Haze in Singapore: Are there any specific food and drinks to avoid?

On Saturday (7 Oct), Singapore's air quality fell into the unhealthy range on Saturday for the first time since 2019, as winds brought haze from Indonesia's forest fires.

The National Environment Agency (NEA) has issued warnings that Singapore could face a bad haze period. The seasonal phenomenon, caused by land and forest fires in neighbouring regions, could potentially be worse this year with a more intense dry season expected. This is due to a 70 to 80 per cent chance of an El Nino event, a naturally occurring climate pattern that is associated with changes in the ocean and atmosphere in the parts of the Pacific Ocean near the equator, happening this year.

As a precaution, the NEA has convened Singapore’s Haze Task Force, and is urging Singaporeans to ensure that they have an adequate supply of N95 face masks and to check if their air purifiers are in good working condition.

A healthy diet could also help with any side effects when the air quality enters the unhealthy range.

“Air pollutants, particularly fine particulate matter with an aerodynamic diameter of ≤2.5 µm (PM2.5) found in haze, can penetrate deep into our lungs, leading to inflammation, poorer immunity and respiratory issues. Inadequate nutrient intake or deficiencies can also affect our immune response. While a healthy diet alone cannot fully protect us from the effects of haze, it can effectively support our immune system and overall well-being,” says Candy Goh, a dietician at Parkway Medicentre.

Here, we spoke with Candy to find out more about the dos and don’ts when it comes to her dietary recommendations during the haze period. “Remember, maintaining a balanced and varied diet is key to supporting your overall health, even during the haze. It's advisable to consult with a registered dietitian for personalised advice tailored to your specific needs and health conditions.”

Do: Eat a rainbow

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While there are no specific foods or drinks that must be incorporated into our diet, eating a rainbow of fruits and vegetables ensures you receive a wide spectrum of nutrients to strengthen your body's defences during the haze period. Include a variety of colourful fruits and vegetables in your diet.

Each colour contains unique disease-fighting phytochemicals and antioxidants that support your immune system. Examples include red tomatoes, orange carrots, yellow capsicum, green spinach, blueberries, and white cauliflower. Eat a rainbow!

Do: Have a well-balanced diet

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Eating a well-balanced diet from all food groups ensures you receive adequate nutrients to support your immune system. Use the healthy plate model to plan your meals: fill a quarter of your plate with whole grains (e.g. brown rice and wholemeal bread, etc.), another quarter with a good source of protein (e.g. lean meat/ fish, tofu, etc. ), and half with fruits (e.g. banana, pears etc.) and vegetables (e.g. spinach, carrots, etc.).

Do: Stay hydrated

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Stay hydrated! Drink an adequate amount of fluids daily to prevent dehydration, dry skin, and chapped lips. Proper hydration helps maintain intact skin barriers, preventing air pollutants from invading and damaging the body. Drinking water also aids in flushing out toxins absorbed by your lungs and skin and can alleviate symptoms like dry or sore throat. Aim for 6-8 glasses of water per day and maintain a light-yellow urine colour.

Don't: Eat highly processed food

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Limit or avoid processed food, fried or greasy foods, and sugary beverages: Highly processed foods often contain unhealthy fats and added sugars that contribute to inflammation and oxidative stress. Choose for whole foods whenever possible and hydrate with water, herbal tea, or unsweetened beverages instead.

Don't: Drink beverages that contribute to fluid loss

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Limit beverages that promote fluid loss and leach nutrients from the body, such as coffee and alcohol.