Haze-Season Snacking: 6 Snacks to Support Your Lungs

When the haze rolls in, most of us think about masks and air purifiers first. Those matter most, but what you eat can support your body too. Our lungs naturally clean themselves using mucus, tiny hair-like structures called cilia, and coughing once exposure to haze stops. There are no special drinks, teas, or food that can magically remove fine PM2.5 particles from deep inside our lung tissue.

However, nutrients like vitamin E, omega-3s and antioxidants help your body cope with everyday stress. They support lung health during haze and air pollution by combatting oxidative stress and airway inflammation. If you have a scratchy throat, warm, soothing sips can also mitigate the symptoms greatly.

Here are six picks to keep in your bag or desk drawer this haze season.

1. Squirrel Walnuts

Walnuts are one of the best plant sources of omega-3 fats, which are linked to healthy inflammation balance. Squirrel Walnuts come raw, baked or with Himalayan rock salt. Toss a few into oatmeal or yoghurt, or snack on them with a piece of fruit.

2. Diamond Almonds

Almonds are among the best food sources of Vitamin E. Vitamin E is a fat-soluble antioxidant that protects cell membranes, including those lining your airways. Almonds also provide magnesium, fibre and about 6g of protein per handful. Diamond Almonds make an easy grab-and-go snack, and the raw and baked versions keep things simple.

3. Super Berries Medley

What’s inside: Mulberries, blackcurrants, goji berries and cranberries.

• Blackcurrants: rich in anthocyanins.
• Goji berries: contain carotenoids such as zeaxanthin, also associated with eye health.
• Mulberries: a source of anthocyanins, some iron and fibre.
• Cranberries: contain proanthocyanidins, a type of polyphenol.

Antioxidants from a varied, colourful diet help your body manage oxidative stress. Haze can also irritate the eyes, so carotenoid-rich foods are a nice bonus.The Super Berries Medley is a vegan, naturally sweet way to get your colourful fruit fix when fresh produce isn’t handy.

4. Truly Veggie Medley

What’s inside: Sweet potato, pumpkin, carrot, yam and green bean.

Orange vegetables like sweet potato, pumpkin and carrot are rich in beta-carotene, which your body converts to vitamin A. Vitamin A helps maintain the mucous membranes that line your respiratory tract. Yam and green beans add fibre and variety.

When you’re staying indoors, it’s easy to snack on salty, oily chips. A veggie-based crunchy option is a better swap that still scratches the itch. The Truly Veggie Medley is a good swap for greasy chips when you’re staying indoors.

5. Supreme Popular Medley

What’s inside: Almonds, cashews, macadamias and pistachio kernels.

• Almonds: vitamin E and magnesium.
• Cashews: zinc and copper, minerals involved in immune function.
• Macadamias: mostly heart-friendly monounsaturated fats.
• Pistachios: vitamin B6 and the antioxidant lutein.

A mixed medley spreads your nutrient intake across several nuts, so you get more from one convenient pack. This Supreme Popular Medley combines nuts together so you get healthy fats, vitamin E and minerals like magnesium in a single pack, and it’s vegan friendly.

6. Honey & Tea Sachets for Throat-Soothing Sips

A dry or scratchy throat is a common haze complaint. Warm drinks help keep your throat moist, and honey is a traditional soother. Research suggests honey can ease cough symptoms. Staying well hydrated also helps keep the mucus in your airways thin and easier to clear.Try the Honey & Tea Sachet Party Packs for convenient single servings, or browse the Bee Bee Natural Jarrah Recolte Honey for a spoonful in warm water. Stir honey into a warm (not boiling) cup of water or tea in the evening, when the haze and throat generally worsens. 

Quick Haze-Day Tips

• Check the PSI before heading out, and wear an N95 or equivalent mask if levels are unhealthy.
• Keep windows closed and use an air purifier if you have one.
• Hydrate generously: Drink plenty of water to keep your respiratory tract moist, thin out mucus, and soothe a scratchy throat.
• Avoid extra irritants: Stay away from cigarette smoke, vaping, burning incense, or lighting candles, which add more particles to already sensitive airways.
• Eat supportive foods: Focus on a balanced diet rich in fresh fruits and vegetables, and explore traditional options like snow fungus or monk fruit teas to ease throat discomfort

This post is for general wellness inspiration only and isn’t medical advice. Snacks support a healthy diet but don’t treat or prevent haze-related health issues.