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Eat to Manage Tinnitus: Foods to Help & What to Avoid

Introduction: What is Tinnitus?

Tinnitus is a hearing disorder characterized by persistent ringing, buzzing or other noises in one or both ears. It can be experienced as a high-pitched whistle, clicking, hissing or whistling inside the head. Tinnitus can range from a mild nuisance to a more disabling condition that interferes with everyday activities.

What Causes Tinnitus?

Tinnitus may be caused by many factors, including exposure to loud noise, ear infections, head and neck injuries, certain medications, age-related hearing loss, and excessive wax buildup in the ears. It is important to visit an audiologist or doctor if you experience tinnitus so that they can identify the underlying cause and suggest an appropriate treatment plan.

Tinnitus Symptoms

The most common symptom of tinnitus is a persistent ringing, buzzing, or other noise in the affected ear(s). Other symptoms may include a feeling of fullness in the ear, difficulty concentrating, dizziness, and depression. Tinnitus can also make it difficult to sleep and may interfere with daily activities such as work and socializing.

Diet Basics for Tinnitus Sufferers

When it comes to managing tinnitus, the first step is to get an understanding about how diet affects it. Eating certain foods and avoiding others can help you manage your condition better.

It’s important to make sure that you eat a balanced diet full of healthy nutrients. This means eating a variety of fruits and vegetables, whole grains, lean proteins, and healthy proteins and fats. Avoid food with lots of added sugar, processed foods, and unhealthy fats.

It’s also important to watch your portion sizes and not overeat. Overeating can lead to weight gain, which can worsen your tinnitus symptoms.

Another important aspect of your diet is to stay hydrated. Drink enough water daily to keep your body and brain functioning optimally. Drinking plenty of fluids can help flush toxins out of your body and reduce tinnitus symptoms.

Lastly, managing stress is key to managing your tinnitus symptoms. Eating foods that are rich in B vitamins like spinach, nuts, and eggs can help reduce stress levels. Additionally, taking the time to practice mindfulness and relaxation techniques can also lower your stress levels.

By following these basic dietary tips, you'll be on your way to better managing your tinnitus symptoms. Remember to listen to your body and to find what works best for you.

Foods to Avoid for Tinnitus Management

If you suffer from tinnitus, then it is important to be mindful of the foods that you consume and avoid. Certain food items can actually make your symptoms worse, as a result of containing artificial elements or compounds that aggravate tinnitus.

Some of the foods that you should consider avoiding include:

  • Salty and processed foods like canned soups and chips.
  • Caffeinated beverages like coffee, black tea and energy drinks.
  • Alcoholic beverages, as they can act as a blood vessel dilator.
  • Processed meats such as bacon and hotdogs.
  • Refined sugar and carbohydrates, as they cause sudden spikes in blood sugar levels.
  • Monosodium glutamate (MSG) foods like Chinese food.
  • Foods with high levels of trans fats, like margarine and fast food.

It is important to read the labels of any food product you are about to consume. Try to avoid consuming processed or pre-packaged foods, as these are likely to contain additives and preservatives that can exacerbate your tinnitus.

Finally, some people may be sensitive to certain foods due to individual allergies. If you notice any particular food causing a worsening of your tinnitus symptoms, it is best to completely avoid it.

Best Dietary Practices for Tinnitus Patients

If you’re living with tinnitus, it can be helpful to modify your diet. Eating healthy foods, and avoiding certain triggers, can help reduce the symptoms of tinnitus. Let’s discuss some of the best dietary practices for tinnitus patients.

Eat Whole Foods

Whole foods are food items that are minimally processed, and closest to their natural state. Try to incorporate plenty of fruits, vegetables, whole grains, nuts, and seeds into your daily diet. This will provide your body with vitamins, minerals, and nutrients that are needed for optimal health.

Eat Good Fats

Good fats like polyunsaturated and monounsaturated fats can help reduce inflammation in the body. Incorporate healthy fats into your diet by eating items like olive oil, avocados, salmon, and walnuts.

Reduce Processed Foods

Processed foods like pre-packaged snacks, boxed meals, and fast food can put stress on your body. While these types of foods can be convenient, they are typically high in sodium, sugar, and unhealthy fats. Try to limit your intake of processed foods and focus on incorporating whole foods instead.

Drink Plenty of Water

Staying hydrated is important for overall health. Drink at least nine glasses of water per day. This will help flush out toxins and reduce inflammation, which may help with tinnitus symptoms.

