Have you ever stood up too quickly and felt a little unsteady on your feet? Most of the time, this dizzy feeling ends quickly and doesn’t return. However, if that unsteadiness occurs often and without reason, there may be something else at play. Vertigo is a condition that affects the vestibular system, causing people to feel off-balance and as if the world is spinning around them. This common condition affects about one in 15 adults at least once in their lifetime.

If you experience vertigo, you’re likely already taking steps to manage your symptoms and decrease your risk of experiencing it. It’s also possible that, with the help of some simple dietary changes, you may be able to mitigate some of your vertigo symptoms. Read on to learn more about what foods may or may not be helpful if you experience vertigo—including foods that help vertigo and foods to avoid with vertigo. 

In most cases, vertigo stems from disturbances to the vestibular system within the inner ear. The fluid in your ears is influenced by the substances in your blood and bodily fluids, and certain foods can have a positive or negative effect on what’s moving through your bloodstream. Some foods can affect the concentration of substances in your ears, causing symptoms like tinnitus or dizziness.

By following a “dizziness diet” that reduces intake of some foods and increases consumption of others, you may be able to reduce vertigo symptoms. However, before you begin any kind of vertigo diet change, discuss your symptoms and treatment options with a medical professional to ensure that these dietary swaps will align with your health needs. 

If you’re looking for an at-home dizziness treatment, food containing certain vitamins and minerals can make a meaningful difference. Consider adding these foods to your diet to prevent or manage dizziness symptoms:

• Healthy fats, like sardines, liver, salmon and egg yolks: These foods are high in vitamin D, which can help strengthen the small bones of the inner ear and prevent dizziness. Healthy fats also support cardiovascular health, which is crucial for good blood flow throughout your body—including your ears;
• Vegetables like avocados, spinach, broccoli and beans: These foods are rich in magnesium, which prevents inner ear damage that could lead to unsteadiness and imbalance;
• Fruits like strawberries, oranges and kiwis: These foods are packed with vitamin C, which can lower the production of free radicals that can damage the delicate cells of the inner ear;
• Water: This one isn’t food—but water is vitally important to your overall health. When the body is dehydrated, blood volume decreases and reduces the blood flow to the brain. This means that oxygen and blood flow to the brain is disrupted, causing dizziness and feelings of vertigo.

Download a printable grocery list full of foods that help vertigo and support your hearing health.

If you experience lightheadedness, certain foods can help depending on the cause. Here's what to eat when you're lightheaded:

• Bananas: Rich in potassium, they help maintain electrolyte balance and prevent dizziness from low blood pressure;
• Nuts and seeds: Provide healthy fats and protein to stabilize blood sugar levels;
• Whole grains (oats, brown rice, quinoa): Complex carbohydrates prevent blood sugar crashes;
• Dark leafy greens (spinach, kale, swiss chard): High in iron, they help prevent anemia-related dizziness;
• Lean proteins (chicken, fish, eggs, beans): Maintain energy levels and prevent weakness;
• Water and electrolyte-rich drinks (coconut water, herbal teas): Prevent dehydration, a common cause of lightheadedness;
• Ginger: Helps improve circulation and reduce nausea-related dizziness;
• Dairy products (milk, yogurt, cheese): Provide calcium and vitamin D, important for nerve function.

While there are plenty of foods to add to your diet to manage vertigo and dizziness, there are also some foods that may exacerbate your symptoms. While there is no singular “worst food for vertigo,” it’s important to be mindful of how these foods can interact with your body’s processes. Consider these foods to avoid with vertigo:

• Salt: Salt can influence the amount of fluid in the inner ear, which can disrupt the normal functioning of the vestibular system. Too much salt can also lead to dehydration and dizziness. Try to avoid processed or canned foods that may contain excess salt;
• Alcohol: Alcohol is a depressant, meaning it slows functions like speech and movement. This can worsen feelings of dizziness and further disrupt your sense of balance if you’re prone to vertigo. It can also cause dehydration, potentially leading to bouts of vertigo;
• Sugar: Food and drinks with high sugar content may cause headaches, which can worsen feelings of imbalance or cause migraine-related vertigo;
• Caffeine: Caffeine restricts blood flow, meaning that oxygen and nutrients aren’t properly flowing throughout the body. This can worsen vertigo symptoms. Try to limit or avoid certain teas, energy drinks, coffee and caffeinated soda. 

The diet for migraine-associated vertigo is designed to reduce triggers that may lead to migraines and dizziness. This diet focuses on avoiding certain foods and beverages that are known to provoke migraines and vertigo in susceptible individuals. Key elements of the diet include:

• Eliminate common triggers: Foods such as aged cheese, processed meats, chocolate, caffeine, alcohol, and foods containing MSG (monosodium glutamate) are common migraine triggers;
• Avoid artificial sweeteners: Aspartame, found in many diet sodas and sugar-free products, can trigger migraines in some people;
• Control salt intake: Excess sodium can lead to fluid retention, which may worsen dizziness and vertigo symptoms;
• Maintain stable blood sugar: Eating small, frequent meals and avoiding long gaps between meals can help prevent blood sugar dips, which can trigger migraines and dizziness;
• Stay hydrated: Dehydration is a known trigger for both migraines and vertigo, so drinking plenty of water throughout the day is essential.