You may know that what you eat affects your overall health, but did you know it can also influence your ear, nose and throat (ENT) health?
“What you eat and drink can affect ear, nose and throat health positively and negatively,” said Alexandra Lessem, a family nurse practitioner with Banner Health. Some things you consume can worsen issues, while others can support and protect your health.
Read on to understand how what you eat and drink impacts your ENT health and explore the best (and worst) foods for this often-overlooked part of your body.
Foods that can worsen ENT health
1. Dairy
“Dairy can contribute to ear infections in young children, believed to be due to a milk allergy that is often unknown or undiagnosed,” Lessem said. “On the other hand, older children without a milk allergy may actually benefit from dairy’s protective effects against respiratory infections and asthma.”
While it is commonly believed that milk thickens mucus, there isn’t solid evidence to support this idea. However, if you or your child have a dairy sensitivity, avoiding or replacing milk with a dairy alternative might still help with ENT symptoms.
2. Alcohol
Alcohol, particularly red wine and beer, can cause nasal congestion and worsen sinus issues. Alcohol increases blood flow to the nasal lining, causing them to swell. It may also increase your risk for certain cancers.
“While occasional drinking may not harm the ENT system immediately, regular consumption over time can increase the risk of oral and throat cancers,” Lessem said.
Stay hydrated if you drink and limit how much you drink to help maintain healthier ENT tissues.
3. Processed foods
Highly processed foods, which often contain high levels of added sugars, unhealthy fats and preservatives, can lead to chronic inflammation throughout the body.
“This inflammation can worsen ear conditions, including tinnitus (ringing in the ears) and hearing loss,” Lessem said. “Eating foods high in salt, which processed foods often are, can also lead to hearing issues like balance problems or vertigo by disrupting inner ear crystals.”
4. Histamine-rich foods
Histamines are compounds that can trigger swelling. In people sensitive to histamine, foods high in it may worsen symptoms like nasal congestion, sneezing or sinus pressure.
Common histamine-rich foods include aged cheeses, fermented products like sauerkraut and yogurt, smoked meats, wine and certain types of fish, like mackerel and sardines.
Foods that support good ENT health
1. Omega-3 rich foods
“Omega-3 fatty acids, often found in fish like salmon and in plant-based sources like chia seeds, flax seeds and walnuts, seem to help protect against hearing loss over time,” Lessem said
Including these foods in your diet can benefit not only your ears but your heart and brain as well, offering multiple health benefits.
2. Fruits, vegetables and whole foods
Eating a variety of fruits, vegetables, whole grains and legumes can help your immune system function at its best, reducing the chances of infections that affect the ENT system. In particular, berries are high in antioxidants which can help reduce inflammation and support ENT health.
3. Spicy foods
“If you’re dealing with sinus congestion, spicy foods like hot peppers can help thin mucus, making it easier to clear,” Lessem said. “While this might only offer temporary relief, spicy foods can open up nasal passages and help reduce sinus pressure when you’re feeling stuffy.”
4. Anti-inflammatory foods
Turmeric, garlic, onion and other foods with anti-inflammatory and antioxidant properties (like berries) can reduce ENT inflammation.
5. Hydrating foods and liquids
Drinking enough water and other hydrating fluids is very important for ENT health. Foods with high water content, such as cucumbers, watermelon and soups, can help ensure that you stay hydrated throughout the day.
“Hydration helps thin mucus, keeping it from becoming too thick and irritating your throat,” Lessem said. “It can also help in dry, arid climates or during colder months when indoor heating can dry out the air.”
If you struggle with dryness overnight, running a humidifier in your bedroom can help prevent your throat from drying out.
Can certain diets improve ENT health?
At this time, little evidence suggests that certain restrictive diets, such as low-carb or detox diets, offer any specific benefits for ENT health.
“For most people, a balanced diet that includes plenty of fresh, whole foods offers the best protection and support for a healthy ENT system,” Lessem said.
Takeaway
Small changes to your diet can make a noticeable difference in your ENT health. Reducing processed foods and alcohol, adding more anti-inflammatory foods and staying well hydrated can help support healthy ear, nose and throat health. These simple choices benefit not only your ENT system but your overall well-being.
If you have questions about your ENT health, please speak with your health care provider or an ear, nose and throat specialist at Banner Health.