Choose Organic Food When Possible

Organic foods are grown without the use of synthetic fertilizers, pesticides, and other chemicals. Eating organic produce is often more nutritious. Plus, you don’t have to worry about ingesting chemicals or additives that could trigger your tinnitus.

Eat More Plant-Based Protein Sources

Try to incorporate plant-based proteins into your diet. Items like beans, lentils, quinoa, nuts, and seeds are all excellent sources of protein. Eating plant-based proteins can help reduce inflammation in your body, which may improve tinnitus symptoms.

By following these best dietary practices for tinnitus patients, you may be able to manage your tinnitus symptoms and live a healthier life.

Foods That Can Help Reduce Tinnitus Symptoms

Tinnitus, or ringing in the ears, can be a debilitating condition, making it hard to go about your daily life. Fortunately, there are many ways to manage tinnitus symptoms, and one of them is by eating the right foods.

Some foods may help reduce the frequency and severity of tinnitus symptoms. These foods include:

  • Salmon – Salmon is full of omega-3 fatty acids, which have been shown to reduce inflammation and reduce tinnitus symptoms.
  • Nuts – Nuts such as almonds, cashews, and walnuts are full of healthy fats and can help reduce inflammation.
  • Leafy greens – Leafy greens like spinach, kale, and Swiss chard are packed with vitamins and minerals that can help boost your immunity.
  • Berries – Berries like strawberries, raspberries, blueberries, and blackberries are full of antioxidants that can help reduce inflammation.

These foods are full of nutrients that can help reduce tinnitus symptoms, but they should not be the only foods you eat. A balanced diet with plenty of fruits, vegetables, lean proteins, and healthy fats is best for optimal health.

In addition to the foods listed above, it is also important to limit or avoid certain foods that can worsen tinnitus symptoms, such as sugary and processed foods, caffeine, alcohol, and foods high in sodium. If you find that certain foods make your tinnitus worse, try to eliminate them from your diet.

Eating the right foods can help reduce tinnitus symptoms and improve your overall health. By following a healthy and balanced diet, you can take steps towards managing your tinnitus.

Easy, Healthy Recipes to Help Manage Tinnitus

One of the best ways to help manage the symptoms of tinnitus is to make sure your diet contains plenty of healthy and nutritious ingredients. Eating the right foods can help to reduce the ringing in your ears, as well as improve overall health and wellbeing.

The following recipes are easy to make and packed full of nutrients that may help to relieve tinnitus symptoms. All of these recipes are also very low in sodium, as too much salt can aggravate tinnitus.

  • Spicy Chicken Curry: This easy and healthy dinner is packed with flavor. Cook up some chicken thighs, vegetables, and spices like garam masala, turmeric, and ginger in a slow cooker or skillet. Serve over cooked rice or quinoa.
  • Grilled Salmon with Mango Salsa: Grilling salmon is an incredibly healthy and delicious way to cook seafood. Serve with a side of mango salsa for extra flavor and nutrition.
  • Creamy Butternut Squash Soup: Butternut squash is packed with vitamins and minerals that are great for tinnitus relief. Try this roasted butternut squash soup recipe for a creamy and comforting winter meal.
  • Vegetable Stir Fry: This is a great way to get your daily serving of vegetables. Cook up a variety of colorful vegetables in a skillet with some olive oil, garlic, and your favorite herbs. Serve over cooked rice or quinoa.
  • Hummus Wraps: Hummus is a great source of vegetarian protein and fiber. Try making your own hummus at home and filling a warm pita with kale, tomatoes, cucumbers, and avocado. Top off with a sprinkle of sea salt.

Incorporating these healthy recipes into your diet is a great way to help reduce symptoms of tinnitus and promote better overall health and wellbeing.

Supplements that May Help with Tinnitus Symptoms

If you have tinnitus, you may be looking into supplements that can help alleviate the ringing in your ears. There are a variety of supplements you may want to consider, including ginkgo biloba, zinc, magnesium, gamma-linolenic acid, and melatonin.

Ginkgo Biloba

Ginkgo biloba is an herbal supplement that is thought to increase blood circulation by dilating blood vessels. This increased flow of blood may help to improve tinnitus symptoms. Research shows that it may also help to reduce nerve damage associated with tinnitus. You should speak to your doctor before taking this supplement as it can interact with other medications.


Research indicates that zinc supplements may be beneficial for those with tinnitus. A deficiency in zinc may contribute to tinnitus, and evidence suggests that taking a zinc supplement may help alleviate symptoms. However, it's important to note that taking too much zinc can be dangerous, so be sure to speak to your doctor about proper dosage.


