Foods That Stop Snoring

Last updated: February 4th, 2024
Foods That Stop Snoring A Guide to Diet and Lifestyle Changes

Foods That Stop Snoring

Snoring - the nighttime nuisance that affects sleep quality and peace for both the snorer and those within earshot. But what if we told you that diet and lifestyle changes, including incorporating foods that stop snoring, could help turn down the volume on this common problem?

Key Takeaways

Incorporating anti-inflammatory foods like fish, honey, and turmeric into your diet can help reduce snoring by alleviating congestion and inflammation in the nasal passages and throat. To avoid worsening snoring, it’s advisable to limit intake of dairy products, processed sugars, and alcohol, particularly before bedtime, as they can increase mucus production and obstruct the airways.

Effectively managing allergies by identifying triggers and maintaining a clean sleep environment, along with lifestyle changes like weight loss and adjusting sleep positioning, can contribute to quieter nights with less snoring.

Foods to Help You Stop Snoring

The answer to a quieter night could be on your plate. Yes, your diet plays a significant role in controlling snoring. Certain foods have properties that can help you stop snoring by reducing inflammation and congestion in your nasal passages. So, what’s on the menu for a peaceful night’s sleep? Fish, honey, and turmeric are not just delicious additions to your meals but also sleep-friendly choices that can reduce snoring. We will examine these food items thoroughly.


Fish, specifically types like salmon, tuna, sardines, mackerel, and trout, are rich in good fatty acids that have anti-inflammatory properties.

These properties can help reduce the inflammation of muscles in the nose and throat that obstructs the nasal passage and results in snoring. Including these fish in your diet as anti inflammatory foods, along with olive oil, can be beneficial for those who snore.

On the other hand, red meat can contribute to snoring by causing inflammation, including in the throat. So, replacing red meat with fish in your meals can reduce the likelihood of snoring and is considered a healthier alternative.


Honey is a sweet remedy for snoring. It possesses anti-inflammatory and anti-microbial properties that can help reduce congestion and swelling, resulting in quieter sleep.

Particularly, Manuka honey can coat the throat, minimize snoring vibrations, and provide relief from sore throats. To reap these benefits, consider adding a teaspoon of honey to your daily diet.

You can mix it in hot water, add it to ginger tea, or even consume it directly before bed. Scientific studies have recognized these anti-inflammatory properties of honey in reducing snoring and improving sleep quality.


Another food to include in your anti-snoring diet is turmeric. Its active compound, curcumin, helps clear blocked nasal passages and promotes throat healing, which reduces snoring.

One popular way to consume turmeric is in the form of ‘golden milk,’ a concoction of ground turmeric and warm milk. Having this beverage daily can help soothe a sore throat and reduce snoring. Research supports the use of turmeric for reducing snoring and suggests it may even help prevent snoring in some individuals.

Foods to Avoid for Better Sleep

While some foods can help reduce snoring, others may make snoring worse. Dairy products, processed sugars, and alcohol can increase mucus production and obstruct the airways, worsening snoring.

What is the exact impact of these foods on your sleep and what can be used as substitutes? We will clarify this.

Dairy Products

Milk, cheese, and yogurt - while loved by many, these dairy products can be a nightmare for snorers. They are known to increase mucus production, leading to blocked nasal passages and snoring. If you’re a dairy lover, don’t fret! Almond milk, soy milk, lactose free milk, and other non-dairy milk alternatives can be a great substitute.


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