What to eat to stop vertigo?: A nutritional guide to managing dizziness

October 29, 2025 •

4 min read

According to research published in the Journal of Acupuncture and Tuina Science, ginger root has been shown to be more effective than manual repositioning techniques at reducing vertigo symptoms. Understanding what to eat to stop vertigo and what to avoid can be a powerful and effective strategy for managing this disorienting condition.

Quick Summary

This guide outlines the dietary principles for managing vertigo, focusing on the importance of hydration, balanced blood sugar, and specific nutrients. It details which foods to incorporate, like fruits and lean proteins, and which to limit, such as high-sodium and processed items, to reduce dizziness.

Key Points

Boost Hydration: Drinking plenty of water and eating hydrating fruits and vegetables helps maintain proper fluid balance in the inner ear, reducing dizziness caused by dehydration.
Limit Sodium Intake: Excess salt can cause fluid retention and increase pressure in the inner ear, so opt for a low-sodium diet to help manage vertigo, especially for those with Meniere's disease.
Stabilize Blood Sugar: Eating small, frequent meals with complex carbohydrates and lean proteins prevents the blood sugar drops that can trigger dizziness and intensify vertigo episodes.
Eat Nutrient-Rich Foods: Incorporate foods high in potassium, magnesium, and vitamins D and B to support nerve function, circulation, and inner ear health.
Identify and Avoid Triggers: Reduce consumption of caffeine, alcohol, and high-sugar items, and use a food diary to identify personal triggers like tyramine or processed foods.

The Link Between Nutrition and Vertigo

Vertigo, the sensation of spinning or moving even when you are still, is often linked to the vestibular system in the inner ear. This system relies on a delicate balance of fluids and requires consistent blood flow to function correctly. Dietary choices can significantly impact this internal balance, with certain foods either supporting or disrupting the inner ear's function.

Fluid Balance: A key factor is the fluid balance within the inner ear. High salt intake can cause the body to retain excess fluid, increasing pressure in these delicate canals and potentially worsening vertigo.
Blood Sugar Stability: Fluctuations in blood sugar can also trigger dizziness and vertigo. Eating small, regular meals helps maintain stable blood sugar levels, providing a steady energy supply to the brain and inner ear.
Circulation and Nerve Function: Nutrients like B vitamins, magnesium, and omega-3 fatty acids are crucial for nerve health and proper circulation. Deficiencies can contribute to nerve damage and impaired blood flow to the inner ear, intensifying symptoms.

Foods to Add to Your Diet to Manage Vertigo

Filling your diet with nutrient-rich foods that support inner ear health and stabilize blood sugar is a proactive step toward controlling vertigo episodes.

Hydrating Foods

Dehydration is a common trigger for dizziness and vertigo, as it can lower blood pressure and affect inner ear fluid levels. Focus on hydrating beverages and foods.

Water: Drinking at least 8 glasses of water daily is crucial.
Herbal Tea: Ginger tea is particularly beneficial for soothing nausea and dizziness.
Water-Rich Fruits and Vegetables: Watermelon, cucumbers, citrus fruits, and strawberries contribute to your daily fluid intake.

Nutrient-Rich Foods

Specific vitamins and minerals play a vital role in nerve function and blood circulation, which are essential for balance.

Potassium: Helps regulate fluid balance. Found in bananas, spinach, sweet potatoes, and tomatoes.
Magnesium: Important for nerve function and blood circulation. Rich sources include almonds, avocados, and dark leafy greens.
Vitamins D & Calcium: Research has linked vitamin D deficiency to benign paroxysmal positional vertigo (BPPV). Good sources include eggs, salmon, and fortified dairy.
B Vitamins (B6, B12, Folate): Support nerve health and function. Found in eggs, lean meat, dairy, spinach, and lentils.

Complex Carbohydrates and Lean Proteins

These food groups provide sustained energy, which prevents blood sugar crashes that can trigger dizziness.

Whole Grains: Oats, brown rice, quinoa, and whole-wheat bread release energy slowly, maintaining steady blood sugar.
Lean Proteins: Skinless poultry, fish (like salmon and tuna), eggs, and legumes offer sustained energy and are low in fat.

Foods and Drinks to Limit or Avoid

Certain substances and food types can directly aggravate vertigo symptoms and should be consumed with caution or avoided entirely.

