Understanding What Foods Not to Eat with Vertigo

October 15, 2025 •

4 min read

According to research, dietary adjustments are a common and often effective approach for managing vertigo symptoms. Understanding what foods not to eat with vertigo can be a powerful tool for reducing the frequency and intensity of dizzy spells, as certain substances can disrupt the delicate fluid balance in the inner ear that governs our sense of balance.

Quick Summary

This guide explores dietary triggers that can worsen vertigo, detailing why certain foods like high-sodium items, caffeine, and sugar are best avoided. It offers practical advice on adapting eating habits to minimize symptoms and support inner ear health for better balance.

Key Points

Reduce Sodium: Limit high-salt foods like processed snacks and canned goods, which can disrupt fluid balance in the inner ear.
Cut Caffeine and Alcohol: Avoid coffee, energy drinks, and alcohol, as they can worsen inner ear function, cause dehydration, and exacerbate vertigo.
Control Sugar: Minimize high-sugar foods and refined carbs to prevent blood sugar fluctuations that can trigger dizzy spells.
Be Mindful of Migraine Triggers: For migraine-associated vertigo, avoid foods rich in tyramine, MSG, and artificial sweeteners, which can worsen symptoms.
Stay Hydrated: Prioritize drinking plenty of water, as dehydration is a common trigger for vertigo and affects fluid levels in the inner ear.
Eat Regularly: Maintain stable blood sugar by eating small, frequent, and balanced meals throughout the day.
Monitor Your Diet: Keep a food and symptom journal to identify your personal dietary triggers more accurately.

The Inner Ear's Role in Vertigo and Diet

Vertigo often stems from issues within the inner ear, a complex system of fluid-filled canals and sacs known as the vestibular system. This system's primary function is to help maintain our balance and spatial orientation. The fluids within the inner ear are sensitive to changes in the body's overall fluid and blood composition. When certain dietary components, such as excessive salt, sugar, or caffeine, alter this internal balance, it can disrupt the vestibular system, leading to feelings of dizziness and spinning. By regulating what we consume, we can help stabilize the fluid levels and reduce the pressure on the inner ear, thereby mitigating vertigo episodes.

The Primary Food Categories to Avoid with Vertigo

Several specific food categories are known to aggravate vertigo and should be limited or avoided if you are susceptible to dizzy spells.

High-Sodium Foods

Excessive sodium intake is a major culprit in worsening vertigo, particularly for those with Meniere's disease, a condition characterized by fluid buildup in the inner ear. Sodium causes the body to retain water, which can increase the volume and pressure of the fluid in the inner ear. This can disrupt the normal signaling to the brain, triggering a vertigo attack.

Common high-sodium items to avoid include:

Processed and canned foods (soups, vegetables, meats)
Salty snacks (chips, pretzels, crackers)
Cured and processed meats (bacon, sausages, deli meats)
Pickles and other pickled vegetables
Fast food

Caffeine and Alcohol

Both caffeine and alcohol can significantly impact the balance system. Caffeine is a stimulant that can affect the central nervous system, constrict blood vessels, and increase heart rate. This can impair blood flow to the inner ear, triggering or intensifying vertigo. Additionally, caffeine is a diuretic, which can lead to dehydration—another common trigger for dizziness. Alcohol is also a diuretic and a depressant that directly affects the brain and the inner ear. It can disrupt the composition and volume of inner ear fluid, worsening balance and coordination.

Beverages and products to limit or eliminate include:

Coffee
Tea
Energy drinks
Soda and sugary juices
Chocolate
Beer, wine, and hard liquor

Sugary and Processed Foods

Foods and beverages with a high sugar content or refined carbohydrates can cause rapid fluctuations in blood sugar levels. These spikes and crashes can lead to dizziness and headaches, exacerbating vertigo symptoms. Processed foods also often contain artificial additives, preservatives, and flavor enhancers like MSG, which can be triggers for some sensitive individuals.

Foods high in sugar and refined carbs to reduce:

Baked goods (cakes, pastries, cookies)
Candy and sugary snacks
Breakfast cereals with high sugar content
Processed frozen meals and instant noodles

Migraine-Associated Vertigo Triggers

For those with vestibular migraines, certain food components can act as triggers for both headaches and vertigo.

