Can Food Reduce Snoring?

Can Food Reduce Snoring?

Posted by SnoreMeds Team - Philippa logan On 5th Mar 2018

In a word, yes!

The secret is to choose foods that reduce inflammation and swelling in the tissues of the throat and sinuses as any enlargement increases the obstruction of air through the nose and mouth, leading to snoring.

These foods are great choices for tackling your night-time noise making:


change to soy to reduce snoring allergies

Sensitivity to the lactose in cow’s milk can lead to swelling in the nasal passages that leads to snoring. Dairy products also cause an increase in mucous-production throughout the respiratory system resulting in not only snoring but other respiratory issues. If snoring is affecting your sleep, or that of your partner, substituting soya milk for cow’s milk is worth trying to test if it helps.


Tea is a decongestant and is a snoring remedy

Tea also tackles congestion and the excess production of mucous. The boiling water releases steam which is effective in relieving nasal congestion on inhalation while the soothing nature of the herbs can ease irritated nasal passages as well as thin mucous and improve drainage – all exactly what’s needed to reduce snoring. Although you’ll get all these benefits from drinking any kind of tea, peppermint tea is a great choice. The mint is a natural decongestant.


Add some honey to your cuppa to make it an even better snore-buster. It has both antibacterial and anti-inflammatory properties that relax the throat and help air to move freely, reducing snoring. It’s great for fighting off colds and flu, too – another common culprit of snoring. Choosing a honey produced locally (in a radius of 15km or less of your home) is said to assist in reducing hay fever. The pollens that tend to be the cause of the condition are processed by the bees to produce the golden liquid and therefore eating local honey is thought to reduce sensitivity to the allergens by building an immune tolerance. Obviously, less hay fever leads to less snoring.


Also golden in the treatment of snoring, this plant, a member of the ginger family, is an excellent natural remedy for inflammation. It’s active ingredient, curcumin, is an anti-oxidant as well as an anti-inflammatory and pain reliever. Turmeric can be added to food as a spice or added to juices or tea for an effective remedy to stop snoring.


Fish, especially oily fish like salmon, sardines and mackerel, has been proven to be a better choice than red meat when it comes to the treatment of snoring through diet. The saturated fat in red meat can inflame the nasal passages and throat while fish is a good source of protein without causing swelling, in fact the fatty acid found in fish, Omega-3, can actually reduce inflammation. Other good sources of Omega-3 include soybeans, flax seeds, walnuts and tofu.


Although it won’t do the sweetness of your breath any favours, eating onions can help it to move unobstructed through your respiratory system by acting as an effective natural decongestant. Combine onions with garlic for a double-dose of snore-busting goodness.


The jewel like seeds of the ruby fruit are a precious resource in fighting snoring. The sweet, edible seeds can reduce inflammation due to their high concentration of phytochemicals. The seeds are easy to add to salads, sauces or desserts and delicious eaten raw as a snack. If eating a seed doesn’t take your fancy, pomegranate juice is good option, too, just makes sure it’s 100% pomegranate juice, not a mix, cocktail or concentrate to maximise the benefits.


As the only food source of a compound called bromelain, which reduces the levels of inflammatory prostaglandin in the body, pineapple is a very valuable addition to a diet to tackle snoring.


Another common food that packs a punch, tomatoes have many health benefits, but for their role in reducing snoring, we’re interested in their high amounts of a carotenoid called lycopene. It's thought to reduce inflammation by affecting chemical mediators in your body that are ultimately responsible for prostaglandin and other inflammatory production.

There’s nothing unusual or unpalatable here so add some of these foods to your diet to reduce snoring. Remember consistency is key and with all changes in diet, you may need to give it some time before you see results.

Bon appétit and sweet dreams!

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