High Sodium Foods

For conditions like Meniere's disease, reducing sodium is critical for controlling fluid levels in the inner ear.

Common High-Sodium Items: Processed snacks, canned soups, fast food, deli meats, pickles, and soy sauce.

Caffeinated Beverages

Caffeine is a stimulant that can affect the nervous system and blood flow, potentially increasing dizziness and dehydration.

Sources: Coffee, tea, energy drinks, and chocolate.

Alcohol

Alcohol disrupts inner ear function, causes dehydration, and can impair the central nervous system's ability to process balance signals.

High Sugar and Processed Foods

Sudden increases and decreases in blood sugar can provoke vertigo. Processed foods also often contain a lot of salt and problematic additives.

Examples: Sugary cereals, soft drinks, candy, pastries, and fried foods.
MSG: Monosodium glutamate is an additive in many processed foods and can be a trigger for some individuals.

Tyramine and Migraine Triggers

For those with migraine-associated vertigo, certain food compounds can act as triggers. Tyramine is a key one.

Tyramine-Rich Foods: Aged cheeses, cured meats, and certain fermented products.

The Vertigo Diet: A Comparative Look

Managing vertigo with diet often requires a personalized approach. While a general healthy diet is beneficial, some conditions demand more specific attention. Below is a comparison of dietary focuses for different types of vertigo.


Dietary Focus	Key Strategy	Recommended For	Notes
General Vertigo	Promote hydration and stable blood sugar	Anyone experiencing occasional or regular vertigo.	Emphasizes water, fresh foods, and consistent meal timing.
Low-Sodium Diet	Drastically reduce salt intake	Individuals with Meniere's disease or other inner ear fluid imbalances.	Requires avoiding processed foods, canned soups, and salty snacks.
Migraine-Trigger Elimination	Identify and remove dietary migraine triggers	Those with migraine-associated vertigo (vestibular migraine).	Focuses on avoiding tyramine, MSG, certain cheeses, and artificial sweeteners.

Putting It All Together: Meal Timing and Consistency

In addition to focusing on what you eat, how and when you eat can make a significant difference. Eating smaller, more frequent meals throughout the day, rather than three large ones, helps prevent blood sugar swings. Aim for a snack or meal every 3-4 hours to keep your energy levels steady. Keeping a food and symptom journal can be an invaluable tool for identifying your specific triggers and tailoring your diet accordingly.

Conclusion: A Holistic Approach to Vertigo Management

While diet is a powerful tool for managing vertigo symptoms, it is most effective as part of a comprehensive strategy. Nutritional adjustments can help stabilize inner ear fluid, maintain blood sugar, and reduce inflammation, but they should complement other treatments like vestibular rehabilitation and medical consultation. If you or a loved one is struggling with severe or persistent vertigo, it's essential to seek professional guidance for a proper diagnosis and treatment plan. To learn more about treatment options and exercises, you can consult reliable resources like the Newport-Mesa Audiology Balance & Ear Institute.

By integrating these nutritional principles and lifestyle changes, you can take control of your vertigo and significantly improve your quality of life.

Frequently Asked Questions

Yes, dehydration can trigger or worsen vertigo. It decreases blood volume, which can lead to reduced blood flow to the brain and disrupt the fluid balance in the inner ear, both of which can cause dizziness.

High salt intake leads to fluid retention in the body, which can affect the fluid balance and pressure within the delicate structures of the inner ear. This can aggravate vertigo symptoms.

Yes, ginger is known to help alleviate nausea and dizziness associated with vertigo. Many people find relief by drinking ginger tea regularly.

Caffeine is a stimulant that can increase blood pressure and cause dehydration, both of which can worsen vertigo symptoms. Limiting or avoiding caffeine is often recommended for individuals prone to vertigo.

Yes, it is important to eat regular, balanced meals. Skipping meals can cause blood sugar levels to drop, leading to shakiness and dizziness that can trigger or worsen vertigo.

Nutrients like Vitamin D, magnesium, and potassium are particularly important. Vitamin D supports inner ear structures, while magnesium and potassium help with nerve function and fluid regulation.

Aged cheeses, such as parmesan and cheddar, are high in tyramine, which can be a trigger for those with migraine-associated vertigo. These should be approached with caution.

Water is the best choice for staying hydrated and maintaining fluid balance. Herbal teas like ginger or peppermint may also help soothe symptoms.