Foods that Cause Ear Wax: Avoid these for Healthy Ears

Do you know that what we consume can impact our ear health? Certain types of foods might cause excess ear wax (also called cerumen) build-up by increasing mucus production, triggering inflammation, or making the body dehydrated. Though ear wax is crucial for ear health protection, understanding how excess ear wax due to diet can help maintain ear health. This blog will help you explore the common foods that cause ear wax buildup and how to get rid of it. 

Can Your Diet Lead to Ear Wax Buildup?

There is only anecdotal evidence and no scientific evidence to prove that earwax build-up is influenced by your diet. Some dietary habits might indirectly contribute to it. For instance, eating foods highly rich in gluten, dairy, sugar, and sodium can trigger ear wax production. However, the primary contributing factors are age and genetics.

If you experience excessive and smelly ear wax or ear discomfort, see an ENT specialist or audiologist. The doctor can help with effective and safest methods to get rid of ear wax. Meanwhile, you can avoid certain foods that may trigger ear wax buildup.

8 Common Foods That Cause Ear Wax

Here’s an overview of foods that might contribute to increased buildup of ear wax:

1. Dairy Products

• May thicken the mucus and block ear canals, leading to excess ear wax.

• Often impacts individuals with dairy allergies or lactose intolerance as they trigger inflammation and increase ear wax build-up.

• For example, milk, cheese, butter, or yogurt.

Switch to plant-derived alternatives such as vegan cheese, soy yogurt, or almond milk. 

2. Sugary Foods 

• Can cause inflammation in ear glands, potentially contributing to high ear wax buildup.

• May also promote fungal or yeast growth in your ear, causing the thickening of earwax.

• Examples include processed sugars, sweets, cakes, pastries, soda, or candy.

Choose healthier alternatives such as berries, oranges, and apples, offering natural sweetness with vital nutrients. Use stevia or honey as natural sweeteners for your recipes or beverages.

3. Fried & Greasy Foods

• Highly rich in trans fats and unhealthy oils that may cause oil production in the ear glands, clogging the pores and overproducing ear wax.

• Fried foods may cause inflammation that indirectly increases earwax build-up.

• For example, French fries, fried snacks, fried chicken, potato chips, and doughnuts.

Eat steamed, grilled, or baked foods. Have nuts, seeds, avocados, and olive oil.

4. Processed Foods

• Loaded with preservatives, high sodium, and additives that may trigger inflammation and cause ear wax production.

• Chronic inflammation might contribute to the overproduction of earwax.

• For instance, frozen meals, packaged snacks, fast foods, and instant noodles.

Eat home-cooked foods and add whole grains, fibers, lean proteins, and green veggies to your diet.

5. Spicy Foods

• Stimulates ear, salivary, and nasal canals to produce mucus secretion, leading to increased ear wax build-up.

• May cause earwax buildup for a short period due to irritation.

• For example, hot sauces, chili peppers, jalapenos, and cayenne peppers.

You can even avoid them or use the spices in moderation.

6. Gluten

• Can trigger the production of ear wax, especially if you are dealing with celiac disease or have a gluten intolerance.

• May stimulates allergies, resulting in the secretion of inflammatory mediators that cause excessive ear wax build-up.

• For instance, bread, breakfast cereals, or pasta.

What to have instead: Sweet potatoes, leafy greens, carrots, citrus fruits, and almonds. 

7. Caffeinated Beverages

• Being a diuretic, caffeine can cause dehydration, leading to thick earwax which is tough to remove.

• Dehydration can also impact the ability of the body to maintain earwax consistency.

• For example, coffee, energy drinks, black tea, and soft drinks.

Drink a lot of water, decaffeinated beverages, or herbal teas. For a hydrating and refreshing drink, add lemon, cucumber slices, or mint to the water.

8. Alcohol

• Excess alcohol use causes dehydration and inflammation, contributing to thicker ear wax build-up.

• May also interrupt the fluid balance in the ears, leading to increased earwax production.

• For instance, beer, cocktails, and wine.

Limit alcohol consumption or replace it with other options such as mocktails (prepared using fruit juices), kombucha, or sparkling water.

Foods that can Help Reduce Ear Wax

Though there are no specific foods that can reduce ear wax production, eating a balanced diet rich in omega-3 fatty acids can promote ear health. Consider adding the following foods to your daily diet to reduce ear wax build-up:

• Omega-3 fatty acids: Research reports that omega-3s can relieve inflammation and promote overall ear health. Examples include salmon, walnuts, chia seeds, or flaxseeds.

• Vitamin C-rich foods: Strengthen immunity and reduce inflammation, which indirectly prevents earwax production. Examples are broccoli, oranges, kiwi, strawberries, and bell peppers.

• Fiber-rich foods: A study says that fiber promotes digestion and alleviates inflammation. E.g., fresh fruits, green veggies, or whole grains.

• Antioxidant-rich foods: Support an immune system, relieve inflammation, and boost blood circulation which is crucial for ear health. E.g., berries, blueberries, leafy greens, green tea, and tomatoes.

• Zinc-containing foods: Fight off infection that may be contributing to excessive ear wax build-up. Examples are chickpeas, cashews, pumpkin seeds, and oysters.

• Hydrating foods: Prevents the thickening of the ear wax by maintaining the hydration levels of the body. Examples include cucumber, watermelon, zucchini, and lettuce.

These foods rich in antioxidants, omega-3s, fiber, and vitamin C can help maintain healthy levels of ear wax. 

Practical Tips To Get Rid of Ear Wax 

While maintaining your diet, consider following these tips to get rid of ear wax and keep your ear healthy:

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  Practice good ear hygiene

Clean your outer ears gently using a damp cloth. Do not use a cotton swab as they can make the ear wax go deep into the ear canal.

Drink a lot of water daily as it keeps the body, including ear canals hydrated and helps soften the ear wax. This, in turn, makes it easy to get rid of wax.

Use over-the-counter (OTC) ear drops as they soften and expel the excess accumulated ear wax. Make sure to discuss the particular ear drops with a doctor.

According to one finding, prolonged earbud use can contribute to ear wax build-up. Hence, make sure to limit its use.

After taking a shower or swimming, make sure to thoroughly dry your ears. This can help prevent the chances of infections.

Consult with an ENT specialist or audiologist if you experience ear pain or excess earwax buildup.

Other Factors Contributing to Ear Wax Production

Along with dietary habits, other factors might also influence the build-up of ear wax which you need to be aware of to prevent risks. Those include:

• Genetics: Specific genes such as ABCC11 (ATP-binding cassette subfamily C member 11) determine the produced amount and consistency of ear wax.

• Racial & Ethnic Variations: Native Americans and East Asians are more prone to dry and flaky ear wax while European and African descent have sticky and wet ear wax.

• Age & Gender: Age and hormonal changes (high in women during menopause and puberty) can increase the risk of ear wax production.

• Environmental Factors: Humidity, climate changes, pollens, dust, and noisy environments can contribute to an increased risk of ear wax buildup.

• Lifestyle Factors: Using earbuds or earphones for a longer time or wearing ear aids regularly can increase the chances of excessive earwax production.

Final Thoughts

Though diet is not scientifically proven to cause ear wax, certain dietary habits may indirectly contribute to it. So, foods that cause ear wax may include gluten, dairy products, sugary foods, caffeinated beverages, processed foods, and more. They increase mucus secretion and trigger inflammation that leads to increased ear wax build-up. If you experience noticeable, excess ear wax or some discomfort, see an ENT specialist or audiologist. The providers may help determine the exact cause and effective treatment.

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