Updated January, 2024

Living with recurring tinnitus can be enough to cause anyone to look for triggers and ways to reduce symptoms. IF you are unsure if the ringing in your ears is tinnitus, you can always consider taking a tinnitus test. Improving and treating your tinnitus can have many benefits if you can accomplish it, such as improving your sleep and overall quality of life. While tinnitus has many potential underlying causes, some healthy lifestyle choices can help to avoid triggers and reduce the severity or return of your tinnitus symptoms. One of the best ways to make a difference is by choosing foods that help reduce tinnitus. 

Certain nutrients are well-positioned to counter the common causes of tinnitus and promote a reduction in tinnitus symptoms. At the same time, you can also avoid foods that are known triggers for tinnitus spikes. Here at Metro Hearing, we are dedicated to helping patients with tinnitus reduce symptoms and live fuller lives.

Avoid These Foods if You Have Tinnitus

Tinnitus is caused by a number of underlying health issues and can often be made worse or more intense when eating foods that impact your overall health. When choosing foods that could help with your tinnitus, avoid common trigger foods like unhealthy fats, processed and refined ingredients, and nearly universal triggers like caffeine and alcohol.

Processed Food Ingredients

• Processed Sugar
• Refined Carbohydrates
• MSG
• Table Salt
• Artificial Sweeteners

Unhealthy Fats

• Saturated Fats
• Trans Fats
• Vegetable Oils

Other Triggers

• Caffeine
• Alcohol
• Sulfites

Foods that May Reduce Tinnitus Symptoms

While avoiding tinnitus triggers can be challenging, many tasty foods can also help with your tinnitus and make your quality of life better while living with tinnitus. You can enjoy a menu of low-fat meats, fruits and vegetables, and whole-grain carbohydrates. Tinnitus can be effectively managed through a diet that promotes healthy blood flow and supports the body’s natural healing processes while reducing inflammation.

Antioxidants can help reduce inflammation and protect against free radicals, which can damage cells and contribute to various health problems. Foods high in Vitamin B12 and antioxidants like berries, leafy greens, and nuts are especially helpful in reducing tinnitus symptoms.

Foods High in B Vitamins

Some evidence suggests that vitamin B supplements may help reduce the severity of tinnitus, a condition characterized by ringing or other noises in the ears. It is important to note that more research is needed to fully understand the relationship between B vitamins and tinnitus and to determine the optimal dosage and duration of treatment. 

Vitamin B1

• Meats: Pork & fish.
• Vegetables: Beans, lentils, Green peas
• Grains, Nuts & Seeds: fortified and enriched cereals, bread, noodles, rice, sunflower seeds.
• Dairy: Yogurt
• Vegetarian or Vegan: Fortified cereals, Fortified non-dairy milk, Nutritional yeast

Vitamin B2

• Dairy: Milk, cheese, yogurts, eggs
• Meats: Lean beef and pork, Organ meats (beef liver), chicken breast.
• Vegetables: Spinach.
• Grains, Nuts, Seeds: Almonds

Vitamin B3

• Meat: red beef, beef liver, pork. Chicken, salmon, tuna, anchovies, mackerel, and butterfish.
• Grains, Nuts & Seeds: Brown rice, fortified cereals, and breads.
• Vegetables: Legumes.
• Fruit: Bananas.

Vitamin B6

• Meats: Organ meats; beef liver. Chicken, tuna, salmon.
• Legumes: Chickpeas
• Grains, Nuts & Seeds: Fortified cereals.
• Vegetables and fruits: starchy potatoes, dark leafy greens, bananas, papayas, oranges, and cantaloupe.

It has been found that intake of Vitamin B12 has a high association with reduced tinnitus symptoms B12 folate is especially helpful. While you can take vitamin tablets to increase your B Vitamin levels, the best way is to eat foods that help with tinnitus by being rich in Vitamin B12 and B12 folate. 

Vitamin B12

• Meats: Red beef, salmon, herring, sardines, tuna, trout, and clams.
• Dairy: Milk, swiss cheese, Greek yogurts, eggs (especially with yolk)
• Grains: Fortified cereals.
• Vegetables: Spinach, Beetroot, Potatoes, Mushrooms, and alfalfa.

Start your day with eggs for complete B2 and B23 vitamins and Vitamin D.

Foods with Anti-Inflammatory Properties

Inflammation is a common contributing factor for tinnitus, so eating anti-inflammatory foods is known to provide a benefit in reducing your symptoms. Fortunately, there are many options to choose from. Berries of every color and flavor are a great source of anti-inflammatory effects, alongside other fruits like cherries and pineapple. 

• Fruits: Mixed berries, cherries, pineapple, oranges
• Vegetables: Broccoli, tomatoes, spinach, and other leafy greens.
• Seafood: Salmon, mackerel, tuna, and sardines
• Spices: Turmeric, ginger
• Whole Grains: Oatmeal, wheat, rye, and barley
• Other foods: Nuts, beans, green tea, olive oil

Fatty fish provides valuable Omega 3 and 6, a healthy source of non-triggering fats for your body, while tasty vegetables like broccoli, avocados, and mushrooms all have anti-inflammatory properties. Though caffeine may be a trigger, green tea is a healthy source with a strong anti-inflammatory effect.

You may have also guessed that many common food triggers are those likely to cause inflammation. So building your tinnitus-fighting diet is all about controlling the blood flow through your body in a healthy way.

Tinnitus Treatment Services in Phoenix

Eating healthy foods that help with tinnitus forms a great baseline but is often the first step to treating your tinnitus symptoms. It can also help your doctor eliminate possible causes to better diagnose your underlying tinnitus source. If you are seeking tinnitus treatment services in Phoenix and the surrounding communities of Scottsdale, Phoenix, Glendale, and Sun City, Metro Hearing is here to help. 

With digital hearing aid technology, we can help you narrow down the underlying causes and counteract tinnitus from hearing loss or hearing damage. Contact us today for your first hearing test and to explore your full range of treatment options with the support of a medical hearing professional.

To learn more about digital hearing aids, call Metro Hearing at (602) 975-4400 today.