If you’ve noticed more strands in your brush or extra shedding in the shower, your diet could be playing a bigger role than you think. While genetics, stress, and hormonal changes are common causes of thinning hair, nutritionists say certain everyday foods may also be contributing to the problem. Some ingredients can increase inflammation, disrupt nutrient delivery to hair follicles, or even expose the body to compounds linked to hair loss. Below are two common foods experts say you may want to monitor if you’re trying to support stronger, healthier hair growth.
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1. Sugary Foods And Refined Carbs
While these kinds of sweets and processed treats don't do much for your overall health as it is, the long-lasting effects of eating them consistently can especially be linked to hair loss and thinning, Dr. Yoram Harth, MD, board-certified dermatologist and Medical Director of MDhair explains.
"Eating excess amounts of sugar and refined carbs can hurt hair regrowth in multiple ways," he says. Firstly, sugary food and refined carbs are shown to "increase inflammation, further increasing hair loss."
The increase of insulin levels caused by eating an excess of sugary food, he continues, can "also damage the blood vessels on the scale, reducing the amounts of oxygen and micronutrients reaching the hair follicles."
Additionally, Harth stresses to avoid foods with "preservatives, artificial flavors, and food colors," as they increase free radicals in our scalp, causing "damage to hair follicles and reducing hair reduction."
2. Large Sea Fish
Mercury, found in various types of fish and packaged/processed ones, is often "associated with hair loss" when eaten in excess, Harth says. "The bigger the fish, the higher levels of mercury," he points out.
Harth recommends trying to "avoid or reduce the amount of fish like mackerel, swordfish, and tuna" in your diet if you're already struggling with hair loss or thinning. "Opt for fish low in mercury like cod and salmon," he advises instead. Salmon has been shown to boost hair volume and shine.
The Bottom Line
Hair health starts from within, and what you eat consistently matters. Diets high in sugary, refined foods may increase inflammation and limit the nutrients your follicles need to thrive, while regularly consuming large, high-mercury fish could contribute to shedding over time.
That doesn’t mean you need to eliminate these foods entirely — but being mindful of your intake and focusing on nutrient-dense, balanced meals can help support stronger strands in the long run. If hair loss persists or worsens, it’s always best to consult a healthcare professional to rule out underlying causes.
