If you're one of the many Australians experiencing persistent ringing, buzzing, or hissing in your ears, you're not alone. Approximately one in three 1Source: Soundfair people in Australia have experienced tinnitus at some point in their life. While this condition can be frustrating and sometimes debilitating, emerging research suggests that your diet might play a significant role in managing your symptoms.
At Rasura Chiropractic Centres on the Sunshine Coast, we take a holistic approach to treating tinnitus, addressing not just the physical aspects but also lifestyle factors that can influence your condition – including your food choices. Understanding which foods may trigger or worsen your tinnitus is an important step toward taking control of your hearing health.
How Food Affects Tinnitus
What you eat can affect the ringing in your ears (tinnitus), but this connection is different for each person. Some researchers think tinnitus might be like a migraine in your ears – you might get ear ringing instead of a headache when exposed to certain triggers.
While scientists haven't proven that specific foods definitely cause or worsen tinnitus for everyone, many people feel better when they find and avoid foods that trigger their symptoms. What bothers one person's tinnitus might not affect another person at all. That's why it's important to figure out what works for you personally.
The foods you eat can change things in your body, such as:
- Blood flow to your ears
- Inflammation levels
- How your nervous system works
These changes can make your tinnitus symptoms better or worse. Learning about how food affects your tinnitus can help you make better choices about what to eat.
Foods to Avoid if You Have Tinnitus
Salt
Research suggests that you should eat less salt if you have tinnitus. Too much salt can reduce blood flow to your ears and raise blood pressure, which can make your tinnitus worse.
Be careful – it's not just about the salt shaker. Many everyday foods are high in salt, like:
- Canned soups
- Processed meats
- Crackers and snacks
- Ready-made meals
- Takeaway food
Check food labels to find out how much salt is in your food. Most of the salt we eat (about 75%) comes from processed foods, not from adding salt while cooking or eating.
Caffeine
Caffeine affects different people with tinnitus in different ways. For many people, having too much caffeine makes tinnitus worse. But some people say caffeine actually helps their symptoms.
You can find caffeine in:
- Coffee
- Tea
- Energy drinks
- Chocolate
Tip: Instead of stopping caffeine completely, try slowly cutting back and notice how it affects your tinnitus. Many people find their symptoms improve when they avoid caffeine later in the day.
Alcohol
Alcohol can make tinnitus worse in two main ways: it dehydrates you and raises your blood pressure. Beer and wine often cause more problems than spirits like vodka.
Some people need to stop drinking alcohol completely to control their tinnitus. If you do drink, stay hydrated and drink in moderation.
Sugar and White Carbohydrates
Eating lots of sugar can make tinnitus worse. This includes foods like:
- Sweets and candy
- Soft drinks
- Fruit juices
- White bread
- Pastries
- Most breakfast cereals
These foods can quickly raise your blood sugar levels, which might affect your tinnitus.
Unhealthy Fats
Some types of fats can make tinnitus worse:
- Saturated fats: Found in cheese, butter, and red meat
- Trans fats: Found in fried foods
Instead, try healthy fats from foods like olive oil, avocados, and fish.
MSG (Monosodium Glutamate)
MSG is a food additive that might make tinnitus worse. It's often found in:
- Asian dishes
- Packaged soups
- Sauces
- Savoury snacks
Sometimes MSG is listed under different names, like "autolysed yeast powder," so check ingredients carefully.
Artificial Sweeteners (Aspartame)
Many experts suggest avoiding aspartame if you have tinnitus. This artificial sweetener might make your tinnitus louder.
You'll find aspartame in:
- Diet drinks
- Sugar-free foods
- Foods labelled "low sugar" or "sugar-free"
More Things That Can Affect Your Tinnitus
Natural Food Compounds
Some natural substances in foods can make tinnitus worse for some people:
- Tyramine: Found in aged cheese, smoked meats, and fermented foods. It can make blood vessels squeeze and expand, which might trigger tinnitus symptoms.
- Histamine: Makes blood vessels wider, which might affect tinnitus. Found in fermented foods, aged cheese, wine, and some fish.
- Salicylates: Natural chemicals that some people are sensitive to. Found in dried fruits, berries, tomatoes, and nuts.
Water Intake
Not drinking enough water can make tinnitus worse. This is because your inner ear needs fluid to work properly. Try to drink about 2 litres of water each day, especially in warm weather like here on the Sunshine Coast.
Regular Eating
Skipping meals can make tinnitus worse. When you don't eat regularly, your blood sugar drops and your body gets stressed. This can affect your tinnitus. Try to eat regular meals throughout the day.
Foods That Might Help Your Tinnitus
Some foods might help reduce tinnitus symptoms by lowering inflammation and improving blood flow:
- Pineapple: Contains natural compounds that can help reduce inflammation in your body
- Garlic: Helps improve blood flow, which might help reduce tinnitus
- Bananas: Rich in potassium, which helps control fluid levels in your body and ears
- Fresh fruits and vegetables: Good for overall health and can help fight inflammation
Tips for a Tinnitus-Friendly Diet
Track Your Food and Symptoms
Write down what you eat and how your tinnitus feels afterward. This can help you find which foods affect your symptoms.
Try Removing Problem Foods
If you think certain foods might be making your tinnitus worse, try stopping them for two weeks. Then add them back one at a time to see how they affect you.
Drink Enough Water
Make sure to drink water throughout the day to keep your body and ears healthy.
Eat Regular Meals
Try to eat three meals a day and healthy snacks when needed. This helps keep your blood sugar steady.
Get All Your Nutrients
If you stop eating certain foods, make sure you're still eating a healthy, balanced diet. A dietitian can help you plan meals that work for you.
How We Can Help at Rasura Chiropractic
At our Sunshine Coast clinics, we help people with tinnitus through a holistic care approach. We take the time to understand what triggers your tinnitus, including how different foods might affect you, and create a treatment plan just for you.
Here are some of the methods we use to help manage your tinnitus:
- Gentle spinal adjustments to help your nerves work better and improve blood flow
- Neck treatments to help reduce tinnitus caused by neck problems
- Advice about which foods might help or hurt your tinnitus
- Techniques to lower stress, since stress can make tinnitus worse
- Muscle and tissue treatments
- Tips for everyday habits that can help your ears stay healthy
We look at all these different ways to help you, not just one. Our team really wants to help make your tinnitus less bothersome so you can enjoy life more.
Summary
Different foods affect each person's tinnitus differently. By finding out which foods bother your tinnitus and avoiding them, while still eating healthy foods, you might find your tinnitus gets better.
Remember that changing what you eat is just one way to help with tinnitus. For the best results, it's good to try several approaches together. Our team at Rasura Chiropractic can help you find what works best for you. We're here to help you deal with your tinnitus and improve your hearing health.
Want help with your tinnitus? Contact our friendly receptionists at our Alexandra Headland or Coolum Beach clinic. We're ready to help you feel better.
