You may notice that your eyes feel gritty, itchy, or irritated from time to time. These sensations are all common signs of dry eye. Your daily habits, including the foods you eat, can play a role in how your eyes feel.
A balanced diet supports your body’s functions, and that includes your vision and tear production. Avoiding the following foods that can affect your symptoms is a proactive step toward greater eye comfort:
- Sugary foods and drinks
- Processed meats
- Fried foods
- Refined breads and pastas
- Certain cooking oils
- Margarine and trans fats
- Alcohol
How Your Diet Affects Eye Comfort
The foods and drinks you consume contribute to your body’s overall wellness, which extends to your eyes. Certain foods can increase inflammation or cause dehydration, which may worsen dry eye symptoms. On the other hand, a diet rich in specific nutrients can support healthy tear production and reduce irritation.
A few small changes to your meals can make a noticeable difference in your daily eye comfort. It’s about creating a supportive environment for your eyes from the inside out. Your choices at the dinner table can be a powerful tool for managing how your eyes feel.
7 Foods That May Worsen Dry Eye Symptoms
If you experience dry, irritated eyes, you may want to look at what’s on your plate. Some common foods can contribute to the discomfort you feel. Here are a few items to be mindful of in your diet.
1) Sugary Foods & Drinks
Foods high in sugar—like sodas, sweetened juices, and pastries—can contribute to inflammation throughout your body. This inflammation can affect the delicate glands in your eyelids responsible for tear production. This may make your dry eye symptoms more pronounced.
2) Processed Meats
Items like hot dogs, bacon, and deli meats are often high in sodium. A diet with excessive salt can lead to dehydration, which means less moisture is available for your body to produce quality tears. This can leave your eyes feeling dry and uncomfortable.
3) Fried Foods
Foods deep-fried in certain vegetable oils contain high levels of fats that can promote inflammation. When you eat fried foods frequently, it may interfere with the production of healthy oils in your tears. These oils are important because they prevent your tears from evaporating too quickly.
4) Refined Breads & Pasta
Simple carbohydrates, such as those in white bread and pasta, can cause a rapid spike in blood sugar. Over time, these spikes can be linked to health issues that affect the blood vessels in your eyes. Opt for whole-grain versions to support more stable blood sugar levels.
5) Certain Cooking Oils
Some common cooking oils, such as corn, soybean, and sunflower oil, are very high in omega-6 fatty acids. While your body needs these fats, an imbalance with too many omega-6s and not enough omega-3s can contribute to inflammation. Consider using oils like olive or avocado oil as alternatives.
6) Margarine & Trans Fats
Some types of stick margarine contain trans fats, which are known to affect cardiovascular health. The health of your blood vessels is directly connected to the health of your eyes. It’s helpful to limit foods with hydrogenated oils.
7) Alcohol
Alcohol is a diuretic, which means it causes your body to lose fluid. This dehydration directly impacts your eyes’ ability to stay moist and produce enough tears. If you’re struggling with symptoms, professional dry eye therapy can offer more advanced solutions.
Foods & Nutrients for Dry Eye Support
While some foods can worsen symptoms, others provide the nutrients your eyes need to stay lubricated and comfortable. Focus on incorporating a variety of colorful fruits, vegetables, and healthy fats into your diet. A nutrient-rich eating plan is a positive step you can take for your eye wellness.
Omega-3 Fatty Acids
These healthy fats help support the oil glands in your eyelids, which produce the lipid layer of your tears. While dietary sources are beneficial, it’s interesting to note that some studies on fish oil supplements have shown mixed results for dry eye, highlighting the importance of whole food sources. Good sources include:
- Salmon, tuna, & sardines
- Flaxseeds & chia seeds
- Walnuts
Vitamins A & C
Vitamin A helps with tear quality, while Vitamin C supports the health of blood vessels in your eyes. You can find these vitamins in:
- Sweet potatoes, carrots, & squash
- Citrus fruits & bell peppers
- Broccoli & tomatoes
Lutein & Zeaxanthin
These antioxidants help protect the cells in your eyes from damage. They are found in leafy greens and other colorful produce.
- Spinach & kale
- Corn
- Eggs
What About Eggs & Dry Eyes?
Eggs are a good source of nutrients like lutein, zeaxanthin, and zinc, which all contribute to eye health. This makes eggs a helpful addition to a diet focused on eye wellness.
The Importance of Hydration
Your tears are made mostly of water, so proper hydration is fundamental for dry eye relief. Drinking plenty of water throughout the day is one of the simplest ways to help your body produce sufficient tears. This simple habit can reduce irritation, even in unexpected situations like when your eyes burn in the shower.
Common Factors That Contribute to Dry Eyes
Diet is just one piece of the puzzle. It’s also helpful to see the bigger picture. Dry eye symptoms can arise from a combination of factors. Some common causes include:
- Age-related changes in tear production
- Environmental factors like wind, smoke, or dry air
- Extended screen time without breaks
- Certain health conditions or medications
Create a Personalized Plan for Your Eye Health
Understanding how your diet affects your eyes is a great first step toward relief. Since everyone’s needs are different, a tailored approach can help you manage your symptoms effectively. A conversation with your eye doctor can provide clarity and a personalized plan for your eye care.
At Total Vision Seal Beach, we’re here to listen to your concerns and help you find solutions that work for you. By looking at your symptoms and lifestyle, we can find the right combination of dietary adjustments and other strategies to keep your eyes comfortable. We invite you to schedule a visit to discuss your eye health with our team.
