Hair loss and thinning can be distressing, especially when it seems to come on suddenly or worsen with age. While genetics, hormones, and stress are well-known factors, your diet plays a major role too—particularly when it includes a high intake of ultra-processed foods. These foods are often loaded with sugar, unhealthy fats, and artificial additives that can trigger inflammation, disrupt hormone levels, and deprive your body of the essential nutrients it needs to support healthy hair growth. Over time, this nutritional imbalance can weaken hair follicles, leading to increased shedding and reduced volume.
We consulted with Dr. Enrizza P. Factor, dermatologist and writer at My Eczema Team; Dr. Yoram Harth , MD, board-certified dermatologist and Medical Director of MDhair; and Dr. Joshua Zeichner , M.D., director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City to find out the six heavily processed foods you should avoid for hair loss.
We also checked in with Krutika Nanavati , registered nutritionist and dietitian at Massey University; Amr Salem, scalp micropigmentation specialist and hair expert at INKredible Scalp; and Dr. Heather Duckett, Health Team Manager with Key Cellular Nutrition. Read on for their tips, suggestions, and insight.
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1. White Bread
As we age, many of us begin experiencing signs of hair loss and thinning. Zeichner notes that there are many causes of this. "Hair thinning can be caused by a variety of reasons, including genetics, underlying medical conditions, dietary deficiencies, or even external factors like hairstyling practices," he says.
While Zeichner stresses that a visit to your dermatologist is essential if you are worried about thinning hair and loss, there are still some foods out there that you can avoid in the meantime that are known to exacerbate this issue .
Eating white bread once in a while is not going to cause immediate hair loss, but if your diet is lacking essential nutrients like riboflavin, biotin, folate, and vitamin B12 and you mostly eat processed foods, this won't do your hair any favors, Nanavati points out.
When it comes to your hair health, "foods like white bread, pasta, and rice are high on the glycemic index, which can cause inflammation and lead to dryness and breakage," Nanavati explains.
2. Pastries
Like white bread itself, pastries made with it often contain refined carbs, which Richards says "lack in fiber and other beneficial nutrients." Refined carbs, she warns, are "highly inflammatory and turn to sugar quickly, causing a quick rise in glucose." So, what does that mean for your hair?
Hanks says that your hair "cannot grow properly" if you're dealing with scalp inflammation , and if the majority of your calories come from "nutrient-poor, sugar-heavy foods." Scalp inflammation is the main culprit to healthy hair, she notes, as it is associated with female-pattern baldness and hair damage.
3. Candy
Like refined carbs, sugars can also make thinning hair and loss so much worse, Nanavati says. Eating lots of sugary candies "can also lead to insulin resistance, which can cause inflammation," she notes.
Duckett agrees and concludes that candy can cause inflammation all throughout the body, including the hair follicles. "Calming inflammation and restoring healthy cell function is imperative in stopping and reversing hair loss," she says.
Hanks concurs and notes that "your hair health indicates how healthy your body is from the inside out." If your diet is high in processed foods with refined sugars and carbs, then "your hair will have a hard time shining and growing to the length you want it to," she adds.
4. Red Meat
Another food commonly linked to hair loss, thinning, and weaker strands is red meat, Harth says, especially when processed and/or paired with fried food. "Try to reduce the amount of meat and fried food in your diet," he says, as "eating high amounts of red meat and fried food is shown to increase inflammation and promote the conversion of testosterone to dihydrotestosterone (DHT)."
This male hormone, he adds, is related to androgenetic hair loss. And, red meats have also been shown to worsen the risk of heart disease by raising your cholesterol and clogging your arteries.
5. Large Sea Fish
Mercury, found in various types of fish and packaged/processed ones, is often "associated with hair loss" when eaten in excess, Harth says. "The bigger the fish, the higher levels of mercury," he points out.
Harth recommends trying to "avoid or reduce the amount of fish like mackerel, swordfish, and tuna" in your diet if you're already struggling with hair loss or thinning." Opt for fish low in mercury, like cod and salmon," he advises instead. Salmon has been shown to boost hair volume and shine.
6. Potato Chips
Hair loss specialists advise against consuming processed snacks high in sodium and sugar, like potato chips, due to their detrimental impact on hair health. "Chips are high in fat, which can lead to hair loss and other health conditions like heart disease," Salem explains.
"When it comes to hair loss, the best thing you can do is avoid foods that are high in sugar and salt," he continues, adding that "these two ingredients are known to cause dandruff and hair loss."
