Article Summary
Research on diet and vestibular disorders is limited, but many people with Ménière’s disease, secondary endolymphatic hydrops, and vestibular migraines find that changing their diets helps manage their symptoms. These changes might involve adjusting the types or timing of foods they eat.
Changes in Your Diet Can Reduce Dizziness
Some individuals with Ménière’s disease (also called primary idiopathic endolymphatic hydrops), secondary endolymphatic hydrops, or vestibular migraine notice that dietary changes help, while others may not find any benefits. Since everyone is different, it’s important to find what works best for you. There is not much research, so more studies are needed to clearly understand how diet affects these disorders.
Even if certain foods don’t trigger your symptoms, a healthy diet is important for everyone. It can help prevent other health problems, like heart disease and diabetes. A good starting point is to follow national nutrition guidelines, which suggest eating a variety of foods and limiting salt, added sugars, and unhealthy fats. Diets like the Mediterranean diet or DASH diet may also be beneficial. Reducing alcohol and caffeine may help some people feel better.
Some individuals explore elimination diets, which involve removing certain foods to see if symptoms improve. These should only be done with guidance from a doctor or dietitian to avoid nutrient deficiencies and other issues. It’s recommended to follow these diets only for a short time (4-8 weeks).
If you have questions about diet, or vitamins/supplements, for managing a vestibular disorder, talk to your doctor or a registered dietitian. They can help create a personalized plan and ensure your nutritional needs are met.
Ménière’s Disease and Secondary Endolymphatic Hydrops
Understanding Ménière’s Disease
In people with Ménière’s disease and secondary endolymphatic hydrops, fluid can build up in the inner ear, causing symptoms like dizziness, ringing in the ears, and hearing loss. Diet, especially sodium intake, may affect this fluid balance. A lower salt diet is often recommended as a first step to help manage these symptoms. While not everyone will find diet changes helpful, trying these strategies can be a useful part of managing symptoms.
Limiting Dietary Salt/Sodium
People with Ménière’s disease should limit their sodium intake because too much sodium can increase fluid in the inner ear. Even though many believe reducing sodium helps with Ménière’s disease, a recent review found no proper studies proving this. More research is needed.
Since there aren’t specific guidelines for low-sodium diets for Ménière’s, the 2020 clinical practice guidelines suggest following the American Heart Association’s recommendations. They recommend consuming about 1500 mg of sodium daily, and no more than 2300 mg. Most North Americans eat around 3400 mg daily, which exceeds these recommendations. Reducing sodium intake may also help prevent high blood pressure. Before starting a low-sodium diet, it’s best to talk to your doctor to see what’s right for you. Some people, like those with postural orthostatic tachycardia syndrome (POTS), shouldn’t reduce sodium.
Difference Between Salt and Sodium
Salt and sodium are not the same. Table salt (sodium chloride) is made up of 40% sodium and 60% chloride. One teaspoon of table salt has about 2300 mg of sodium. Other salts, like sea salt and Himalayan salt, have the same sodium content.
Sodium in Foods
Salt is commonly found in many foods. It enhances flavor, helps preserve food, and improves texture. About 15% of the sodium we eat comes naturally from food, 11% is added during cooking or at the table, and 70% comes from processed foods and restaurant meals. Foods naturally low in sodium include water, fresh fruits and vegetables, and unprocessed meats. On the other hand, many convenience foods, processed meats, canned goods, and certain sauces contain high amounts of sodium. Foods like frozen meals, hot dogs, pickles, and chips can add a lot of sodium to our diets.
Ways to Eat Less Sodium
Reducing sodium in your diet can be challenging since salt makes food taste better. If you’re finding it hard to cut back on salt, try doing it gradually. A dietitian can also help you create a plan. It’s also important to read labels on packaged and canned foods. Some foods might be high in sodium even if they don’t taste salty. Look for ingredients like ‘sodium,’ ‘salt,’ or ‘soy sauce.’ Compare different brands because sodium levels can vary a lot. The FDA has set definitions to help you understand sodium content in food:
- Sodium/salt-free: Less than 5 mg of sodium per serving
- Very low sodium: 35 mg or less per serving
- Low sodium: 140 mg or less per serving
- Reduced sodium: At least 25% less sodium than the regular product Use the % Daily Value (% DV) on labels to check sodium levels. 5% DV or less is low, while 20% DV or more is high.
Reducing Sodium at Home
When cooking, be careful about what you use, especially seasonings. Here are some tips:
- Rinse canned vegetables to lower sodium.
- Don’t add salt to cooking water.
- Use herbs and spices for flavor.
- You can also slowly reduce salt in your cooking if it feels too bland.
- Some salt substitutes are available but talk to a doctor before using them, as they may not be safe for everyone.
Eating Out and Reducing Sodium
When dining out, many fried or combo dishes are high in sodium. Before visiting restaurants, check their nutrition information online so you can choose healthier options. To make better choices:
- Choose plain foods like grilled meats or salads with oil and vinegar.
