Diet and worst foods that can trigger dizziness or vertigo

Last update on Oct, 22, 2024

Foods as home remedies and triggers for vertigo

If you experience vertigo, it’s essential to know the worst foods for vertigo that can trigger your symptoms. Certain foods that cause vertigo, such as high-sodium snacks, alcohol, and caffeine, can worsen your condition. To help manage vertigo, focus on foods to eat when you have vertigo, like ginger and leafy greens, which can provide relief. Additionally, be aware of foods to avoid with vertigo to minimize episodes. You might also wonder, can food poisoning cause vertigo? Yes, certain toxins can lead to dizziness. Lastly, if you're on a low-carb diet, watch out for dizziness with the keto diet as it can also affect your vertigo. Understanding these food triggers for vertigo is key to improving your well-being.

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Foods to eat and to avoid when you have vertigo or dizziness

Have you ever stood up too quickly and felt a little unsteady on your feet? Most of the time, this dizzy feeling ends quickly and doesn’t return. However, if that unsteadiness occurs often and without reason, there may be something else at play. Vertigo is a condition that affects the vestibular system, causing people to feel off-balance and as if the world is spinning around them. This common condition affects about one in 15 adults at least once in their lifetime.

If you experience vertigo, you’re likely already taking steps to manage your symptoms and decrease your risk of experiencing it. It’s also possible that, with the help of some simple dietary changes, you may be able to mitigate some of your vertigo symptoms. Read on to learn more about what foods may or may not be helpful if you experience vertigo—including foods that help vertigo and foods to avoid with vertigo

Vertigo is the sensation that your environment is spinning around you when no movement is actually happening, causing you to feel dizzy or off-balance. In most cases, vertigo is the result of dysfunction in the vestibular system. This sensory system, located in the inner ear, detects the position and movement of the head in space.

A key piece of the system is otolith organs, which determine which direction your head is moving. Within these small organs are small calcium carbonate crystals called otoconia. The crystals disrupt hair cells in the system, transmitting movement information to the brain and providing the body with instructions on how to maintain balance and stability. Vertigo occurs when these small crystals move where they shouldn’t, causing your brain to think you’re moving when you’re not.

Vertigo that stems from problems in the vestibular system is known as peripheral vertigo. These vertigo causes include:

  • Benign paroxysmal positional vertigo (BPPV): BPPV is the most common cause of vertigo, especially for older adults. This occurs when otoconia become dislodged and collect in another part of the vestibular system, causing the brain to process movement that isn’t actually happening;
  • Labyrinthis: Labyrinthitis occurs when the nerves in the inner ear become infected, leading to irritation and swelling. This inflammation doesn’t just mean itchy ears; it can affect the entire system of the inner ear, causing a disturbance in your balance and perception;
  • Certain medications: Some medications may cause or worsen feelings of dizziness or vertigo. Ototoxic medication can damage the inner ear, leading to dysfunction in the vestibular system. Some medication may disrupt normal blood pressure, causing changes to the flow of blood through the inner ear;
  • Meniere’s Disease: This condition is a chronic inner ear disorder that causes recurring bouts of vertigo—along with tinnitus, a feeling of pressure or fullness in your ear, and hearing loss. While the exact cause of Meniere’s Disease is unknown, feelings of dizziness may be the result of extra fluid in the ear that disrupts balance.
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How does diet affect dizziness or vertigo?

In most cases, vertigo stems from disturbances to the vestibular system within the inner ear. The fluid in your ears is influenced by the substances in your blood and bodily fluids, and certain foods can have a positive or negative effect on what’s moving through your bloodstream. Some foods can affect the concentration of substances in your ears, causing symptoms like tinnitus or dizziness.

By following a “dizziness diet” that reduces intake of some foods and increases consumption of others, you may be able to reduce vertigo symptoms. However, before you begin any kind of vertigo diet change, discuss your symptoms and treatment options with a medical professional to ensure that these dietary swaps will align with your health needs. 

