Foods That Cause Hair Loss and What to Eat Instead

Let’s be honest — unless you’re rocking the smooth, bold look of Michael Jordan or Dwayne "The Rock" Johnson, most of us dream of having thick, shiny, and healthy hair. It’s more than just a style statement — it’s often a reflection of our overall health. But caring for your hair isn’t just about using the right products for your hair type; it also has a lot to do with what’s on your plate. Curious about how your diet impacts your hair? Keep reading to discover the best foods for hair and find out the balanced diet you need for healthy hair growth!

What Causes Hair Loss?

Hair loss can occur for a variety of reasons, including medical conditions such as alopecia areata, thyroid disorders, or polycystic ovary syndrome (PCOS). Hormonal imbalances, genetics, and certain medications can also play a significant role. Additionally, stress, harsh hair treatments, and environmental factors may exacerbate hair loss. Androgenetic alopecia, a hereditary condition, is one of the most common causes of hair loss in both men and women, often manifesting as male pattern baldness or diffuse thinning in women. For men, sensitivity to DHT (a derivative of testosterone) is a major factor, while for women, hormonal fluctuations from pregnancy, menopause, or birth control can contribute to thinning hair. Beyond these causes, your diet is a key factor in maintaining healthy hair.

Understanding the Link Between Diet and Hair Health

Your hair is mostly made of a protein called keratin, which also forms your skin and nails. Within your hair follicles, cells called keratinocytes grow rapidly, producing the strands that emerge from your scalp. To create keratin, your body relies on amino acids, the building blocks of protein, as well as other essential nutrients and minerals. These components work together to fuel the growth of strong, healthy hair.

Why Diet Matters for Hair Health

Essential nutrients are critical for overall health and play a significant role in maintaining healthy hair. Protein is a cornerstone, but nutritional deficiencies such as iron deficiency and zinc deficiency can lead to hair thinning and loss. Vitamins D and B12, along with biotin (Vitamin B7) and riboflavin, are also crucial for supporting hair growth and strength. Incorporating protein-rich foods and those packed with essential nutrients into your diet can help promote thicker, healthier hair.

Foods That May Contribute to Hair Loss

Hair loss can be caused not just by malnutrition or insufficient food, it can be accelerated by eating too many foods which are bad for hair, and can also contribute to vitamin deficiency hair loss.

Sugary Foods and Refined Carbs

Several studies have indicated that eating too many simple carbs, like sugar and white bread or pastries, can worsen hair loss. The combination of blood glucose spikes and generalized inflammation caused by these foods isn't just bad for our bodies, it's bad for our hair and skin. Some of the damage from excessive sugar consumption can be permanent, creating brittle hair and eventual loss of hair.

Dairy Products

While dairy products can be healthy for our hair because of their high protein content, some dairy products contain a lot of fat. Our bodies convert this fat into testosterone, which is the primary hormone that contributes to male (and female) baldness. Dairy can also cause delayed allergic reactions leading to dandruff, eczema, and psoriasis.

Fried Foods and Saturated Fats

For years, research has indicated that fried foods and excessive consumption of red meat can also cause hair loss. This problem is mostly about saturated fat, which can increase sebum production in your hair follicles. Sebum is the oily substance that, in normal quantities, makes hair glossy and your scalp healthy. Too much sebum can block hair follicles and lead to thinning hair.

Excessive Alcohol

Binge drinking disrupts our bodies in many ways. It can dehydrate you and make it hard to absorb nutrients like iron, zinc, and copper, even when you are otherwise eating healthy food. Excess alcohol consumption also places stress on your body, which can also lead to thinning hair and hair loss.

High-Mercury Fish

Research shows that people who eat a lot of fish high in mercury, including ocean fish like shark, ray and swordfish, can suffer hair loss. Bluefin tuna can also contain high amounts of mercury, but this isn't the kind of tuna most often found in canned tuna. Canned light tuna is generally low in mercury, along with salmon, trout, sardines, cod, sole and tilapia.

Better Choices for Healthy Hair

Fortunately, there are a lot of foods that help to keep both hair and body healthy. The top choices for healthy hair are foods that are high in protein and which contain essential micronutrients. There's no surprise here: any foods that we commonly think are healthy are good for glossy, shiny hair.

Protein-Rich Foods

Lean protein is a great choice for nutrition in general. Any food with protein is going to nourish your body and help to grow healthy hair. While it's not a great idea to eat excessive red meat, lean red meat has a type of iron that's easy for our bodies to absorb and is also a good source of protein, containing up to 29 grams in a 3-ounce serving.

Fatty fish low in mercury and high in protein is an excellent hair-supporting choice, including salmon, sardines, and trout. Focus on protein-rich meals to nourish your healthy, shiny, and glossy hair.

Foods Rich in Vitamins and Antioxidants

Berries are a strong choice for antioxidants and vitamins that will support healthy skin and hair. Leafy green vegetables contain many vitamins that you need, like A, C, and E, along with iron. You can also get healthy fats, vitamins, and fiber from avocados.

Sweet potatoes are another good option, with plenty of vitamin A, fiber, and other micronutrients. Nuts and seeds also give you many essential micronutrients, protein, and fiber.

Omega-3 and Healthy Fats

Some studies have shown that omega-3 fatty acids can lower hair loss and increase hair thickness. While the jury is still out on exactly how much this type of healthy fat can promote hair growth, omega-3 fatty acids are known to lower triglycerides.

Our bodies can't produce enough of these healthy fats on their own, so we need to get them in our diet or through supplements. Foods high in omega-3 fatty acids include fatty fish like salmon and mackerel, along with flax and chia seeds. Flax and chia can also add healthy fiber to your diet: an overall win.

Hydrating Options

Did you know that water makes up almost 25% of the weight in your hair? It's only common sense: drinking enough water helps to keep your hair healthy and lustrous. Too little water, and your hair can become dry and brittle. Try to drink half your body weight in ounces of water or other non-caloric, healthy beverages each day. You can also get water from foods that contain a lot of moisture, like cucumbers, watermelon, and celery.

Take Control of Your Hair Health Through Diet

Avoiding foods that cause hair loss, such as those high in sugar, unhealthy fats, and processed ingredients, can help prevent damage to your hair follicles over time. Instead, focus on a healthy diet including nutrient-rich options like leafy greens, eggs, nuts, and fatty fish — these are some of the best foods for hair growth and thickness. Pairing a balanced diet with the right vitamins and minerals ensures your hair gets what it needs to stay strong, shiny, and healthy. By making these small yet impactful changes, you can protect your hair and encourage consistent, healthy growth.