These 4 foods can lower your risk of tinnitus

Here’s another reason to indulge in that extra cup of coffee: It might just help protect you from tinnitus.

A new study suggests that making certain changes to your diet could help lower your risk of developing the annoying condition known for causing persistent ringing, buzzing or hissing in the ears — with no external sound source.

An estimated 10% of US adults — more than 25 million people — experience some form of tinnitus, making it one of the most common health conditions in the country, according to the American Tinnitus Association. 

For many, tinnitus is more than just a nuisance. The constant ringing can be utterly debilitating, triggering sleep disorders, communication difficulties and concentration problems, all while serving as a major source of emotional stress.

Tinnitus sufferers are at a heightened risk of anxiety and depression, with some studies showing that people with the condition experience higher rates of suicidal thoughts compared to those without it.

There is no cure for tinnitus, but certain approaches may reduce symptoms, including counseling, behavioral therapy and medications.

While the exact cause is unclear, the condition is often linked to hearing loss, inner ear damage, exposure to loud noises, certain prescription drugs and various underlying health conditions.

Some research also suggests that nutritional imbalances could play a role in its development. For instance, a 2018 study found that low levels of vitamin B2, B3, water and protein intake were associated with tinnitus.

In an effort to better understand the relationship between diet and tinnitus, researchers in China analyzed eight previous studies involving over 300,000 participants, which assessed 15 dietary factors through questionnaires.

The combined findings suggest that consuming more fruit, dietary fiber, dairy products and caffeine could offer protective benefits.

The risk of tinnitus was reduced by 35% with increased fruit intake, 9% with fiber, 17% with dairy and 10% with caffeine.

While the exact relationship isn’t clear, the researchers hypothesized that these foods might help shield against tinnitus thanks to their positive effects on our blood vessels and nerves, as well as their anti-inflammatory and antioxidant properties.

They also suggested that the benefits of fiber might stem from its influence on the body’s ability to respond to insulin. Previous research has found that high levels of the hormone could disrupt the inner ear environment, potentially leading to hearing loss, tinnitus and other problems over time. 

Interestingly, the researchers found found no link between tinnitus and other dietary factors analyzed, such as vegetables, carbohydrates, protein, fats or sugar.

They also noted that the association between caffeine and tinnitus remains a “contentious” point of debate.

“Some suggest that caffeine might effectively decrease tinnitus incidence, possibly because of its anxiety-reducing effects,” the study authors wrote.

“Conversely, some scholars argue that individuals with tinnitus often experience insomnia, in which caffeine consumption could worsen, thus exacerbating tinnitus symptoms,” they added.

The researchers warned that their analysis has limitations, as most of the studies reviewed were observational, meaning no direct cause-and-effect conclusions can be drawn.

“It is crucial to interpret our findings cautiously due to the overall low quality of the evidence available,” they concluded, calling for further research into the topic.