Researchers studied over 17,000 people to see if eating healthier foods could protect them from diseases caused by air pollution. They tracked what people ate and measured the air pollution they were exposed to over 13 years. The study found that people who followed healthier eating patterns—like eating more fruits, vegetables, and whole grains—had lower chances of developing heart disease, diabetes, cancer, and other serious illnesses linked to air pollution. The benefits were even stronger when people stuck closely to these healthy eating patterns. This suggests that improving your diet might be one way to reduce the harmful effects of air pollution on your health.

The Quick Take

  • What they studied: Can eating healthier foods protect you from diseases caused by air pollution?
  • Who participated: 17,254 adults from the UK Biobank study who provided detailed food diaries multiple times between 2009-2012. Researchers followed their health for about 13 years.
  • Key finding: People who ate according to healthier dietary patterns had significantly lower rates of heart disease, diabetes, cancer, kidney disease, lung disease, dementia, and early death related to air pollution. For example, those with the best diet quality had 2-16 fewer cases of kidney disease per 1,000 people over 13 years compared to those who didn’t change their diet.
  • What it means for you: Eating a healthier diet may help protect your body from some of the harmful effects of air pollution. This is especially important if you live in an area with poor air quality. However, this doesn’t replace the need for cleaner air—it’s an additional protective strategy you can control.

The Research Details

This study used information from a large health database called the UK Biobank. Researchers looked at what 17,254 people ate by reviewing their food diaries from 2009-2012. They then measured how much air pollution each person was exposed to using computer models that estimated pollution levels at their home addresses. The researchers followed these people’s health for about 13 years and tracked who developed serious diseases like heart disease, diabetes, cancer, kidney disease, lung disease, and dementia, as well as who passed away. They analyzed 11 different healthy eating patterns, from Mediterranean-style diets to plant-based diets.

To figure out if diet could protect against air pollution damage, researchers used a special statistical method called the parametric g-formula. This allowed them to simulate what would happen if people improved their eating habits—essentially creating a virtual experiment to estimate how much disease could be prevented. They tested two levels of improvement: moving to the 75th percentile (pretty good diet) and the 90th percentile (excellent diet).

The study measured exposure to six common air pollutants: PM2.5 (tiny particles), PM10 (slightly larger particles), nitrogen dioxide, nitrogen oxides, sulfur dioxide, and benzene. These are pollutants that come from vehicle exhaust, factories, and other sources.

This research approach is important because it’s one of the first studies to look at whether diet can reduce the specific health damage caused by air pollution. Most previous studies looked at either diet benefits or air pollution risks separately. By combining both, this research shows that you might be able to reduce air pollution damage through your own choices. The study design is strong because it uses real-world data from thousands of people over many years, rather than just laboratory experiments.

This study has several strengths: it included a large number of people (over 17,000), followed them for a long time (13 years), and used detailed food records rather than just asking people to remember what they ate. The researchers also measured actual air pollution exposure rather than guessing. However, the study is observational, meaning researchers watched what happened rather than randomly assigning people to eat differently—so we can’t be 100% certain diet caused the protection. The study was done in the UK, so results might differ in other countries with different air quality or populations. Additionally, people who eat healthier might also exercise more or have other healthy habits that also protect them.

What the Results Show

Over the 13-year study period, 2,295 people developed heart disease, 475 developed diabetes, 1,912 developed cancer, 969 developed kidney disease, 395 developed lung disease, 405 developed dementia, and 814 people died. When researchers simulated what would happen if people improved their diet to a very healthy level, they found substantial reductions in disease risk.

For example, with the dietary diversity score (eating a wide variety of healthy foods), the benefits were: 2-10 fewer cases of diabetes per 1,000 people, 4-16 fewer cases of kidney disease per 1,000 people, 3-12 fewer cases of dementia per 1,000 people, and 3-10 fewer deaths per 1,000 people over 13 years. Heart disease, cancer, and lung disease also decreased, though the benefits were somewhat smaller.

Ten out of eleven dietary patterns tested showed protective benefits. Interestingly, the one diet that didn’t help much was the low-carbohydrate diet—this might be because very low-carb diets sometimes limit fruits and vegetables, which have protective compounds. The benefits were dose-dependent, meaning the better people stuck to healthy eating, the more protection they received.

