Living with tinnitus, that constant ringing, buzzing or hissing in the ears, can be frustrating enough on its own. But did you know that what’s on your plate could sometimes make it worse?
While food isn’t the cause of tinnitus, some people find that certain ingredients seem to trigger flare-ups, while others can actually help soothe the noise a little.
Let’s break down the connection between your diet and your ears, and what small changes might make a difference.
Foods That Might Make Tinnitus Worse
Some foods and drinks are known to irritate the nervous system or affect blood flow, both of which can impact tinnitus symptoms. Here are a few common culprits:
1. Caffeine
Coffee, tea, energy drinks, and even chocolate contain caffeine, which can stimulate your nervous system. For some people, this can make the ringing in their ears seem louder or sharper.
2. Salty Foods
Think crisps, salted nuts, cured meats, and instant noodles. High salt intake can increase blood pressure, which may worsen tinnitus, especially for those with underlying circulation issues.
3. Alcohol
A glass of wine or beer might seem harmless, but alcohol can cause blood vessels to dilate, affecting blood flow in the inner ear and possibly intensifying tinnitus.
4. Processed Sugars
Highly processed sugary foods can cause spikes and crashes in blood sugar levels. Some people notice that these ups and downs seem to match changes in their tinnitus symptoms.
5. MSG and Artificial Sweeteners
Monosodium glutamate (MSG), often found in packaged snacks or takeaway food, and some artificial sweeteners like aspartame, are thought by some to irritate nerve pathways linked to hearing.
Foods That May Help Soothe Tinnitus
While no food is a guaranteed “cure,” some dietary choices may help support better blood circulation, reduce inflammation, and maintain nerve health, all important when managing tinnitus.
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1. Fresh Fruits and Vegetables
A diet rich in colourful fruits and leafy greens is packed with antioxidants, which help protect your cells, including those in your ears, from damage.
2. Omega-3 Fatty Acids
Found in oily fish like salmon, mackerel, and sardines, omega-3s can support healthy circulation. Some research suggests this may benefit ear health and reduce tinnitus risk.
3. Magnesium-Rich Foods
Spinach, avocado, nuts, and seeds are good sources of magnesium, which can help regulate nerve function and blood pressure.
4. Zinc
This mineral, found in foods like pumpkin seeds, chickpeas, and oysters, plays a role in immune health and has been linked in some studies to improvements in tinnitus for certain people.
5. Hydration
It sounds simple, but drinking enough water throughout the day can help maintain healthy circulation, which could make a difference in how loud or irritating tinnitus feels.
Everyone’s Body is Different
It’s important to remember that no two people with tinnitus are exactly alike. What triggers a flare-up for one person might have no effect on someone else. Keeping a simple food diary for a few weeks, noting what you eat and when symptoms seem to worsen or improve, can be a helpful way to spot patterns.
Before making any major changes to your diet, it’s always a good idea to discuss it with a healthcare professional. Sometimes, tinnitus can also be linked to underlying issues like ear infections, hearing loss, or other medical conditions that need attention.
When to See a Doctor About Tinnitus
If your tinnitus is becoming more frequent, getting louder, or affecting your sleep and quality of life, it’s time to seek advice.
At Dr Lynne Lim Ear Nose Throat Head and Neck Surgery Centre, Dr Lynne Lim, a Senior Consultant Ear Nose Throat – Head & Neck Surgeon, works closely with patients to understand the possible causes of tinnitus and recommend tailored treatment options.
Our clinic offers comprehensive evaluations and a supportive environment to help you manage symptoms, whether through medical treatment, hearing support, or practical lifestyle changes.
