A study published this week in ERJ Open Research found that people who eat a healthy, plant-based diet high in vegetables, fruits, whole grains and nuts are less likely to suffer from obstructive sleep apnea (OSA).
People with sleep apnea often snore loudly and often wake up throughout the night due to interrupted breathing.
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In the study, people with the highest plant-based diet were 19% less likely to have OSA compared to those who ate the lowest plant-based diet. Those who ate a mostly vegetarian diet were also at lower risk.
The study also found that people who eat an unhealthy plant-based diet high in refined carbohydrates, sugary drinks, foods high in sugar and salt are at a higher risk of OSA.
In fact, people who ate a diet high in unhealthy plant foods had a 22% higher risk compared to those who ate a low amount of these foods.
Dan Gartenberg, PhD, a sleep scientist and founder and CEO of SleepSpace, who was not involved in the study, isn’t entirely convinced.
One of the reasons a plant-based diet rich in vegetables, fruits, whole grains, and nuts may have a positive effect on sleep apnea is its effect on inflammation.
“These foods are rich in nutrients, antioxidants, and anti-inflammatory compounds that can help reduce inflammation, neutralize damage-causing free radicals, and ultimately reduce oxidative stress in the body,” explains Gartenberg.
Diets with a high sugar and salt content can disrupt the fluid balance in the body.
“A plant-based diet addresses the risks of inflammation and obesity by promoting a healthy weight and reducing inflammation in the upper respiratory tract,” says Gartenberg. “As a result, these healthy foods may reduce some of the factors that contribute to airway obstruction, thereby facilitating breathing during sleep.”
Another possible factor to consider is acid reflux, which is associated with the severity of sleep apnea.
“Certain foods can make you prone to or even worsen existing cases of acid reflux,” notes Gartenberg.
However, he points out that Trusted Source research suggests that people who eat a plant-based diet are less likely to develop chronic reflux problems like GERD.
So where should you start if you’re interested in tweaking your diet to prevent snoring?
“Focus on modifying your diet to include foods rich in omega-3 fatty acids, magnesium and lean protein,” advises Harris.
Gartenberg shares similar advice.
