Close to 50% of American adults say they struggle with snoring at night.
Snoring keeps partners awake, impacts the quality of your sleep, and can even be an indication of a serious health problem, such as sleep apnea.
While changing up your sleeping position and even investing in anti-snoring devices can certainly help to keep snoring at bay?
Many people are shocked to learn that making a few simple changes in their diet could help them to quit snoring for good.
The foods we eat have an enormous impact on our energy levels, heart health, and pretty much everything else in our lives. So, it makes more sense than you might initially think that the right –and wrong — foods can influence not just our sleep quality, but also our level of snoring.
Curious about food as a snoring solution?
If so, read on to learn how to make over your diet.
Top Foods That Help You to Quit Snoring
If you want to quit snoring, sometimes all you need is a little extra spice. More specifically, add some turmeric to your diet.
This vibrant yellow-orange spice has countless healing properties and has long been a serious staple of ayurvedic medicine.
So, what makes it so effective in helping people looking for medication-free snoring remedies? The trick is that it’s loaded with anti-inflammatory properties.
Think about it.
One of the biggest reasons why so many of us snore is because of inflammation in our throats and nasal passages at large. Turmeric clears up this inflammation, thereby providing a much clearer path for air to flow through.
Our favorite way to enjoy turmeric is by making a cup of delicious, nutrition-packed golden milk. Check out the recipe here, and try a cup in the hours close to bedtime to help you stop snoring.
Make sure you clean up any spills as soon as you can when cooking with turmeric, as it can stain countertops and stoves.
Peppermint is so much more than just everyone’s favorite wintertime ingredient.
Like turmeric, peppermint contains lots of anti-inflammatory properties, which help to clear out your nose and throat. But peppermint is also packed with antispasmodic properties.
That’s a fancy way of saying that it stops your throat from swelling up to do allergies, standard sickness, or even poor air quality.
When your muscles are exposed to these things, they actually suffer from tiny spasms. This makes snoring all the more likely. Antispasmodic elements in peppermint keep your passages open and stock these spams and the swelling that accompanies them.
You can enjoy a cup of peppermint tea, or even put a few drops of peppermint essential oil in your favorite oil diffuser before bed.
In addition to helping you to cut down on your snoring? Enjoying peppermint tea will also help you to fall asleep easier at night. If you’re still struggling to sleep, or if you wake up often throughout the night, we suggest you give chamomile tea a try instead.
It’s certainly no secret that honey can be a complete lifesaver when it comes to soothing your throat from the effects of the common cold.
But even if you’re feeling your best, honey is still a great way to stop those pesky snoring sounds.
It will help your throat to relax, which means you’ll be less likely to snore. Additionally, as peppermint does, it also stops your throat from swelling up.
You can simply enjoy a few tablespoons of honey before bed. Or, to pack a serious punch against snoring, add a few drops to your peppermint or chamomile tea.
4. Olive Oil
Sometimes, it’s not about eating certain foods before bed.
Instead, it’s about looking for healthier anti-snoring switches that you can make to your regular diet.
When frying up some vegetables, eggs, or even cooking meats, so many of us rely on butter to provide a hint of extra flavor. And while butter is unquestionably delicious?
It’s also incredibly high in saturated fats.
Saturated fats can cause a whole host of health problems, especially when it comes to your heart and cholesterol. In addition to butter, pork, cheese, whole milk, lamb, and fatty beef are also high in saturated fats.
But it’s not just heart problems you need to worry about. Saturated fats also raise the levels of acid reflux in your body. This certainly makes you uncomfortable, but it’s also a huge reason why so many of us snore.
Instead of butter, make the simple switch to olive oil.
It’s a much healthier option, and can help you to keep acid reflux — and therefore snoring — under control.
You don’t have to completely cut out saturated fats from your diet. Instead, it’s about eliminating what you can, when you can.
Looking for a nutrition-packed ingredient that’s a welcome addition to pretty much any dish?
If so, then look no further than onions.
Luckily, you don’t have to eat them raw to see the benefits. Even adding half of a cooked red or white onion to your eggs in the morning will give you a serious dose of antioxidants.
This helps to reduce the chances that you’ll snore, in addition to helping to keep cholesterol levels in a healthy range. Additionally, onions are a decongestant.
So, especially if you suspect that a cold or other illness is behind your snoring? It’s time to start eating more onions.
Just make sure you grab a toothbrush so that you don’t replace one problem with your partner with another!
Just like the way we spoke about olive oil earlier, sometimes it’s all about finding better replacements for the foods you love.
Even if only temporary, these swap-outs can help you to quit snoring.
