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What to eat and not to eat if you suffer from dizziness

Last update on 14/05/2025

A balanced diet can play a vital role in managing vertigo symptoms and improving overall inner ear health. Whether you live with chronic dizziness, suffer from balance issues, or have a condition such as Ménière’s disease, the right nutrition can support your treatment plan and help reduce the frequency of episodes.

The best diet for vertigo sufferers includes foods that are low in sodium, free from additives, and rich in nutrients that support brain and nerve function. Many people benefit from a Mediterranean-style diet that includes fresh vegetables, fruit, whole grains, lean proteins, and healthy fats such as olive oil. This approach helps minimise inflammation and stabilise fluid levels in the inner ear.

What foods should I avoid if I suffer from dizziness?

For individuals managing vertigo or frequent dizziness, certain dietary adjustments may help reduce the frequency and severity of symptoms. The following foods and substances are best limited or avoided.

High-sodium foods: Excess salt can affect fluid balance in the inner ear, potentially worsening symptoms. Avoid processed foods, canned soups, and salty snacks.
Caffeinated beverages: Drinks such as coffee, energy drinks, and strong black tea can overstimulate the nervous system and contribute to dehydration.
Alcohol: Alcohol affects the inner ear and central nervous system, and may increase the sensation of imbalance or light-headedness.
Sugary foods and refined carbohydrates: Foods high in sugar can cause fluctuations in blood glucose levels, which may trigger dizziness.

Aged and processed cheeses: These may contain tyramine, which has been associated with vestibular migraines and dizziness in some individuals.
Processed meats: Items such as bacon, ham, and sausages often contain high levels of sodium and preservatives, which can influence inner ear fluid regulation.
Fried and high-fat foods: These may impair circulation and promote inflammation, potentially aggravating vertigo symptoms.
Foods containing monosodium glutamate (MSG): Common in takeaways and packaged snacks, MSG may act as a trigger in sensitive individuals.

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What to eat with dizziness

A well-balanced, nutrient-rich diet can support inner ear function and reduce dizziness. If you experience vertigo or light-headedness, consider including the following foods:

Fresh fruits and vegetables: Rich in antioxidants, vitamins and water content, they support hydration and reduce inflammation.
Whole grains: Oats, brown rice and wholemeal bread provide slow-releasing energy, helping stabilise blood sugar levels.
Lean proteins: Skinless poultry, fish, legumes and eggs support muscle and nerve function, aiding overall balance.
Low-fat dairy products: Provide calcium and vitamin D, which are beneficial for those with inner ear disorders like BPPV.
Hydrating fluids: Water and herbal teas (such as ginger or peppermint) help maintain fluid balance and may ease symptoms.
Foods rich in vitamin B12: Eggs, dairy and fortified cereals support the nervous system, helping to reduce symptoms linked to deficiencies.
Vitamin D and calcium sources: Some studies suggest that individuals with a vitamin D deficiency are more likely to experience the most common type of dizziness, benign paroxysmal positional vertigo (BPPV).
Oily fish, fortified plant-based milks, and leafy greens can support bone and ear health.

Role of Hydration in Managing Vertigo

Staying hydrated is key to preventing and managing dizziness. Dehydration can contribute to a drop in blood pressure and disrupt the balance system within the inner ear. Drinking water consistently throughout the day is the best way to support your body. It’s advisable to limit or avoid caffeinated beverages and alcohol, which can worsen symptoms in some individuals.

Why Skipping Meals Can Make You Dizzy?

Blood sugar levels that drop too low—commonly as a result of skipping meals— can trigger or worsen vertigo symptoms. It’s important for vertigo sufferers to eat regular, well-balanced meals to maintain energy and prevent sudden dizziness. Incorporating slow-release carbohydrates, such as oats, brown rice, and legumes, helps provide steady fuel for the brain and inner ear.

Vitamin D and Calcium for Vertigo

Research has shown a link between low levels of vitamin D and certain forms of vertigo, especially benign paroxysmal positional vertigo (BPPV). Calcium, often paired with vitamin D, supports inner ear structures. Supplements or fortified foods may be recommended, particularly for those who are deficient.

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Avoiding stress as a cure for dizziness

A healthy diet helps combat the effects of dizziness. However, it's equally important to adopt other healthy habits to prevent potential bouts of unsteadiness. The two simplest pieces of advice are staying active, through excercise, and minimizing stress.

The causes of stress-induced dizziness can be rooted in our daily surroundings. If you're feeling uncomfortable at work, for example, it could increase your risk of experiencing such problems. Excessive demands can have a negative impact, as can ongoing conflicts with colleagues or superiors.

The physical environment where you spend your time also plays a crucial role. Consistently being in a poorly lit or overly bright room, especially at night, can contribute to stress and dizziness.

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Other treatments of dizziness

When you're dealing with dizziness and instability, it's best to consult a medical professional. They may be able to prescribe medications to combat infections that can cause labyrinthitis, aiming to reduce inflammation and fluid pressure in the inner ear.

As mentioned before, changing to your diet (to lower your salt intake) and managing stress and anxiety can be beneficial. Not to mention, your postural habits also play a significant role; try to avoid sudden head movements.

FAQs on Diet for vertigo

Can I get vertigo from a vegan diet?

Yes. A poorly planned vegan diet can lead to vitamin B12 and iron deficiencies, both of which may contribute to dizziness or balance issues. Consider fortified foods and regular blood tests to avoid this.

What’s the best drink for vertigo?

Water is the best choice. Staying hydrated supports blood flow and inner ear function. Ginger or peppermint herbal teas may also help soothe symptoms for some people.

What aggravates vertigo?

Common triggers include high-sodium diets, caffeine, alcohol, dehydration, skipping meals, and sudden head movements. Identifying and avoiding your personal triggers is key.

How much vitamin D should I take for vertigo?

The recommended daily amount can vary, but many adults benefit from 1,000 to 2,000 IU per day. Always check with a healthcare professional before starting supplements.