowels. Oatmeal, lentils, and apples are sources of soluble fibre that slow down digestion and make you feel full longer.
The findings revealed the mice that were fed a low-fiber diet developed an increase in lung inflammation in response to dust mites. The mice that consumed a high-fiber diet had a high tolerance for dust mites compared with the other two groups of test mice. The researchers found that the immunity to allergens and a resistance to the development of asthma was attributed to the consumption of foods high in fibre.
“…dietary fibre changes the bacteria in our intestinal tract which changes the metabolites in our circulation and this is influencing how our immune cells develop,” said Benjamin Marsland, an immunologist at the university, Voice of America reports. In other words, the consumption of fruits and vegetables produces a larger amount of fermentable fibre that becomes available to the bacteria in the gut.
The bacteria then converts the fibre into short-chain amino acids that enter the blood stream through the intestines and end up in the bone marrow. The bone marrow begins to form immune proteins common to allergens to produce anti-inflammatory proteins that help prevent asthma.
Although the study involved mice and not humans, the researchers believe the digestive and lung systems of both groups are almost identical. The human consumption of high-fiber foods could possibly reduce the severity of asthma reactions triggered by allergens. The Swiss researchers plan to conduct human studies to confirm the mouse trial results in the future.
Currently, patients are advised to seek prevention and long-term control in stopping asthma attacks before they start. Despite there being no cure for the condition, asthma patients are prescribed daily medications to keep their symptoms under control.
Many Clinics say the long-term asthma control medications, taken daily, are the basis of asthma treatment. These medications will keep symptoms in check and reduce the likelihood of experiencing an asthma attack.
High Fiber High Protein Diet
Basing your diet around sources of lean protein and fibre is a tasty way to create a healthy meal plan. Consider biting into a succulent chopped pear salsa atop a dollop of Greek yoghurt and a breast of grilled chicken. Creating a diet based on fiber-rich foods such as fruits, veggies and whole grains combined with lean proteins such as tofu, eggs and poultry is a delicious way to reap antioxidants and amino acids. Moreover, lean protein, vegetables, fruits and whole grains are waist- friendly thanks to their nutrients and low-calorie content.
Each step below outlines meals and snacks to give you an idea of how to make each meal and snack chock full of fibre and lean proteins.
Step1
Start your morning with a glass of freshly squeezed fruit and vegetable juice to sip on along with warm quinoa, a protein grain and milk along with a topping of dried fruit and nuts. Smoothies make a delicious breakfast or dessert; simply toss ice with Greek yoghurt, almonds, bananas, dark leafy greens, ground flax seeds and strawberries for a protein-packed fruity beverage. Pair your omelette with a side of cottage cheese and fresh fruit such as cantaloupe, mango, strawberries and blueberries.
Step 2
Kick up the fibre content in your lunch by enjoying a cup of lentil soup; add protein-packed grains, cheese and tomatoes for a heartier flavour. Mix and match your grains, proteins and veggies every day to keep your taste buds excited and longing for more variety. Start with brown rice today and switch to buckwheat tomorrow, stewed tomatoes today and roasted asparagus tomorrow or turkey burgers today and smoked salmon tomorrow. Reheat last leftover chilli, made with split peas, black beans, avocado, Parmesan cheese and sunflower seeds for a quick and easy way to warm up at noon. Create a tuna salad and spice it up with cashews, pecans, dried cherries, fresh basil and a dollop of Greek yogurt in lieu of mayonnaise.
Step 3
Whip up a stir-fry for dinner with amaranth, a protein-packed whole grain, red and orange bell peppers, apples and snap peas. When yearning for a chicken dish, get creative and stuff your chicken breasts with hearty dried fruits such as apricots, pears and raisins. Experiment with sources of protein such as bison; create burgers using dried cranberries and topped with fresh mango and avocado salsa. Grill a light fish dish and top with a raspberry and balsamic demi-glaze or serve chicken, vegetable and fruit kabobs at your barbeque.
Step 4
Savour an afternoon snack of apples and nut butter with a sprinkle of ground flax seeds and dried cranberries for a unique treat that will keep your taste buds happy. Trail mix is an easy way to pair protein-rich pumpkin seeds with almonds, dried bananas and dates. Try stuffing figs with nut butter or topping your protein-rich Greek yogurt parfait with nuts and fruit to satisfy your sweet tooth. Desserts are always tastier when moist and rich with fresh flavour; bake a zucchini nut bread or carrot cake by adding pureed fruit to the batter for a healthier, fiber-rich alternative.
Warnings
Too much fibre may lead to gas, diarrhoea, abdominal discomfort, constipation and bloat. Moreover, consuming too much fibre may lead to an inability to absorb certain nutrients.
High protein diets may cause problems with mood changes, which may result in cravings for carb-rich foods.
High protein diets may lead to a loss of calcium in bones, which in turn may cause osteoporosis.
Consuming too much protein may put a strain on the kidneys.
Tips
Soaring with fibre and minerals, fruits and veggies are a water-rich, healthy way to naturally add the sweet flavour to any dish. Low on the glycemic index, they can increase energy levels and leave you feeling refreshed and cleansed. Other great sources of fibre include beans, legumes and whole grains such as brown rice, quinoa, buckwheat, amaranth and spelt.
Protein, an essential nutrient for cell repair and maintenance comes from a vast array of tasty sources such as chicken, turkey, fish, eggs, tofu, nuts, beans, seeds, grains, Greek yogurt, low-fat dairy and lean beef.
Combine sources rich in fibre and protein, which when paired together will stabilise your blood sugar and keeping you satiated.
Moderation is always best; be sure to drink enough water when eating high fibre foods to keep from causing a blockage in your system.
Be sure to reach for lean sources of protein and keep an eye on the cholesterol you consume in protein-rich foods such as red meat, whole dairy and other high-fat foods.
Before starting any diet, be sure to talk to your doctor to determine if the low carb, high protein approach is right for you.
Things You'll Need
Whole grain bread, pasta, crackers, pizzas, bagels, tortilla chips
Vegetables and fruits
Seeds and nuts
Nut butter (no added sugar)
Brown rice and other whole grains
