Dizziness, also called vertigo, is a perceived sensation of head spinning or movement. It’s often accompanied by nausea, confusion, and poor balance.
Causes of dizziness include brain disorders, fluid in the inner ear, motion sickness, diabetes medications, tumors, allergies, and infections.
Certain foods may help prevent or reduce dizziness commonly associated with low blood sugar (hypoglycemia), according to the University of California in San Francisco.
While these foods can temporarily help in some situations, it’s best to treat the underlying medical issues causing dizziness.
Balance Protein and Carbs
Protein provides amino acids, the building blocks of lean tissue. Protein also helps stabilize blood sugar levels. This may prevent or reduce dizziness caused by skipping meals, under-eating, and hypoglycemia associated with diabetes.
According to the American Diabetes Association (ADA), eating meals that combine protein with carbohydrates rich in fiber helps maintain healthier blood glucose levels and reduce symptoms of hypoglycemia.
Optimum protein sources are low in saturated fat and include:
- Skinless white meat poultry
- Fish
- Legumes
- Eggs
- Tofu
- Low-fat dairy products
The ADA recommends people eat 0.8 grams (g) of protein for every kilogram they weigh, regardless of whether they have hypoglycemia or not. This means a person who weighs 150 pounds should try to eat about 55 g of protein each day.
Add Whole Grains
Whole grains haven’t had important nutrients removed during food processing. They supply plentiful amounts of dietary fiber and nutrients, such as iron, B vitamins, and fiber. For these reasons, the ADA recommends whole grains in place of refined grains.
People with anemia, a form of iron deficiency characterized by dizziness and fatigue, may also benefit from eating whole grains regularly.
Examples of nutrient-rich, whole-grain foods include:
- Whole-grain cereals
- Breads
- Whole-grain pasta
- Wild rice
- Quinoa
- Spelt
- Barley
- Popcorn
To ensure proper nutrient intake when purchasing whole-grain foods, look for products that list whole grains as a primary ingredient.
Keep Quick Carbs on Hand
When blood sugar drops dramatically, it may cause sudden, intense dizziness. Though such drops can affect anyone, they are a common complication of diabetes and diabetes treatments.
In addition to regular blood glucose monitoring and an overall healthy, doctor-approved diet, as a means of remedying sudden blood sugar decline, the ADA recommends eating 15 g of fast-acting carbohydrates, then rechecking glucose levels in 15 minutes.
Examples of fast-acting foods that contain 15 g of carbohydrates include:
- 1/2 cup of pure fruit juice
- 1/2 cup of regular (not sugar-free) soda
- 2 tablespoons of unsweetened raisins
Limit Potential Culprits
Meniere’s disease, or inflammation of the inner ear, can also cause dizziness. Other symptoms of Meniere’s disease include ringing in the ears, hearing loss, nausea, and loss of balance, according to Mayo Clinic.
Those with Meniere’s disease can improve their quality of life with a few dietary changes. Mount Sinai recommends avoiding caffeine and alcohol, and eating only 1,000 to 1,500 milligrams of salt per day.
Foods often high in salt to limit or avoid include:
- Canned foods
- Cured or smoked meats
- Most cheeses
- Many packaged foods
If you experience frequent dizzy spells, see your healthcare provider to get to the bottom of its underlying causes.
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