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Foods to eat as home remedies for vertigo or dizziness

If you’re looking for an at-home dizziness treatment, food containing certain vitamins and minerals can make a meaningful difference. Consider adding these foods to your diet to prevent or manage dizziness symptoms:

  • Healthy fats, like sardines, liver, salmon and egg yolks: These foods are high in vitamin D, which can help strengthen the small bones of the inner ear and prevent dizziness. Healthy fats also support cardiovascular health, which is crucial for good blood flow throughout your body—including your ears;
  • Vegetables like avocados, spinach, broccoli and beans: These foods are rich in magnesium, which prevents inner ear damage that could lead to unsteadiness and imbalance;
  • Fruits like strawberries, oranges and kiwis: These foods are packed with vitamin C, which can lower the production of free radicals that can damage the delicate cells of the inner ear;
  • Water: This one isn’t food—but water is vitally important to your overall health. When the body is dehydrated, blood volume decreases and reduces the blood flow to the brain. This means that oxygen and blood flow to the brain is disrupted, causing dizziness and feelings of vertigo.

Download a printable grocery list full of foods that help vertigo and support your hearing health.

Here are some foods to help prevent vertigo:

  • Leafy greens: Spinach and kale provide magnesium for better circulation;
  • Hydrating fruits: Watermelon and oranges help maintain hydration;
  • Potassium-rich foods: Bananas and avocados balance fluid levels;
  • Ginger: Helps alleviate dizziness and nausea;
  • Omega-3 fatty acids: Found in salmon and walnuts, these support blood flow;
  • Whole grains: Brown rice and oats help stabilize blood sugar levels.
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What foods to avoid with dizziness or vertigo: food triggers

While there are plenty of foods to add to your diet to manage vertigo and dizziness, there are also some foods that may exacerbate your symptoms. While there is no singular “worst food for vertigo,” it’s important to be mindful of how these foods can interact with your body’s processes. Consider these foods to avoid with vertigo:

  • Salt: Salt can influence the amount of fluid in the inner ear, which can disrupt the normal functioning of the vestibular system. Too much salt can also lead to dehydration and dizziness. Try to avoid processed or canned foods that may contain excess salt;
  • Alcohol: Alcohol is a depressant, meaning it slows functions like speech and movement. This can worsen feelings of dizziness and further disrupt your sense of balance if you’re prone to vertigo. It can also cause dehydration, potentially leading to bouts of vertigo;
  • Sugar: Food and drinks with high sugar content may cause headaches, which can worsen feelings of imbalance or cause migraine-related vertigo;
  • Caffeine: Caffeine restricts blood flow, meaning that oxygen and nutrients aren’t properly flowing throughout the body. This can worsen vertigo symptoms. Try to limit or avoid certain teas, energy drinks, coffee and caffeinated soda. 

The absolute worst foods for vertigo are those that can directly worsen symptoms by causing fluid retention, affecting nerve signals, or triggering migraines. These include:

  • Highly salty foods: Cured meats (like bacon, ham, sausages), pickles, canned soups, and instant noodles are packed with sodium, which is a major trigger for vertigo, especially in those with Meniere's disease;
  • Alcohol: Hard liquor and wine are particularly problematic. They dehydrate the body, disrupt inner ear fluid balance, and can directly cause vertigo episodes;
  • Caffeinated drinks: Energy drinks, strong coffee, and sodas can overstimulate the vestibular system, making dizziness worse;
  • Aged and fermented foods: Aged cheese (like blue cheese, gouda, parmesan), fermented sausages, and sauerkraut contain high levels of tyramine, which is notorious for triggering vertigo and migraines;
  • Processed meats: Hot dogs, salami, and other highly processed meats are loaded with nitrates and preservatives, which can provoke vertigo;
  • MSG-laden foods: Foods with high levels of monosodium glutamate (MSG), such as some fast food, instant ramen, and certain takeout dishes, can trigger intense dizziness;
  • Artificial sweeteners: Aspartame in diet sodas or sugar-free products is a major trigger for some individuals, making dizziness much worse.

Certain food allergies can trigger vertigo or dizziness as part of their symptoms. Here are some common food allergies that may cause vertigo:

  • Shellfish: Allergies to shellfish, such as shrimp, crab, and lobster, can lead to allergic reactions that may include dizziness or vertigo;
  • Tree nuts and peanuts: Allergic reactions to these foods can cause symptoms like dizziness, especially if accompanied by anaphylaxis;
  • Dairy: Lactose intolerance or dairy allergies can lead to gastrointestinal distress, which may result in dizziness for some individuals;
  • Wheat and gluten: People with celiac disease or gluten sensitivity may experience dizziness as a symptom of a reaction to gluten-containing foods;
  • Eggs: Allergies to eggs can cause various symptoms, including dizziness, especially in more severe allergic reactions;
  • Soy: Soy allergies can trigger dizziness or lightheadedness in some individuals;
  • Certain fruits and vegetables: Some individuals may have oral allergy syndrome, where certain fruits (like apples or cherries) and vegetables can cause allergic reactions that include dizziness.

