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Wildfires are happening more often and are getting harder to control due to dry weather, high heat, and strong winds. According to areport, the frequency of extreme wildfires worldwide has more than doubled in the past two decades.
One recent example is the2025 Los Angeles wildfires, which affected tens of thousands of people, taking dozens of precious lives. Unfortunately, it is not just a once-in-a-while event. Research accuratelypredicted a 14% increase in wildfires by 2023, and the same study has predicted a 30% increase by 2050.
With wildfires' increasing in frequency and severity, more survivors need proper care and rehabilitation. Though many people pay less attention to a healthy diet after surviving a wildfire, eating the right foods can speed up healing. Similarly, unhealthy dietary choices can make recovery harder.
Signs of direct contact with fire or excessive smoke inhalation are easy to notice right after surviving a fire. These signs usually appear immediately, and you can see them on your skin or feel them in your body. Thesesigns include:
Burns on the skin
Difficulty breathing
Coughing or wheezing
Dizziness from inhaling smoke
Headache
Visible wounds
Sometimes, damage caused by smoke or heat to your body takes time to show up. For example, smoke inhalation can affect your lungs or cause internal injuries, which you may not notice initially. Here are some signs and symptoms that may come up hours after survival:
Persistent coughing
Chest tightness
Vomiting
Blurred vision
Eye irritation
In addition to obvious burns and injuries, surviving a wildfire can have many long-lasting effects on the body. Inhaling smoke from a fire can harm your lungs, heart, and evengut health. You may not notice such problems immediately as symptoms appear gradually.
When you breathe in smoke from a wildfire,harmful chemicals and tiny particles enter your lungs. These particles can causeinflammation and make it harder for your lungs to work properly. A2018 study shows that inhalation of smoke from wildfires can damage the upper respiratory tract, cause pulmonary edema, and/or increase the risk of lung infection.
Astudy published in Nature Communications shows that for every 10 micrograms per cubic meter increase in wildfire-specificPM 2.5, respiratory hospitalizations increase by 1.3% to 10%. Astudy in the Annals of Burns and Fire Disaster journal shows that acute respiratory distress syndrome (ARDS) is a common complication of inhaling wildfire smoke. ARDS is a life-threatening condition, with a mortality rate ofover 40%.
Inhaling smoke from a wildfire can also harm your heart health. The particles in the smoke can enter the bloodstream, causing inflammation and stress to the heart.
A2022 study shows that exposure to wildfire smoke, especially particulate matter with a diameter of 2.5 micrometers or smaller, can increase the risk ofblood pressure issues, plaque formation in the blood vessels, and heart attack. An EPAreportalso warns that exposure to wildfire can increase the risk of heart attack and heart failure.
It may come as a surprise but wildfire smoke can also impact your gut health. The harmful particles in smoke can cause inflammation in the digestive system, leading to discomfort and digestive issues.
A2024 report shows that digestive issues are among the major causes of death in people with long exposure to wildfire smoke. Additionally, a2024 study in the Journal of Hazardous Material suggests that inhaling smoke can disrupt the balance of good bacteria in the gut, which can lead to seriouslong-term health problems.
Diet can play a major role in recovery after a fire emergency. But most people overlook this aspect of surviving a wildfire. Your diet should include foods to accelerate wound healing, provide energy, boost your immunity, and lower the risk of long-term complications from exposure to wildfire smoke.
Here are some healthy food choices that you should consider after surviving a fire emergency:
Protein sources should be your first priority when planning your diet after surviving a wildfire. Your body needs protein torepair tissues and heal wounds. If you are less active or immobile due to an injury, protein helps maintain your muscle mass. Maintaining muscle mass is especially important for people recovering from burns, as it supports healing.
If you are a fireman, a protein diet is even more crucial for you. This is because this job involves intense physical activity which requires muscle mass and strength. Eating enough protein helps repair muscles, build strength, and keep your body ready for challenging tasks.
Studies show that protein also supports your immune system. So, a higher intake of protein will also help prevent infections, especially if you have burn wounds. Lean proteins are a healthy way to get the protein you need without the extra or unhealthy fats that may be detrimental for your heart health.
Some good sources of lean protein include:
Skinless chicken breast
Turkey
Fish (like salmon, cod, or tuna)
Egg Whites
Tofu
Lentils and beans
You can also ensure a daily intake of lean proteins by picking aprotein powder.
Fruits and vegetables are a source of healthy carbohydrates and provide your body with vitamins, minerals, and other important nutrients. A2023 study shows that carbohydrates serve as an energy source for wound healing.