Like zinc, magnesium is essential for good health, and a magnesium deficiency may play a role in the development of tinnitus. Taking a magnesium supplement may help to reduce the severity of your symptoms. Before taking a supplement, though, talk to your doctor to make sure it won't interact with any existing medications.

Gamma-linolenic Acid

Gamma-linolenic acid, or GLA, is an omega-6 fatty acid found in various plants. Studies suggest that GLA may be effective for reducing tinnitus symptoms. It has also been found to potentially reduce inflammation, which can cause or worsen tinnitus. Speak to your doctor about adding a GLA supplement to your current regimen.


Melatonin is a hormone that helps regulate sleep and wake cycles. Studies have found that taking a melatonin supplement may reduce tinnitus symptoms, particularly at night when they tend to be worse. If you're taking any other medications, though, be sure to discuss the use of melatonin with your doctor.

Identifying Triggers to Avoid

Triggers are any sound, food, emotion or environmental factor that can worsen your tinnitus symptoms. Learning to identify and avoid triggers is an important part of managing your tinnitus.

There might be certain sounds, such as loud music, construction noises, or loud people talking that can cause a flare-up in the ringing in your ears. You may also find that stress, fatigue, drinking alcohol, or eating certain foods can cause episodes of tinnitus.

It is important to pay attention to what makes your tinnitus worse and to try to avoid or minimize your exposure to these triggers. This may mean avoiding loud noisy places, wearing ear plugs when necessary, and getting enough sleep every night to reduce fatigue.

Some foods can be triggers for tinnitus too. Caffeinated drinks like coffee and energy drinks, sugar and artificial sweeteners, alcohol and nicotine, MSG, processed meats and dairy can all contribute to worsening tinnitus. It's best to limit your consumption of these foods or drink to see if it helps reduce your symptoms.

Another potential trigger is emotional stress or anxiety. If you find yourself feeling overwhelmed or anxious, it can sometimes make your tinnitus worse. It can be helpful to practice relaxation techniques such as deep breathing, meditation or yoga to help reduce stress and anxiety.

Triggers can vary from person to person, so it's important to take some time to figure out what may make your tinnitus worse. Once you know what your triggers are, you can take steps to avoid them and reduce your tinnitus symptoms.

Managing Stress Related to Tinnitus

Most tinnitus sufferers experience stress as a result of the condition. This can make it harder to cope with the ringing in their ears. In order to manage their tinnitus, it is important for these individuals to learn to manage their stress levels. Here are some tips that can help.

  • Exercise Regularly: Exercise can be a great way to promote relaxation and reduce stress. It also has other health benefits, like improving cardiovascular health. Exercise should be done for about 30 minutes every day.
  • Relaxation Techniques: Taking time each day to practice some deep breathing or progressive muscle relaxation can help to reduce stress. Meditation and yoga can help focus your mind on something else and can relax the body.
  • Learn to Accept Tinnitus: Learning to accept your tinnitus instead of trying to fight it can help reduce your stress levels. Finding ways to cope with the disorder and create a healthy lifestyle can help you to manage your tinnitus and accept it.
  • Talk to Someone: It’s important to find support when managing tinnitus. Talking to someone who can understand how you feel can help you to cope with the stress and anxiety associated with tinnitus. You can talk to friends, family members, or professionals, like counselors and therapists.

Learning to manage stress related to tinnitus can be difficult but can be very beneficial for those suffering from this condition. Taking steps to incorporate relaxing activities into your daily routine and talking to someone about your feelings can help reduce the stress and anxiety associated with tinnitus.

Good Habits to Promote Tinnitus Relief

For those who suffer from tinnitus, there are certain habits that can help to promote relief. These habits may not completely eradicate the condition, but they should help minimize it and bring some peace and quiet to your life.

  • Avoid Loud Noise: Loud noise can make the ringing sensation in your ears worse. It is important to wear ear protection if you are exposed to loud noises such as concerts, lawnmowers, or other machinery. Also, limit your time in noisy environments.
  • Manage Stress: Stress can exacerbate the frequency and intensity of tinnitus symptoms. It is important to find ways to manage stress, such as meditation, yoga, exercise, or simply taking a break from stressful situations.
  • Restrict Caffeine Intake: Coffee, tea, and soda contain significant amounts of caffeine. While caffeine is not bad for everyone, it can contribute to tinnitus symptoms. Limit your intake of caffeinated beverages to see if it makes a difference.
  • Adopt a Healthy Diet: A healthy diet is important for all aspects of health, including tinnitus relief. Avoid processed foods, refined sugars, and unhealthy fats, and instead focus on eating fresh fruits and vegetables, whole grains, and lean proteins.
  • Exercise Regularly: Physical activity is important for overall health and wellness, and it can also help to reduce the effects of tinnitus. Aim for 30 minutes per day of moderate activity, such as walking, swimming, or biking.
  • Get Regular Sleep: Sleep deprivation can make tinnitus symptoms more intense. Aim for seven to eight hours of sleep every night and try to go to bed at the same time each night to establish a regular sleep schedule.