Diet for migraine-associated vertigo

The diet for migraine-associated vertigo is designed to reduce triggers that may lead to migraines and dizziness. This diet focuses on avoiding certain foods and beverages that are known to provoke migraines and vertigo in susceptible individuals. Key elements of the diet include:

  • Eliminate common triggers: Foods such as aged cheese, processed meats, chocolate, caffeine, alcohol, and foods containing MSG (monosodium glutamate) are common migraine triggers;
  • Avoid artificial sweeteners: Aspartame, found in many diet sodas and sugar-free products, can trigger migraines in some people;
  • Control salt intake: Excess sodium can lead to fluid retention, which may worsen dizziness and vertigo symptoms;
  • Maintain stable blood sugar: Eating small, frequent meals and avoiding long gaps between meals can help prevent blood sugar dips, which can trigger migraines and dizziness;
  • Stay hydrated: Dehydration is a known trigger for both migraines and vertigo, so drinking plenty of water throughout the day is essential.

Can food poisoning cause vertigo or dizziness?

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Yes, food poisoning can cause vertigo or dizziness as part of its symptoms. This occurs due to dehydration, low blood pressure, or the body's response to toxins produced by bacteria, viruses, or parasites in contaminated food. The common reasons for dizziness during food poisoning are:

  • Dehydration: Loss of fluids from vomiting or diarrhea can lead to dehydration, causing dizziness or lightheadedness;
  • Drop in blood pressure: Rapid fluid loss can lower blood pressure, leading to dizziness;
  • Toxin reaction: Certain bacteria, such as Salmonella or E. coli, release toxins that may affect the nervous system and cause vertigo.

Dizziness or vertigo with keto diet

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Dizziness from a low-carb diet is a common side effect of keto diet. This occurs as your body adapts to a low-carbohydrate intake and begins to burn fat for energy instead of glucose. The main causes of dizziness on the keto diet include:

  • Electrolyte imbalance: When you reduce carbohydrate intake, insulin levels drop, causing your body to excrete more sodium and other electrolytes. This can lead to low levels of sodium, potassium, and magnesium, which can cause dizziness;
  • Dehydration: The initial phase of keto involves rapid water loss, which can lead to dehydration and cause lightheadedness or dizziness;
  • Low blood sugar (Hypoglycemia): A sudden reduction in carbohydrates can cause a temporary drop in blood sugar levels, resulting in dizziness.

What are other treatments for dizziness or vertigo?

For many people, vertigo symptoms are activated by elevated stress. High levels of stress hormones, including cortisol, can negatively affect the passing of neural information from the vestibular system to your brain, causing your brain to misinterpret signals for movement. By lowering your stress, you can also lower your risk of experiencing a vertigo attack. Try these vertigo treatment strategies to minimize your stress levels:

  • Listen to calming music;
  • Discuss your stressors with a friend, family member or counselor;
  • Exercise on a regular basis;
  • Practice breathwork or deep breathing exercises;
  • Meditate;
  • Sleep.

In the case of sudden onset vertigo, medication may be an effective form of treatment. Your healthcare provider may prescribe motion sickness medications, including meclizine or dimenhydrinate, or antihistamines, including cyclizine, to ease your symptoms.

Depending on the severity of your condition, You may also be able to find equivalent over-the-counter  medications for vertigo dizziness that may also be effective. Discuss your condition and any medications you may be taking with a medical professional before beginning any new medication. 

For people who experience vertigo, simple head movements can help mitigate feelings of imbalance. Vestibular rehabilitation therapy, or physical therapy for vertigo, often involves a range of exercises to reset the vestibular system and improve related vertigo symptoms, such as dizziness, unstable vision and balance.

These exercises may include eye movement control, marching in place, stretching or small, controlled head movements. Your healthcare provider will prescribe specific exercises according to your needs and teach you how to perform these actions on your own to manage your vertigo as it occurs. 

If your dizziness is the result of a brain tumor or a neck injury, your doctor may recommend vertigo surgery. This treatment method is only used to address serious underlying health issues. If you’re struggling with vertigo, speak to a healthcare professional for support in finding the best treatment options for your situation. 
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Experiencing symptoms of vertigo?

If you’re noticing symptoms of vertigo, visit your doctor.

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