What To Eat To Stop Snoring

Snoring is an old-age problem affecting almost half of the American population. More specifically, 57% of men are affected by snoring, while 40% of women experience snoring. 25% of this number snore regularly, disturbing their partner’s sleep. Many snorers do not even know that they snore until their spouse tells them that they do.

foods to stop snoring

Foods And Snoring

Although diet is not the primary determinant of whether you snore or not, it is one of the factors leading to snoring that you can manage and keep under control with just a few dietary changes here and there.

Foods That Help Reduce Snoring

There are many ways you can improve or end your snoring once and for all. While some of these remedies require medical procedures, there are simple DIY ones that are effective in case of regular snoring. Let us explore some of the foods you can eat to stop snoring.

1) Fish

Fish is rich in protein and fatty acids such as omega 3, which helps hamper the phlegm production responsible for blocking the nasal passage.

2) Olive oil 

Saturated oils such as butter, lard, and margarine can bring on acid reflux which can further cause heartburn, resulting in inflammation. This inflammation can sometimes reach the upper esophagus and cause snoring. Swap out these oils with olive oil to prevent snoring.

3) Garlic 

Garlic has helped the human race for many years to quash common infections thanks to its many anti-inflammatory properties. My grandfather believed in consuming raw garlic cloves in the morning to prevent infections and some cloves at night to help minimize his long-term snoring.

4) Turmeric

Turmeric is an Indian spice with formidable anti-inflammatory properties, which can help fight inflamed nasal passages, soothe your throat and minimize snoring.

Just add two teaspoons of turmeric powder to a glass of warm milk and drink about half an hour before going to bed.

5) Honey

Honey has been a household go-to for remedying minor disorders such as the common cold for the longest time. It is packed with lots of anti-inflammatory and anti-microbial properties that are great at combating snoring.

Mix some honey in some hot water or a cup of tea and drink before you go to bed. It will remedy snoring by soothing your throat and reducing congestion and swelling.

6) Peppermint

Peppermint is an herbal leaf bursting with antispasmodic properties great for reducing swelling inside the nose and throat. 

For the most benefit, drink some peppermint tea before you retire or boil some peppermint leaves or essential oils in water and inhale the steam. 

7) Tea

Taking a warm cup of tea before going to bed will help you relax, and it will clear a congested nose and throat. 

Tea contains caffeine which may impede your sleep, so be cautious not to drink too much or too strong tea before bedtime.

8) Soy milk

Try swapping your dairy milk for Soy milk. It is healthier and perfect for you if you are lactose intolerant.

Just warm a cup and drink it before bed. It will soothe your throat and reduce your chances of snoring.

9) Onions

Onions are rich in antioxidants, which are great for fighting off bacteria that cause infection and preventing nose and throat congestion. 

10) Pineapple

The pineapple fruit is a natural decongestant and prevents flare-ups in the nose and throat. It is also easy to digest so that you can eat it without worry after dinner.

Eating any of the above foods can go a long way in helping you combat the problem that is snoring.

In the same breath, you must know the specific foods to steer clear of to prevent snoring. 

  1. Wheat – Processed wheat flour causes inflammation and increases the molecules that cause mucus production, which causes congestion in the nasal passage and leads to snoring.
  2.  Sugar – Drinking or eating sugary drinks or foods at night can cause snoring. Processed sugar can irritate the throat tissues and increase phlegm’s natural production, restricting your nasal passages. It also raises the production of cytokines which causes inflammation.
  3. Meat Meats are high in fats and protein that can lead to inflammation and heighten the levels of saturated fats, which causes snoring. Choose instead to eat low-fat and lean meats to stay healthy and combat snoring.
  4. Dairy – Drinking milk before sleeping is a common practice that spans over many years. However, drinking milk before sleep can spike mucus production in the body, which increases snoring.
  5. Alcohol – The belief that drinking helps relax nerves and promotes sound sleep is a myth. Drinking loosens muscles and increases snoring. 


Making appropriate changes in your way of life and diet will go a long way in fixing that annoying snoring problem for good. In case this doesn’t help, I’d suggest exploring use of anti snoring devices. But, if your issue severely persists, you may want to seek a specialist’s intervention.

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