You can stop snoring instantly by ditching six types of food from your diet

Nobody can honestly say they like snoring.

Whether you do it – or keep your partner awake at night – it can be super annoying when it disturbs sleep.

But there are simple things you can do to reduce your symptoms.

READ MORE: Common dreams and what they mean – from flying to falling or being chased

Health and nutrition experts put together a list of foods to avoid before bed to rid the chances of snoring – including dairy products and fast food.

Doing something as simple as altering your diet can help ditch the annoying habit.

Health and nutrition experts from Prepped Pots powered by identified foods that can aggravate snoring the most.

Snoring can be treated with several lifestyle changes which include quitting smoking, losing excess weight, avoiding alcohol and cutting out foods that worsen the condition.

Eating certain foods can cause the body to produce more mucus and trigger inflammation in the nasal passages, resulting in loud wheezing and rattling during bedtime.

Not only is it annoying for the snorer’s partner, but it can also lead to more serious health problems if left untreated.

Occasional snoring is harmless, but if it’s chronic, disruptive and loud then it can be a sign of sleep apnea, decreased blood oxygen levels, high blood pressure or type 2 diabetes.

Anti-inflammatory foods such as vegetables, fruits, salmon, nuts, and healthy fats from sources such as avocados and olive oil are recommended to prevent snoring.

Ashleigh Tosh, from Prepped Pots powered by, said: "Although changing your diet may not entirely stop you from snoring, it can go a long way in helping you manage and reduce the symptoms.

"If you’re looking for a better night’s sleep or wish to spare your partner from staying up until the wee hours of the night then take a look at your diet and try to cut out foods that can trigger snoring.

"By reducing your intake of processed foods, dairy, wheat and sugar and incorporating more anti-inflammatory foods into your diet, you can prevent blockages in the airways and sinuses and encourage better flow of air during sleep."

Here are the foods you need to reduce to try and prevent snoring.

Dairy products

Eating dairy products like yoghurt, cheese and ice cream before bedtime can aggravate snoring.

This is because the lactose found in dairy products increases the production of mucus which can contribute to snoring.

Sugary foods and drinks

A high intake of processed sugars can lead to inflammation in your throat and nasal passages.

It’s best to avoid consuming sweets, cookies, desserts and soft drinks in the evening if you want to stop snoring.

Wheat-based products

Processed wheat flour that’s found in most breads, pastries and baked goods can contribute to inflammation in airways and sinuses.

It can also boost the molecules that cause mucus production.

To reduce snoring, it’s better to opt for gluten-free options.

Fast food

Fast food is highly processed, which means it can cause congestion in the respiratory system, potentially aggravating snoring.

Also, consuming large meals close to bedtime can cause indigestion, leading to disrupted sleep patterns and potentially worsening snoring.

High-fat meat

Eating meat, especially the fatty cuts, can cause people to snore because the high protein content and saturated fats trigger phlegm production.

It’s better to opt for lean meats and avoid consuming meat altogether just before going to bed.


There are many people who may not even be aware of their food sensitivities.

Food-based allergies can cause inflammation and mucus build-up, so it’s crucial to be aware of your own allergy triggers and remove them from your diet.

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