Respiratory Issues in Children: Healing Through Food and Lifestyle

Respiratory Issues in Children: Healing Through Food and Lifestyle

  Every year, as Diwali celebrations wind down, I brace myself for what comes next. The air in our cities—Delhi, Mumbai, Bangalore, and beyond—turns heavy with smog. Firecrackers, dust, and stagnant winter air combine to create an atmosphere that is harsh on the lungs. For children, whose respiratory systems are still developing, this is especially challenging. The last week of October often marks the beginning of a season when cases of asthma, wheezing, bronchitis, and other respiratory issues in children rise dramatically.

 

As a parent, it can be distressing to see your child struggling to breathe, coughing persistently, or complaining of chest tightness. But here is what I want you to remember: while you cannot control the air outside, you can do a great deal inside your home and within your child’s body to protect and strengthen their respiratory system. And it begins with gut health.

 

Why Children Are More Vulnerable After Diwali

Children breathe faster than adults, which means they inhale more air—and therefore more pollutants—per kilogram of body weight. Their immune systems are still developing, and their lungs are more susceptible to inflammation caused by particulate matter in polluted air.

 

Studies have shown that post-Diwali, the concentration of PM2.5 (tiny particulate matter that penetrates deep into the lungs) in Indian metros can be up to 10–12 times higher than the safe limits set by the World Health Organization. This toxic cocktail increases the risk of acute respiratory infections, aggravates asthma, and may even impact long-term lung development.

I see more children in my consultations during this period, and almost always, there’s a gut connection underlying their respiratory issues.

 

The Gut-Lung Connection

You might wonder: what does the gut have to do with your child’s lungs? Quite a lot. The gut microbiome—trillions of bacteria living in the digestive system—plays a direct role in regulating immunity and inflammation. A healthy gut microbiome produces compounds that strengthen the immune response and reduce inflammation in distant organs, including the lungs.

 

When the gut is imbalanced (too many bad bacteria, too few good ones), inflammation increases systemically, weakening the body’s defenses against environmental stressors like pollution. This is why children with poor gut health are more likely to experience wheezing, recurrent colds, or bronchial infections after Diwali.

 

Common Respiratory Issues in Children

Here are some of the respiratory problems I see most frequently during this season:

• Asthma: Triggered by pollutants, leading to wheezing, coughing, and shortness of breath.
• Bronchitis: Inflammation of the bronchial tubes, often presenting as a persistent cough.
• Allergic rhinitis: Runny nose, sneezing, and itchy eyes caused by irritants in the air.
• Lower respiratory infections: More serious infections like pneumonia in children with weakened immunity.
   

Foods That Aggravate Respiratory Issues

Diet plays a central role in managing these conditions. Unfortunately, most children today consume foods that worsen inflammation and congestion. During Diwali, the festive overload of sweets, fried snacks, and dairy makes things worse.

 

Here are foods that are best avoided if your child is prone to respiratory issues:

• Dairy products (milk, cheese, paneer, ice cream): They increase mucus production. And the digestion of dairy always increases stickiness in the lungs, causing the lungs to be further clogged.
• Refined sugar and sweets: They suppress immunity and feed bad gut bacteria.
• Processed foods with additives: Chips, packaged juices, sodas, and candies cause inflammation.
• Deep-fried foods: Heavy on the digestive system and clogging for the lungs.
   

Foods That Support Lungs and Immunity

Instead of focusing on restriction alone, let’s talk about what you can add to strengthen your child’s gut and lungs.

1. Whole grains
   Brown rice, red rice, millets like ragi, jowar, and bajra support sustained energy and better digestion.
2. Seasonal vegetables
   Especially leafy greens like spinach and methi, and root vegetables like carrots, beets, and sweet potatoes, which provide antioxidants and fibre.
3. Fruits rich in Vitamin C
   Amla, guava, oranges, and pomegranate help reduce inflammation and improve immunity.
4. Fermented foods
   Homemade kanji, pickles in moderation, or even miso soup can support gut bacteria balance. For children who may not tolerate strong ferments, gentle probiotics may be introduced with guidance.
5. Lung-supportive foods from Ayurvedic and macrobiotic traditions
   • Lotus root: Used in soups or stir-fries to clear mucus as a drink (write to me on shonaalii@macrobioticsindia.com for this recipe)
   • Ginger and turmeric: Natural anti-inflammatories.
   • Tulsi (holy basil): Brew into tea for its anti-microbial and soothing properties.
   • Liquorice root (mulethi): A traditional remedy for soothing the respiratory tract.
6. Good quality protein
   Lentils, beans, tofu, tempeh, and small amounts of fish or eggs (if your family eats them). Protein is crucial for tissue repair and immune function.
    

Cooking Styles That Matter

During this season, I encourage parents to shift away from raw, cold foods. Salads, smoothies, and iced drinks may be healthy in summer, but in cold and damp weather, they stress the digestive system. Instead, focus on:

 

• Steaming
• Light sautéing
• Soups and broths
• Slow cooking with warming spices like ginger, cinnamon, black pepper
   

These cooking methods make food easier to digest and provide warmth to balance the body against external cold and pollution.

 

Lifestyle Tips for Post-Diwali Recovery

Food is the foundation, but lifestyle practices help complete the picture:

• Keep indoor air clean: Use air purifiers where possible, and keep houseplants like peace lily and spider plant that naturally filter air.
• Encourage nasal rinsing: A saline rinse (jala neti) helps clear pollutants from the nasal passage.
• Hydration: Warm water and herbal teas keep mucus thin and easier to expel.
• Outdoor activity: Avoid early morning or late evening outdoor play when pollution is at its worst. Midday is safer.
• Stress management: Children pick up stress from parents. Encourage calming practices like simple breathing exercises, storytelling, or quiet time.
   

 

When to Seek Medical Help

If your child’s cough persists for more than two weeks, or if you notice severe wheezing, chest tightness, or difficulty in breathing, consult a paediatrician immediately. Medical treatment and inhalers may be necessary for acute episodes, and diet should complement—not replace—medical care.

 

My Approach with Children

In my consultations, I always begin with the gut. I assess the child’s constitution (what they are born with) and condition (what has been created by lifestyle and diet). Using tools from macrobiotics and Ayurveda, I recommend a plan that strengthens digestion, reduces mucus-forming foods, and introduces healing elements.

 

I often use facial diagnosis to assess organ health. A child with repeated bronchial infections may show signs between the eyebrows (liver stress) or on the cheeks (lung weakness). This helps me design a diet and lifestyle plan that goes deeper than just removing triggers.

 

The post-Diwali season is hard on all of us, but children bear the brunt of polluted air. While you cannot control external pollution, you can create an internal environment in your child’s body that is resilient, balanced, and strong. Gut health is at the heart of this. By cleaning up their diet, focusing on whole and healing foods, and maintaining mindful lifestyle practices, you can reduce the frequency and severity of respiratory issues.

As I often remind parents: food is not just about taste or fullness—it is medicine. Every meal you offer your child has the power to either inflame or heal.

If your child struggles with respiratory issues during this season, I can work with you to create a personalised plan that addresses both gut and lung health, helping them breathe easier and live more fully. Get in touch today shonaalii@macrobioticsindia.com