We know that it’s easy to love red meat, but especially if you’re dealing with jackhammering snoring, it may be time to part ways with it.
This is because red meat is a well-known cause of snoring because it contains inflammatory properties. This means that it can cause your throat to swell up, even for hours after you’ve finished eating it.
Fish is the perfect antidote because it’s packed with omega-three fatty acids, known to be natural sources of anti-inflammatory goodness.
Not in the mood for fish tonight?
Even taking a fish oil capsule once or twice a day may be able to give you many of the same benefits.
7. Soy Milk
Want to know how to stop snoring?
Make the switch to soy milk instead of drinking cow’s milk.
Though milk is tasty, it also makes it incredibly easy for mucus to form in your throat, causing tissue vibrations that create snoring at night.
Soy milk is a much better alternative and provides many of the same nutritional benefits of cow’s milk.
Interestingly enough, an allergy to cow’s milk or lactose intolerance may also lead to snoring. Many people may not be aware that this is really what’s causing their snoring.
Make the switch to soy and see if your condition improves as a result.
Sure, garlic may not give you the best breath in the world.
However, taking a garlic supplement or (for the truly committed) chewing on a garlic clove before bed can help you to quit snoring.
It’s packed with anti-inflammatory properties that help to prevent the tissues in your mouth and throat from collapsing in on themselves and blocking your airways as a result.
If, like most people, the idea of chewing on a raw clove of garlic makes you gag?
Just spice up the dishes you love the most with a few cloves of garlic. Add onion for a one-two punch!
We know that you might be a bit shocked to see horseradish on a list of the most effective natural snoring remedies.
After all, one of the most common things that people believe is that spicy foods are actually more likely to make you snore.
While this is true in most cases, horseradish is the rare exception to this rule.
It helps you to eliminate both phlegm and congestion so that your airways remain free and clear throughout the night. Even if you don’t have a cold, horseradish will still help you to keep your snoring under control.
Because it actually dries up excess mucus and contains excellent anti-inflammatory properties.
If you’re brave, you can take it on its own. However, it’s also an excellent addition to an already-spicy dish.
Snoring can prevent you from getting enough sleep. It can impact your relationship, cause you to feel more tired throughout the day, and do so much more damage than you thought possible.
The final food on our list of what to eat to help you stop snoring might be surprising, but it’s also one of the most powerful options.
You can eat a few chunks to keep snoring at bay before bedtime because it’s filled with antioxidants.
However, NASA scientists have also found that even sleeping with a pineapple flower plant by your bed may help you to stop snoring for good. We say it’s just crazy enough to work.
Additional Lifestyle Changes to Quit Snoring
So far in this post, we’ve spoken mainly about the foods you need to eat (or stop eating) in order to quit snoring.
But what if you’ve made some of these changes, or if you already eat many of these foods, and find that snoring persists? You may need to take a closer look at other aspects of your lifestyle.
For example, how late are you eating dinner? If possible, leave at least a three-hour gap between meal times and bedtimes. If you hit the hay on a full stomach, it actually presses up against your diaphragm. This can make breathing properly next to impossible.
Also, now is a good time to ditch the cigarettes. While we’re confident we don’t need to inform you about all the potential risks of smoking, you may not realize it’s also making you snore.
This is because the air will have an even narrower space to travel through, and you’ll produce much more mucus to deal with the irritants from tobacco.
Finally, be honest with yourself about how much alcohol you’re drinking.
While everyone loves a good happy hour once in a while, if you’re making a habit of it, the alcohol could be responsible for your snoring.
Alcohol is a well-known depressant. This means that your throat and jaw will be much more relaxed than usual when you go to sleep after a long night of drinking. This means the muscles collapse, blocking your airway.
Try a week or so of sobriety, and see if it makes a major difference. We’re willing to bet that it will — and that you’ll feel better in other ways as well.
Need More Tips to Quit Snoring?
Whether you add more turmeric to your favorite dishes or enjoy a few chunks of pineapple before bed, add the foods on this list to your pantry to quit snoring for good.
Of course, especially if you’re a heavy snorer, you might need more than one snoring remedy to help you to stop snoring.
Investing in a new pillow, a better mattress, or even meeting with your doctor in addition to making positive changes to your diet can help.
Whether you’re looking for honest reviews of the latest anti-snoring devices or if you need more stop snoring tips, we’re here to help.
Keep checking back with us to ensure you always stay on top of your snoring.
Get ready to enjoy sleeping through the night again!
As always, we hope you found this article “The Snoring Diet: The Top Foods to Eat to Stop Snoring” both informative and entertaining. If you did, may we ask that you share it with your friends and family through social media. It really helps us a lot and is greatly appreciated!