I’ve had asthma since birth. Doctors told my parents I would never play soccer, run a marathon, or do anything that demanded serious endurance. They handed me an inhaler and said that was the best I could hope for. Yet here I am, decades later, an ultra runner who has won 100K races and continues to push the boundaries of what people think is possible for someone living with asthma. Over time, I’ve learned that asthma management goes far beyond medication—it’s about understanding every part of your body’s ecosystem. One of the most overlooked pieces of that puzzle is food. The wrong foods can silently trigger inflammation and worsen asthma symptoms, while the right ones can strengthen your lungs and energy from the inside out.

In this post (and in the YouTube video linked here, and podcast episode linked here), I’m going to share the simple four-step process I use to avoid food triggers that worsen asthma. It’s a mix of personal experience, practical science, and a whole lot of trial and error. This process has helped me control my asthma naturally, improve my performance, and build a lifestyle where I can thrive—not just survive—with asthma.

Step 1: Identify the foods that trigger asthma

The first step in learning how to avoid food triggers is awareness. Over the years, I’ve noticed that some foods consistently make my asthma worse, even if they don’t cause an immediate reaction. The big culprits are dairy, alcohol, and sugar. Each of these plays a role in creating inflammation in the body, which is one of the main drivers behind worsening asthma symptoms.

Let’s start with dairy. Especially in the United States, much of the dairy we consume is highly processed and often loaded with hormones and additives. When I eat dairy regularly, I notice it affects my breathing almost immediately. My airways feel tighter, and my recovery after runs slows down. While I’ve been known to make exceptions—like when Culver’s offers their famous CurderBurger for a limited time each year—I typically keep dairy out of my diet. Those few indulgent days each year are worth it for the nostalgia, but they remind me why I stay disciplined the rest of the time.

Then there’s alcohol. I know some people reading this are too young to drink, but for anyone who does, hear me out: alcohol is one of the sneakiest asthma aggravators out there. It dehydrates your body, taxes your liver, and increases systemic inflammation. After quitting alcohol for 12 months straight, I noticed a dramatic improvement in my breathing, recovery, and energy levels. Even one or two drinks can set me back for days. If you’re serious about managing asthma and performing at your best, cutting down—or cutting it out entirely—is one of the most powerful changes you can make.

And finally, sugar. Sugar isn’t just bad for your waistline; it’s bad for your lungs too. Excess sugar spikes inflammation, weakens your immune system, and can make asthma symptoms worse over time. I always tell people: unless your doctor has you on a specific medical diet, there’s no reason to overconsume sugar. Moderation is key, but if you’re serious about breathing better, reducing your sugar intake can be a game changer.

Step 2: Get tested for allergies and sensitivities

Once you understand which foods generally worsen asthma, the next step is to figure out which foods specifically affect you. Not everyone reacts to the same foods in the same way, and sometimes the culprits are unexpected.

When I was two years old, I learned this lesson the hard way. My dad was eating a bag of peanuts on our back patio. Being the curious kid that I was, I pointed to the bag and said “mine.” He handed me a peanut, and within hours, my body broke out in hives. My parents rushed me to the hospital, and I was diagnosed with a severe nut allergy. That moment defined a big part of my relationship with food. Over time, the severity of my nut allergy has lessened, but it taught me to pay close attention to how foods interact with my body.

Years later, I discovered another surprising food sensitivity—this time to asparagus. I remember going for a run one afternoon and feeling my face start to swell. My breathing got heavier, and it felt like I was having an allergic reaction. When it happened again a few days later after eating asparagus, I realized my body was sending a clear message.

The truth is, our bodies are constantly communicating with us; we just have to learn to listen. Getting a professional food sensitivity or allergy test can save you years of frustration and confusion. It’s not just about eliminating foods—it’s about understanding which ones create inflammation or interfere with your respiratory system. For athletes with asthma, that awareness is everything.

Step 3: Find delicious, healthy alternatives

Avoiding trigger foods doesn’t mean giving up joy. In fact, finding healthy alternatives has been one of the most satisfying parts of my journey. I’ve always loved ice cream. When I was younger, a trip to Costco for soft-serve was one of my favorite treats. But as I became more aware of how dairy and sugar affected my asthma, I knew I needed a replacement that still felt like a reward.

Now I make my own healthy versions. I often mix high-quality organic yogurt with fresh fruit, chia seeds, and hemp seeds. It’s still creamy, sweet, and satisfying—but without the same inflammatory punch. I’ll even switch between cow’s milk, goat’s milk, or sheep’s milk yogurts depending on how my body feels. Goat cheese is another favorite of mine. It gives me that savory satisfaction without triggering my asthma the way cow’s milk cheese does.

If you’re reading this and thinking, “I could never give up cheese” or “I need dessert,” I get it. The key is to replace—not restrict. Experiment with new foods. Try oat milk ice cream, coconut-based yogurt, or homemade frozen banana desserts. There are so many creative ways to eat what you love while still prioritizing your health. When you find alternatives that excite you, it becomes much easier to stay consistent.

Step 4: Reward yourself mindfully

Here’s the truth: if you try to live perfectly all the time, you’ll burn out. Restriction without reward leads to resentment. That’s why my fourth step is all about balance.

Unless you have a life-threatening allergy or your doctor has explicitly told you to avoid a food forever, I believe in rewarding yourself occasionally. For me, that means enjoying a Costco soft-serve once a month or indulging in a CurderBurger during its two-week comeback each year. These moments remind me that life is about progress, not perfection.

There are two benefits to this approach. First, it creates excitement and abundance. When you know you have a reward coming, it’s easier to stay disciplined the rest of the time. Second, it gives you a chance to observe your body’s response. When I eat dairy or sugar after going weeks without it, the difference is immediate. My sinuses get congested, my energy dips, and my breathing feels heavier. That feedback reminds me why I choose healthier options most days.

Rewarding yourself isn’t about losing control—it’s about celebrating progress. It’s about reminding yourself that discipline and joy can coexist.

Building your healthy living foundation

Avoiding food triggers that worsen asthma is just one part of a larger lifestyle. What really changed everything for me was discovering what I now call my three pillars of healthy living: consistent movement, food tracking, and accountability. Once I began applying those three habits daily, my body transformed. I lost 40 pounds, gained endurance, and became a stronger, more resilient athlete.

That’s why I created my free Healthy Living Guide to help others with asthma start building these same habits. It breaks down each pillar into simple, actionable steps that you can start implementing today—no fancy equipment, no extreme diets, just real progress you can feel.

Living with asthma doesn’t mean living in limitation. It means learning how to optimize your body’s unique blueprint. Food can either fuel your asthma or free you from it—and understanding that difference is one of the most empowering things you can do for your health.

I’m not perfect. I still have my ice cream days, my CurderBurger splurges, and my moments of indulgence. But every time I come back to these four steps—identify triggers, test your sensitivities, find healthy swaps, and reward yourself with intention—I feel in control again.

Asthma may have been written into my story from birth, but how I live with it is entirely my choice. By paying attention to what you eat, you can rewrite your story too—one breath, one bite, and one step at a time.