Hair thinning is a common occurrence as people age and can have various underlying causes. However, it is worth noting that diet can also play a significant role in hair loss. After consulting with hair specialists, dermatologists, and medical professionals, we have learned more about certain foods that exacerbate this issue.
If you want to maintain thick, healthy hair, it is advisable to minimize your intake of processed treats, condiments, snacks, etc. Specifically, experts recommend avoiding sugary foods that contain refined carbohydrates, red meat, and large sea fish, among other things. Furthermore, they suggest incorporating hair-friendly alternatives and nutrient-rich foods into your diet to improve the overall health and strength of your hair.
Read on for tips and suggestions from Dr. Yoram Harth, MD, board-certified dermatologist and Medical Director of MDhair, Ghanima Abdullah, a hair expert and cosmetologist at The Right Hairstyles, Dr. Heather Duckett, Health Team Manager with Key Cellular Nutrition, Yannis Giantzides, managing director at Harley Street Hair Transplant Clinics and Amr Salem, scalp micropigmentation specialist and hair expert at INKredible Scalp.
7 Foods That Often Exacerbate Thinning Hair
1. 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.
2. Breakfast Pastries / Refined Carbs
While these kinds of processed treats don't do much for your overall health as it is, the long-lasting effects of eating them consistently can especially be linked to hair loss and thinning, Harth explains. "Eating excess amounts of sugar and refined carbs can hurt hair regrowth in multiple ways," he says. Firstly, sugary food and refined carbs are shown to "increase inflammation, further increasing hair loss."
3. Candy
The increase of insulin levels caused by eating an excess of sugary food like candy, Harth continues, can "also damage the blood vessels on the scale, reducing the amounts of oxygen and micronutrients reaching the hair follicles." Additionally, Harth stresses to avoid sweets with "preservatives, artificial flavors, and food colors," as they increase free radicals in our scalp, causing "damage to hair follicles and reducing hair reduction."
4. 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.
5. Seed Oils
Duckett says that when trying to regain or maintain healthy hair, the foods to avoid are "much the same as recovering from or regaining overall health." She tells SheFinds that "staying away from inflammatory foods such as gluten-containing grains and processed seed oils would be a great place to start." Foods like these 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.
6. Potato Chips
Although the pleasure of consuming crispy, savory chips may be unparalleled, specialists in hair loss contend that indulging in processed snacks with high sugar and sodium levels is not conducive to maintaining healthy hair. “Chips are high in fat, which can lead to hair loss and other health conditions like heart disease,” Salem warns. “When it comes to hair loss, the best thing you can do is avoid foods that are high in sugar and salt. These two ingredients are known to cause dandruff and hair loss.” Giantzides concurs, and adds: “Essentially, higher blood sugar can lead to higher insulin levels, reduced SHBG levels, greater risk of DHT binding to hair follicles, and greater risk of hair loss-amidst other medical conditions.” Giantzides continues: “I would recommend a switch to products that contain steviol glycosides which are the ‘natural sugar substitute.’”
7. White Bread
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.
Better Foods For Keratin Synthesis
1 Protein-Filled: Egg Yolks, Salmon, Liver
As you've now learned, some foods are much better than others when it comes to your hair health. Abdullah explains the importance of centering your diet around keratin synthesis if your goal is to grow stronger hair. "My three picks for boosting keratin synthesis are eggs, salmon and liver," she says.
This, she explains, is because each of them falls into the biotin and protein-rich categories. "Separately, biotin and protein both increase keratin synthesis in the body, so together, they increase the chances of having stronger hair and nails," she adds. Something to remember if you have thinning hair, she notes, is that foods rich in biotin are always the way to go. "The main reason biotin works so well for hair and nail growth is because it aids keratin synthesis," she points out.
2. Biotin-Filled: Legumes, Mushrooms, Spinach
"Basically any food that's high in biotin is going to help strengthen your hair and nails," she continues. "Think egg yolks, salmon, liver, legumes and mushrooms if you want to boost your daily intake of biotin." Abdullah goes on, "Your body will also absorb it better from these food sources than it will from a daily vitamin that contains biotin."
Two other kinds of foods that she recommends for anyone struggling with hair loss is anything that is protein-rich or a good source of cysteine. "This seems like a no-brainer, but eating protein-rich foods really does help keratin synthesis," she says. "Keratin is the protein that makes up most of your hair and nails, so getting more of it in your system will help keep them strong despite your age."
The Bottom Line
She suggests eating more "protein-rich foods such as yogurt, meats like chicken and beef, legumes and nuts." She cites cysteine as another "building block for keratin production." Foods that contain cysteine, she concludes, are sunflower seeds, soy derivatives, onions and dates. The more you know!