By following these habits and making lifestyle changes, you can take control of your tinnitus and find relief from the ringing or buzzing in your ears.

Finding Support for Tinnitus Sufferers

Tinnitus can be difficult to live with and trying to manage it can be understandably overwhelming, especially if you don't have the support or resources you need. Fortunately, there are various ways to get support that can help you cope with tinnitus symptoms, as well as find practical tips for managing them.

It's important to remember that you are not alone in your struggles with tinnitus. Many people suffer from this condition, which means that there is plenty of shared knowledge, tips and resources available.

One of the best places to start is by joining an online support group. These groups are run by fellow tinnitus sufferers who are willing to share their experiences and tips on how to manage the condition. They can provide a great source of comfort, as well as helpful advice.

It can also be beneficial to speak to your doctor or a mental health professional about your tinnitus. They can help you find local support groups and resources, such as audiologists, who specialize in treating tinnitus. Joining a support group can help you feel connected to and supported by others who understand what you are going through.

Finally, there are many excellent books, articles and websites available that offer advice and guidance on managing tinnitus symptoms. By researching these resources and speaking to your doctor, you can gain a better understanding of tinnitus and learn techniques for coping with it.

Finding support and resources for tinnitus sufferers is a critical step towards managing the condition effectively. Whether you join an online support group, speak to a mental health professional, or research books and websites, remember that you are not alone in your struggle. With the right support and knowledge, managing tinnitus can become easier.


Living with tinnitus can be difficult, but with a few diet and lifestyle changes, it doesn’t have to be unmanageable. Following the diet tips and practices outlined in this guide can help reduce the symptoms of tinnitus, allowing those affected to find relief and balance in their lives.

It is important to remember that everyone responds differently to different treatments, so trial and error is key in finding what works best for you. Consider working closely with a healthcare provider when setting up your tinnitus management plan, as they can offer guidance through your journey.

Finally, don’t forget to seek out support from family, friends or others in similar situations – having a strong support system in place can make all the difference in managing tinnitus.

By making mindful adjustments to your diet and lifestyle, you can take control and find relief from your tinnitus.

Tinnitus Diet FAQs

  • Q: What is Tinnitus?
    A: Tinnitus is a condition that causes the perception of sound in the ears whenever no external source of sound is present. It is often described as a buzzing, ringing, hissing, chirping or whirring noise in one or both ears.
  • Q: What are the causes of tinnitus?
    A: The most common cause of tinnitus is noise-induced hearing loss, but it can also be caused by other conditions such as allergies, sinus infections, ear wax buildup, medication side effects, age-related hearing loss and even certain medical conditions.
  • Q: What are the symptoms of tinnitus?
    A: The most common symptom of tinnitus is the sensation of hearing a noise in one or both ears. Other symptoms might include dizziness, fullness or pressure in the ears, anxiety or depression associated with the noise.
  • Q: What foods should people with tinnitus avoid?
    A: People with tinnitus should avoid foods that are high in salt and processed sugars. Caffeinated drinks and alcoholic beverages should also be avoided. Additionally, people with tinnitus should watch their intake of dietary supplements such as gingko biloba and vitamin B12, as these can sometimes aggravate symptoms.
  • Q: What dietary practices are good for people with tinnitus?
    A: It is important to eat a balanced diet that is rich in fruits and vegetables. Drinking plenty of water helps to manage tinnitus by flushing out toxins and keeping the body hydrated. Eating healthy proteins such as lean meats and fish, as well as nuts, is beneficial.
  • Q: Are there any specific foods that can help alleviate tinnitus symptoms?
    A: Foods rich in magnesium, zinc, and B vitamins may help to reduce tinnitus symptoms. Leafy greens, beans, seeds and other vegetables as well as lean meats, nuts, and dairy are all excellent sources of these nutrients.
  • Q: Are there any supplements that may be helpful for managing tinnitus?
    A: Supplements such as gingko biloba and magnesium may help reduce tinnitus symptoms. However, it is recommended to consult with a healthcare provider before taking any supplement to ensure it is safe and appropriate for the individual's condition.