Lung Detox During Pollution: 10 Powerful Hacks to Breathe Better in Delhi
- Dt. Ankita Gupta Sehgal
- 9 minutes ago
- 3 min read
Delhi’s air quality is once again touching dangerous levels, and we’re all feeling it - itchy throats, constant fatigue, and that deep breath that doesn’t feel “enough.” With AQI levels hovering above 400, protecting our lungs isn’t optional anymore - it’s essential.
The good news? You can support lung detox during pollution naturally - right from your kitchen.
As a dietitian, I always tell my clients - your plate can heal what pollution harms.
Here are my Top 10 Hacks to Detox Your Lungs Naturally — simple, home-friendly and 100% effective.
1. Start Your Day with Tulsi-Ginger-Black Pepper Kadha 🌿
Tulsi (holy basil) and ginger are two of the most powerful Ayurvedic herbs for the lungs.
Tulsi fights infections and removes mucus buildup.
Ginger and black pepper help clear nasal congestion and open airways.
💡 Boil 5 tulsi leaves, a small piece of ginger, and a pinch of pepper in a cup of water. Add honey (never boil it) once it cools slightly. Start your morning with this brew instead of tea.
2. Include Desi Gur (Jaggery) - The Forgotten Hero of Lung Detox During Pollution
Yes, your Nani was right when she said, “Khaana khaake ek tukda gur zaroor khana!”
Desi jaggery is one of India’s oldest lung detoxifiers; and science agrees.
Here’s why:
It acts as a natural blood purifier and removes dust and pollutants from the lungs.
Rich in iron and minerals, it boosts oxygen-carrying capacity.
Its mild expectorant properties help clear mucus from airways.
💡 Have a small piece (10–15g) after meals or mix it with sesame (til) during winter. Avoid jaggery if diabetic or allergic to sugar.
3. Garlic and Haldi - Your Daily Anti-Smog Shield
Garlic contains allicin, a compound that helps combat respiratory infections.Turmeric’s curcumin reduces inflammation in the lungs and prevents oxidative damage from pollutants.
💡 Try turmeric milk before bed and sauté garlic in ghee for your dals or sabzis.
4. Hydration - But Not Just Water
Your lungs need moisture to clear out trapped dust and toxins.
Drink 10–12 glasses of fluid daily - warm water, coconut water, or herbal teas.
💡 Try ajwain water or jeera-coriander water to ease digestion and reduce inflammation.
5. Go Green - Spinach, Methi & Broccoli
Green vegetables contain chlorophyll, which improves oxygen circulation and helps detoxify blood.
💡 Make a spinach soup with garlic and black pepper - a warming, lung-cleansing dinner for winter evenings.
6. Add Antioxidant Fruits: Amla, Guava, Pomegranate
Amla (Indian gooseberry) is rich in vitamin C, guava boosts collagen repair, and pomegranate purifies blood.
💡 One amla a day or 30ml fresh amla juice in the morning works wonders for lung health.
7. Power of Omega-3 Fats
Pollution triggers inflammation - omega-3s help cool that fire.
💡 Add walnuts, flaxseeds, or a teaspoon of chia seeds soaked overnight. Non-vegetarians can include grilled fish twice a week.
8. End Your Day with a Detox Elixir
Before bedtime, sip on warm water with turmeric, black pepper, and jaggery.This helps clear airways, improves circulation, and supports your body’s overnight detox process.
9. Avoid Fried, Packaged, and Sugary Foods
These foods worsen inflammation and make the lungs more prone to oxidative stress.💡 Replace chips and namkeen with roasted chana, makhana, or homemade nut bars.
10. Bring Nature Indoors - Air-Purifying Plants
While your diet works from inside, your environment should support from outside.
💡 Keep aloe vera, peace lily, money plant, and snake plant in your bedroom - they absorb toxins like formaldehyde and carbon dioxide.
A Note from Dietitian Ankita Gupta Sehgal
Your lungs are silently fighting for you every day.But the good news is - food can protect them. Every sip of tulsi tea, every bite of jaggery, and every deep breath of pranayama is a step toward healing.
Don’t wait for cough or breathlessness to start making changes. Start small, start now.
Because “prevention” isn’t just a word - it’s a plate full of right choices.
📣Heal Your Lungs with Food
If you’re struggling with cough, fatigue, or breathlessness during Delhi’s pollution season, join my Lung Detox Nutrition Program - a personalized plan to boost immunity, reduce inflammation, and help your lungs recover naturally.
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