- Ask for sauces on the side, or for your food to be cooked without added salt.
- Swap fries for a salad or fruit.
- Avoid dishes that are labeled as “smoked” or “blackened” because they often have more sodium.
Medications
Some medications, like antacids, may have sodium in them. Check with a pharmacist for information about sodium in your medications.
OTHER TIPS
Here are some dietary recommendations for managing Ménière’s Disease:
Limit Caffeine and Alcohol
Although there aren’t many studies on this, caffeine and alcohol might tighten blood vessels, reducing blood flow to the inner ear and worsening symptoms. Caffeine is in coffee, some sodas, energy drinks, chocolate, and certain teas.
Eat Balanced Meals
Your meals should include fruits and vegetables, whole grains, and protein. Aim for half your plate to be fruits/veggies, a quarter grains, and a quarter protein. Eat regular meals and snacks throughout the day.
Drink Lots of Water
It’s important to stay hydrated. Avoid sugary drinks like soda and fruit juices. Drink water steadily throughout the day.
Know Your Allergies
People with Ménière’s Disease often have allergies. Managing allergies could help with symptoms. –
Keep a Food Diary
Write down what you eat. This can help you find out if certain foods trigger your symptoms.
Sugar
Health experts suggest that people with Ménière’s Disease should try to limit foods that are high in sugar. Too much sugar not only affects balance but can also lead to other health issues like obesity, heart disease, and diabetes. The Dietary Guidelines for Americans recommend that no more than 10% of your daily calories should come from added sugars, which is about 12 teaspoons on a 2000-calorie diet. However, the average adult in the U.S. consumes around 17 teaspoons daily, which is too much.
Added sugars come from various sources, like table sugar, honey, and syrups, and are found in many processed foods such as candy, cakes, cookies, and sugary drinks. Even some sauces, salad dressings, and cereals can have high amounts of added sugars, so it’s essential to read labels carefully. To cut back on sugar, you can try:
- Reducing the sugar in recipes by half
- Using fresh fruit to sweeten dishes
- Reading food labels to check for added sugars
Sugar substitutes, like artificial sweeteners and sugar alcohols, can help reduce sugar intake, but they don’t provide essential nutrients. Some may even worsen symptoms for certain individuals. Plant and fruit-based sweeteners (e.g., Stevia, Monk fruit) are newer sweeteners that are appearing on the market. If you have questions about sugar substitutes, it’s a good idea to talk to a doctor or dietitian.
Vestibular Migraines
People with vestibular migraines can be affected by what they eat and drink. Some foods may trigger their symptoms, while others can help relieve them. However, more studies are needed to understand how diet affects vestibular migraines. Common triggers for vestibular migraines include stress, hormones, lack of sleep, changes in the weather, bright lights, dehydration, skipping meals, and certain foods. It’s important to note that triggers can vary from person to person and even from day to day for the same person. Keeping a diary can help track what might be causing the migraines. Some foods and drinks that might trigger migraines include:
- Alcohol
- Caffeinated drinks: Tea, coffee, cola, energy drinks
- Some dairy products: Ripened cheeses (such as cheddar, Stilton, Brie, and Camembert), sour cream, yogurt, buttermilk
- Some fruits: Figs, avocados, raisins, red plums, passion fruit, papaya, bananas, and citrus fruit
- Some vegetables: Pea pods and pods of broad beans (e.g., lima and navy beans), onions
- Some meat and poultry products: Processed meats (e.g., bacon, sausage, ham, salami, pepperoni, bologna, hot dogs), chicken livers, smoked meats
- Nuts and peanut butter
- Fermented and pickled foods: olives, pickles, other pickled vegetables, pickled herring
- Foods made with meat tenderizer, soy sauce, vinegar (except white vinegar), or yeast extract
- Fresh bread and baked goods containing yeast
- Chocolate, cocoa, carob
- Aspartame
- Foods containing monosodium glutamate (MSG)
- Fasting, irregular eating patterns
To find out if specific foods trigger migraines, some people try elimination diets, but these should be done for short periods. Other diets, like the DASH or Mediterranean diets, may help with migraines, but there needs to be more research before making specific recommendations. Always talk to a doctor or dietitian before changing your diet to manage vestibular migraines. They can help you find what works best for you while ensuring you stay healthy.
Low Sodium Recipes
- The Dizzy Cook
- The Daily Dish, By Christy Ellingsworth, a Meniere’s patient
- Meniere’s Man in the Kitchen (cookbook in paperback on available Amazon)
- Mayo Clinic Low-Sodium Recipes
- The Migraine Relief Plan
- Through the FibroFog Low Histamine Recipes
More information about food content may be found through the American Heart Association and the US Food and Drug Administration.
To find a registered dietician, visit the Academy of Nutrition & Dietetics.
