If you’ve noticed more hair in your brush or shower drain, your diet might be playing a bigger role than you think. While hair thinning and shedding can happen for many reasons—like genetics, hormonal changes, or medical conditions—dermatologists say certain foods may also contribute to the problem. Highly processed, refined-carb-heavy diets can trigger inflammation and deprive hair follicles of the nutrients they need to grow strong, healthy strands. Experts say being mindful of what you eat—and what you limit—can make a difference in supporting thicker, healthier hair over time.
The Difference Between Dragging Through Your Day And Feeling Great On Your Feet? These Arch Support Insoles
1. White Bread
As we age, many of us begin experiencing signs of hair loss and thinning. Zeichner notes that there are many causes of this. "Hair thinning can be caused by a variety of reasons, including genetics, underlying medical conditions, dietary deficiencies, or even external factors like hairstyling practices," he says.
While Zeichner stresses that a visit to your dermatologist is essential if you are worried about thinning hair and loss, there are still some foods out there that you can avoid in the meantime that are known to exacerbate this issue .
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 are high on the glycemic index, which can cause inflammation and lead to dryness and breakage," Nanavati explains.
2. Pastries
Like white bread itself, pastries made with it often contain refined carbs, which Richards says "lack in fiber and other beneficial nutrients." Refined carbs, she warns, are "highly inflammatory and turn to sugar quickly, causing a quick rise in glucose." So, what does that mean for your hair?
Hanks says that your hair "cannot grow properly" if you're dealing with scalp inflammation , and if the majority of your calories come from "nutrient-poor, sugar-heavy foods." Scalp inflammation is the main culprit to healthy hair, she notes, as it is associated with female-pattern baldness and hair damage.
The bottom line
Occasional indulgences like white bread or pastries aren’t likely to cause immediate hair loss, but dermatologists warn that diets high in refined carbohydrates and low in nutrients can worsen hair thinning and shedding. These foods can contribute to inflammation, scalp irritation, and nutrient deficiencies that affect the hair growth cycle.
The best approach is to focus on a balanced diet rich in vitamins, minerals, and protein—nutrients that support strong hair follicles and a healthy scalp. If hair thinning persists, experts recommend speaking with a dermatologist to identify the underlying cause and develop the right treatment plan.
