Spices That Can Reduce Inflammation in Your Lungs

Top 10 Spices That Reduce Inflammation in the Lungs (2024)

by | Updated: May 3, 2024

Spices have been used for thousands of years to not only add flavor to our food but also to promote health and wellness.

Did you know that certain spices have powerful anti-inflammatory properties?

Inflammation in the lungs can worsen symptoms such as wheezing, shortness of breath, and chest tightness. However, by incorporating these spices into your daily diet, you can limit inflammation and keep your lungs healthy.

Get ready to spice up your meals and breathe easier with this list of the best spices for reducing inflammation in the lungs.

What is Inflammation?

Inflammation is a natural response of the body’s immune system to injury, infection, or irritation. It’s a protective mechanism that helps fight off harmful stimuli and begin the healing process.

However, when inflammation becomes chronic, it can contribute to health problems, including heart disease, arthritis, and some forms of cancer.

Chronic inflammation is also a key factor in many lung diseases, including asthma and chronic obstructive pulmonary disease (COPD), and can contribute to the progression of these conditions.

Understanding the role of inflammation in the body and how to manage it through diet, lifestyle, and other interventions is important for maintaining good health and preventing the development of chronic health conditions.

Best Spices for Reducing Inflammation in the Lungs

  1. Turmeric
  2. Cinnamon
  3. Ginger
  4. Garlic
  5. Onion
  6. Chili Pepper
  7. Cayenne Pepper
  8. Thyme
  9. Oregano
  10. Alfalfa

1. Turmeric

Turmeric is a popular spice well-known for its potent antioxidant and anti-inflammatory effects. The active component in turmeric is curcumin, which researchers believe is responsible for its health benefits.

Curcumin has been shown to improve lung function and reduce inflammation in the airways. It may also protect the lungs from damage caused by pollution and smoking.

In fact, studies found that curcumin intake resulted in improved lung function in healthy adults. It was also shown to be beneficial in smokers, who are at an increased risk of lung disease.

Turmeric is typically used as a spice while cooking, but it can also be taken in supplement form. However, it’s important to speak with your doctor before taking any supplements.

Our Top Pick
Purality Health® Liposomal Turmeric

This turmeric product provides better nutrient absorption to help you get more of the benefits.

If you click this link and make a purchase, we earn a commission at no additional cost to you.

2. Cinnamon

Cinnamon is a spice that’s been prized for its warm, sweet flavor and versatility in both sweet and savory dishes. But did you know that it also has potent anti-inflammatory properties, making it an excellent choice for those looking to support lung health?

Research has shown that cinnamon has powerful antioxidant and anti-inflammatory effects, which can help reduce oxidative stress and inflammation in the lungs.

In addition, cinnamon has been shown to improve respiratory function and help regulate immune system responses, making it a valuable ally in the fight against lung inflammation.

Whether you add it to your morning oatmeal, sprinkle it on roasted sweet potatoes, or use it in a delicious baked good, incorporating cinnamon into your diet is a delicious way to support your lung health and overall well-being.

3. Ginger

Ginger is a spice native to Southeast Asia and has been used for thousands of years in traditional medicine for its many health benefits.

Commonly used to relax an upset stomach, ginger has similar effects on the airway smooth muscle (ASM). A study confirmed the beneficial effects of ginger on the airways.

In addition, ginger contains compounds like gingerols and shogaols, which have been shown to have potent anti-inflammatory effects throughout the body, including in the lungs.

Adding fresh ginger root to already-heathy dishes, such as wild rice and vegetable stir-fry, is an excellent way to get the benefits of this root.

4. Garlic

Garlic has been used for thousands of years for both culinary and medicinal purposes. Allicin is a compound found in garlic that is responsible for the strong odor and is also the source of many of its health benefits.

Some known benefits of garlic include the following:

  • Boosts immunity
  • Reduces high blood pressure
  • Reduces cholesterol

Each has indirect benefits for the respiratory system.