Tyramine-rich foods: Tyramine can affect blood pressure and is found in aged cheeses, cured meats, and fermented foods like sauerkraut.
MSG and artificial sweeteners: Common in processed foods, these can act as neurotoxins and trigger symptoms in susceptible people.
Histamine-rich foods: Aged cheeses, fermented foods, and some seafood can trigger histamine-induced dizziness in those with intolerance.

How to Avoid Trigger Foods and Maintain Balance

Creating a strategy to minimize trigger foods can be effective. Start by keeping a food and symptom diary to identify your specific triggers.

Read Labels: Pay close attention to sodium, sugar, and additive content, especially in processed and packaged items.
Cook Fresh: Opt for fresh, whole foods like fruits, vegetables, and lean proteins to better control ingredients.
Stay Hydrated: Drink plenty of water throughout the day. Dehydration is a major trigger, and water helps maintain stable fluid balance in the inner ear.
Eat Regularly: Skipping meals can cause blood sugar levels to drop, leading to dizziness. Eating small, frequent, and balanced meals helps keep your energy and blood sugar stable.

A Comparison of Vertigo-Triggering vs. Vertigo-Friendly Foods


Food Category	Potential Negative Impact	Vertigo-Friendly Alternative
High-Sodium	Disrupts inner ear fluid pressure, worsening symptoms.	Fresh vegetables, unprocessed grains, herbs, and spices.
Caffeine	Constricts blood vessels, potentially reducing inner ear blood flow and causing dehydration.	Water, herbal teas (ginger, peppermint), decaf coffee.
Alcohol	Dehydrates and directly affects the central nervous system and inner ear function.	Hydrating fluids like water, coconut water, or low-sugar juices.
High-Sugar & Processed	Causes blood sugar fluctuations and inflammation; contains problematic additives.	Whole grains (oats, brown rice), fresh fruits, and lean proteins.
Tyramine-Rich	Can trigger migraines and associated vertigo symptoms in sensitive individuals.	Fresh or unaged cheeses, fresh meats, and a balanced diet.

Conclusion

While a modified diet is not a cure for vertigo, adjusting what you eat can significantly help manage symptoms and improve your quality of life. The key is to reduce or eliminate known triggers like high-sodium and sugary foods, along with caffeine and alcohol, to stabilize the inner ear's fluid balance. Remember that dietary changes are most effective when combined with professional medical guidance and other treatment methods, such as vestibular rehabilitation. By paying close attention to your body's reaction to different foods and making informed choices, you can better navigate daily life with less spinning and discomfort.

This content is for informational purposes only and does not constitute medical advice. Consult with a healthcare provider for personalized guidance regarding vertigo and dietary management. For more detailed information on Meniere's disease and dietary strategies, consult resources like those from the National Institutes of Health.

Frequently Asked Questions

Excess salt intake causes your body to retain fluid. This can increase pressure in the inner ear's fluid-filled canals, which is a primary cause of dizziness and balance issues associated with vertigo.

Yes, caffeine can worsen vertigo for some individuals. It's a stimulant that constricts blood vessels, potentially reducing blood flow to the inner ear, and is a diuretic that can cause dehydration, both of which can intensify symptoms.

Yes, alcohol can trigger or worsen vertigo. It directly affects the central nervous system and the inner ear, disrupting balance. As a diuretic, it also leads to dehydration, which can be a primary cause of dizzy spells.

Foods high in sugar and refined carbs can cause blood sugar levels to fluctuate dramatically, leading to dizziness. Processed foods also contain additives like MSG and preservatives that can be triggers for vertigo in sensitive people.

Tyramine is an amino acid found in aged cheeses, smoked meats, and fermented foods. For individuals with vestibular migraines, tyramine can trigger headaches and associated vertigo symptoms.

Not necessarily all, but some aged or fermented dairy products, like certain cheeses, contain high levels of tyramine and histamine that can trigger migraines and related vertigo. Some individuals with lactose intolerance may also experience worsened symptoms.

Yes, staying well-hydrated is crucial. Dehydration can disrupt the fluid balance in the inner ear and lower blood pressure, both of which can trigger dizziness. Drinking plenty of water helps maintain proper inner ear function.