The study found that the maximum benefits occurred when people achieved optimal adherence—essentially following the healthy eating pattern as closely as possible. Even moving to the 75th percentile (pretty good adherence) provided meaningful protection, suggesting you don’t have to be perfect to see benefits.

The research identified several dietary patterns that worked well, including Mediterranean-style diets, plant-based diets, and diets high in whole grains and fiber. Different patterns showed slightly different benefits for different diseases—for example, plant-based patterns were particularly protective for diabetes, while Mediterranean patterns showed broad benefits across multiple diseases. The study also found that the protective effect of diet was consistent across different levels of air pollution exposure, suggesting that healthy eating helps regardless of how polluted your air is.

Previous research has shown that both healthy diets and air pollution separately affect disease risk. Some studies suggested that antioxidants and anti-inflammatory compounds in healthy foods might protect against pollution damage. This study is among the first to directly test whether improving diet can reduce air pollution-related disease risk. The findings align with what scientists expected based on how these compounds work in the body, but actually demonstrating it in real people over 13 years is new and important.

This study has several important limitations to consider. First, it’s observational, meaning researchers watched what happened rather than randomly assigning people to eat differently, so we can’t prove diet caused the protection—other factors might be involved. Second, the study was done in the UK with mostly white participants, so results might not apply equally to other populations or countries with different air quality, foods, or genetics. Third, people who eat healthier often also exercise more, sleep better, and have other healthy habits, so it’s hard to know if the benefits come specifically from diet or from the whole healthy lifestyle. Fourth, the study used computer models to estimate air pollution exposure rather than direct measurements at each person’s home. Finally, the study relied on food diaries from 2009-2012 but followed people’s health for 13 years, so eating habits may have changed over time.

The Bottom Line

Based on this research, eating a healthier diet appears to help protect against air pollution-related diseases. The strongest evidence supports Mediterranean-style diets, plant-based diets, and diets emphasizing whole grains, fruits, and vegetables. Aim for dietary diversity—eating a wide variety of healthy foods—as this showed the strongest benefits. The confidence level is moderate: this is good evidence from a large, long-term study, but it’s not as definitive as a randomized controlled trial would be. These findings should be considered alongside other ways to reduce air pollution exposure, like using air filters and avoiding outdoor activities during high pollution days.

Everyone should care about this research, but it’s especially relevant for people who live in areas with poor air quality, people with existing heart disease or diabetes, older adults, and people with lung disease. If you live in a city with significant air pollution, improving your diet could be an important health strategy. However, this research doesn’t replace the need for cleaner air policies and personal air quality protection measures. People with specific medical conditions should discuss dietary changes with their doctor before making major changes.

Based on the study’s 13-year timeframe, you shouldn’t expect immediate results. The protective benefits of healthy eating against air pollution damage likely build up over months and years. You might notice some benefits like improved energy and better digestion within weeks, but the major disease prevention benefits would take years to develop. Think of it as a long-term investment in your health rather than a quick fix.

Want to Apply This Research?

  • Track your dietary diversity score by logging the number of different food groups you eat each day (aim for at least 5-7 different groups: fruits, vegetables, whole grains, proteins, dairy/alternatives, healthy fats, and legumes). Use the app to set a daily goal and monitor weekly averages.
  • Start by adding one new healthy food to your diet each week. For example: Week 1 add berries, Week 2 add leafy greens, Week 3 add whole grain bread, etc. Use the app to plan meals that include a variety of colors and food types, making it easier to achieve dietary diversity without feeling overwhelmed.
  • Create a monthly check-in where you review your dietary diversity trends and air quality data in your area. When air quality is poor (high pollution days), use the app to remind yourself to eat extra well that day, as the research suggests good nutrition is especially protective during high pollution periods. Track how you feel—energy levels, breathing, and general wellness—alongside your diet quality to notice personal patterns.

This research suggests that healthy eating may help reduce disease risk from air pollution, but it does not prove that diet alone can prevent air pollution-related diseases. This study was observational and cannot establish definitive cause-and-effect relationships. The findings should not replace medical advice from your healthcare provider, air quality protection measures, or treatment for existing conditions. If you have heart disease, diabetes, kidney disease, lung disease, or other chronic conditions, consult your doctor before making significant dietary changes. This research is not a substitute for policies and actions to reduce air pollution in your community. Individual results may vary based on genetics, overall lifestyle, and other health factors.