For example, the cardiovascular benefits are important because the heart and lungs work together to pump oxygenated blood throughout the body.

Additionally, a strong immune system helps prevent infections, including those that affect the lungs. Not to mention, a study found that raw garlic consumption is a protective factor against lung cancer.

5. Onion

Onions contain compounds that have anti-inflammatory and antibacterial properties, which may help improve lung function and protect against respiratory infections.

A study found the properties of onions may have beneficial effects on symptoms of virus-infected flu, including cough, headache, and sputum production.

Therefore, if you need help clearing mucus and phlegm from your airways, consider eating more onions in your diet.

6. Chili Pepper

Chili peppers contain the compound capsaicin, which is responsible for the heat and spicy flavor. It’s also responsible for the health benefits that these pepper can provide for the human body.

It has anti-inflammatory effects, reducing inflammation in the airways and improving lung function.

Capsaicin helps stimulate the mucociliary response, making it easier to clear mucus and secretions from the airways. Additionally, a study found that chili pepper compounds may stop lung cancer metastasis.

7. Cayenne Pepper

Cayenne pepper is a fiery spice that’s not for the faint of heart, but its heat brings more than just a kick of flavor to your food.

This powerful spice has been shown to have potent anti-inflammatory effects, making it an excellent choice for those looking to support lung health.

Cayenne pepper contains antioxidant compounds such as flavonoids and carotenoids that are known to have powerful anti-inflammatory effects throughout the body, including in the lungs.

Whether you add it to your favorite stir-fry, use it to spice up a soup, or sprinkle it on roasted vegetables, incorporating cayenne pepper into your diet is a tasty way to support the health of your respiratory system.

Just be careful; a little goes a long way!

8. Thyme

Thyme is an herb that’s often used in cooking for its fragrant, earthy flavor and its versatility in both sweet and savory dishes. But many people do not realize that it also has potent beneficial properties.

Thyme is packed with compounds like thymol and carvacrol, which have been shown to have powerful anti-inflammatory effects throughout the body, including in the lungs.

In addition, thyme has been shown to help regulate immune system responses, which can help reduce inflammation and improve respiratory function.

So next time you’re in the kitchen, why not reach for the thyme and add a little extra flavor and health benefits to your dishes?

9. Oregano

Oregano is an herb that’s often used in Mediterranean and Mexican cuisine for its pungent, slightly bitter flavor and its versatility.

It’s rich in antioxidants that can reduce inflammation by fighting off harmful free radicals. This is beneficial not only for the lungs but for the entire body.

Some studies suggest that oregano oil can help fight off certain infections, including those that affect the lungs. However, more research is needed to confirm these benefits.

But there’s no denying that incorporating oregano into your diet is a delicious way to support your overall health and well-being.

10. Alfalfa

Alfalfa is an herb that is actually part of the legume family. It’s been used for centuries in traditional medicine for its many health benefits, including:

  • Improving metabolic health
  • Lowering cholesterol
  • Controlling blood sugar levels

Alfalfa also contains antioxidant properties that can reduce inflammation and fight diseases that result from oxidative damage.

As previously mentioned, by successfully reducing inflammation in the body, you can indirectly support lung health and improve respiratory function.

Final Thoughts

Incorporating spices into your diet is a natural (and delicious) way to reduce inflammation and support overall lung health.

From cinnamon and cayenne pepper to ginger, thyme, and alfalfa, these spices offer numerous health benefits, including:

  • Powerful anti-inflammatory effects
  • Improved respiratory function
  • Regulated immune system responses

Whether you’re a seasoned cook or just getting started in the kitchen, these spices are easy to add to your diet and can help support your overall well-being.

So next time you’re in the grocery store or planning your meals, consider adding these flavorful spices and start experiencing the respiratory benefits for yourself.

Read our full guide on the best foods for lung health if you want to dive deeper into this topic.