Fiber from fruits and vegetablessupports digestive health, which is often a long-term complication of exposure to wildfire. Antioxidants in fruits and vegetablessupport immunity and help lower the risk of infections.
Here are some fruits and vegetables that you can add to your diet to support the recovery:
Blueberries
Oranges
Bananas
Apple
Spinach
Sweet potatoes
Bell peppers
Drinks like smoothies or milkshakes can help you meet your calorie needs in an easy and healthy way. You get simple glucose from such drinks andstudies show that glucose serves as fuel for wound healing.
Long-term exposure to wildfire and smoke can significantly increase therisk of dehydration and related complications. These drinks can help you maintain your hydration levels in addition to supplying calories for quick energy.
Dairy products like milk, cheese, and yogurt are excellent sources of protein, which supports wound healing and muscle repair.Reports show that exposure to wildfire smoke can harm your gut microbiota.
Yogurt and other fermented dairy products containprobiotics, which can improve gut microbiota and support efficient digestion.
Here are some dairy product options that you can incorporate in your diet for proteins and probiotics:
Low-fat milk
Cottage Cheese
Mozzarella cheese
Yogurt with live probiotics
Kefir
Healthy fats, such as omega-3 fatty acids, are a great way to fulfill your body’s fat requirements. Omega-3 fatty acids haveantioxidant properties, which can help lower inflammation and promote healing.Reports also show that healthy fats support cardiovascular health, which is important since smoke exposure can increase the risk of heart problems in the long term.
Some examples of healthy fat sources include:
Avocados
Almonds
Cashews
Chia seeds
Flaxseeds
Fatty fish
Eating the following foods may not be a good idea after surviving a fire hazard:
After a wildfire, avoid foods that could be contaminated by smoke or soot — fine black ash particles. Wildfire smoke carriesharmful chemicals that may land on food items that are exposed to smoke.
Eating these contaminated foods can cause more problems with your breathing or increase the risk of infections. Illnesses from eating such foods can negatively impact your healing and add to the discomfort.
Eating processed foods like chips, sugary snacks, and fast food might not be a good choice after surviving a fire emergency. Such foods usually have a lot of unhealthy fats, sugars, and preservatives.
Studies show that sugar from processed foods can increase the risk of inflammation. Trans fats in fried foods can also increase the likelihood of cardiovascular complications, which are already a threat when exposed to wildfire smoke.
Avoid excessive alcohol intake after surviving a wildfire.Evidence shows that alcohol can make you more dehydrated, which is already a concern after surviving a wildfire.
Alcohol can alsoweaken your immune system and your body may struggle to protect the wounds from infections. This can slow the healing of wounds and increase the risk of complications.Reports also show that excessive alcohol consumption can put stress on your cardiovascular system.
You should also be careful about foods high in sodium, such as canned soups, processed meats, and salty snacks, after surviving a fire emergency.Studies show that excessive sodium can lead to water retention, which may worsen swelling and inflammation in the body. It is especially worse for you if you have burns or injuries.
That said, avoiding sodium altogether isn’t recommended as the relationship between sodium and burn injuries is a bit more complicated.
Thing is, burn injuries may lead to asodium deficiency below a critical level, which can cause additional health complications. So, if you suffer severe burns from a fire, we recommend you consult your physician for personalized sodium recommendations.
After surviving a fire, many people stay in temporary safe places where it’s difficult to maintain a balanced diet and get all the nutrients the body needs. In this situation, superfood powders can help you maintain your health and support your recovery.
These powders provide essential vitamins, minerals, and antioxidants of whole fruits and vegetables, which support the body’s recovery. These powders can also help with hydration, as you can mix them with juices or smoothies.
If you find yourself in such a situation and looking for superfood powders to support your health, we recommend you incorporateOrganic Greens Powder Superfood in your diet. This superfood powder will provide you with plant-based protein along with nutrients like vitamins, minerals, and antioxidants for reviving your health.
Wildfire events are increasing worldwide, leading to more survivors who need proper rehabilitation to restore their health and lives. One underrated aspect of this rehabilitation is diet, as it plays a significant role in healing and recovery.
People with wounds need more protein and energy-rich foods to support tissue repair and overall recovery. Such people also need to avoid foods that can cause inflammation, as this can slow healing.
If you are a wildfire survivor and planning your diet, it’s essential for you to also consider the long-term effects of your diet on health. This is because people surviving fire emergencies typically face a higher risk of complications, like heart conditions and gut problems, compared to the general population.