John Landry, BS, RRT

Written by:

John Landry, BS, RRT

John Landry is a registered respiratory therapist from Memphis, TN, and has a bachelor's degree in kinesiology. He enjoys using evidence-based research to help others breathe easier and live a healthier life.


  • Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017 Oct 22.
  • Rao PV, Gan SH. Cinnamon: a multifaceted medicinal plant. Evid Based Complement Alternat Med. 2014;2014:642942. doi: 10.1155/2014/642942. Epub 2014.
  • Townsend EA, Zhang Y, Xu C, Wakita R, Emala CW. Active components of ginger potentiate β-agonist-induced relaxation of airway smooth muscle by modulating cytoskeletal regulatory proteins. Am J Respir Cell Mol Biol. 2014.
  • Semwal RB, Semwal DK, Combrinck S, Viljoen AM. Gingerols and shogaols: Important nutraceutical principles from ginger. Phytochemistry. 2015.
  • Bayan L, Koulivand PH, Gorji A. Garlic: a review of potential therapeutic effects. Avicenna J Phytomed. 2014 Jan;4(1):1-14. PMID: 25050296; PMCID: PMC4103721.
  • White D. Healthy Uses for Garlic. Nurs Clin North Am. 2021 Mar;56(1):153-156. doi: 10.1016/j.cnur.2020.12.001. PMID: 33549282.
  • Jin ZY, Wu M, Han RQ, Zhang XF, Wang XS, Liu AM, Zhou JY, Lu QY, Zhang ZF, Zhao JK. Raw garlic consumption as a protective factor for lung cancer, a population-based case-control study in a Chinese population. Cancer Prev Res (Phila). 2013.
  • Beigoli S, Behrouz S, Memar Zia A, Ghasemi SZ, Boskabady M, Marefati N, Kianian F, Khazdair MR, El-Seedi H, Boskabady MH. Effects of Allium cepa and Its Constituents on Respiratory and Allergic Disorders: A Comprehensive Review of Experimental and Clinical Evidence. Evid Based Complement Alternat Med. 2021.
  • Chang A, Rosani A, Quick J. Capsaicin. [Updated 2022 May 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan.
  • Lindberg S, Mercke U. Capsaicin stimulates mucociliary activity by releasing substance P and acetylcholine. Eur J Respir Dis. 1986 Feb;68(2):96-106. PMID: 2422049.
  • Sandoiu, A. (2019, April 9). Chili pepper compound may slow down lung cancer.
  • Sarabon N, Löfler S, Cvecka J, Hübl W, Zampieri S. Acute effect of different concentrations of cayenne pepper cataplasm on sensory-motor functions and serum levels of inflammation-related biomarkers in healthy subjects. Eur J Transl Myol. 2018.
  • Fachini-Queiroz FC, Kummer R, Estevão-Silva CF, Carvalho MD, Cunha JM, Grespan R, Bersani-Amado CA, Cuman RK. Effects of Thymol and Carvacrol, Constituents of Thymus vulgaris L. Essential Oil, on the Inflammatory Response. Evid Based Complement Alternat Med.
  • Hammoudi Halat D, Krayem M, Khaled S, Younes S. A Focused Insight into Thyme: Biological, Chemical, and Therapeutic Properties of an Indigenous Mediterranean Herb. Nutrients. 2022 May 18.
  • Raeeszadeh M, Beheshtipour J, Jamali R, Akbari A. The Antioxidant Properties of Alfalfa (Medicago sativa L.) and Its Biochemical, Antioxidant, Anti-Inflammatory, and Pathological Effects on Nicotine-Induced Oxidative Stress in the Rat Liver. Oxid Med Cell Longev. 2022 Mar 26.
  • Lu M, Dai T, Murray CK, Wu MX. Bactericidal Property of Oregano Oil Against Multidrug-Resistant Clinical Isolates. Front Microbiol. 2018 Oct.

Recommended Reading