There are certain foods that produce excess mucus. Excess mucus is a common cause of snoring. So, by virtue of the two previous sentences here are some foods to avoid if you want to remain snore free.
What Will I Learn?
Foods That Can Cause Snoring
Can the foods you eat cause you to snore or make an existing problem with snoring even worse?
It sounds like a radical idea, but the answer to that question is yes and you need to be particularly careful about the food choices you make just before going to bed.
Snoring is the result of tissue vibration at the back of the throat.
During sleep, the tissue at the back of the throat relaxes.
The tongue relaxes as well and drops towards the back of the throat.
All this relaxing flesh obstructs airflow.
This causes turbulence and, due to its relaxed nature, the flesh of the throat starts to vibrate in an unpleasantly noisy way.
Anything that further impedes airflow has the potential to make the snoring situation worse. Mucus (phlegm) is one of the things that can do this. Avoid food that causes mucus.
What does any of this have to do with the food choices and what you make? Read on, you may be surprised at what you are about to discover.
Recommended Reading: From mouth guards, to tongue stabilizers to chinstraps – What is the best solution from the many snoring aids available?
Food, Mucus and Snoring: What You Need to Know
Problems only arise when mucus production rates become too high.
Allergies and diseases are two things that have the potential to make this happen. Certain foods can do it as well.
Mucus serves several purposes. You need it, don’t doubt it. Among other things, it coats the back of the throat and the nasal passages, helping to keep the tissue moist and clean.
Mucus also traps foreign particles such as germs, pollen, and dust. By doing so, it plays an important early role in the human immune system response.
Needless to say, the presence of extra dust or pollen in the atmosphere around us can make the body produce extra mucus. As can disease.
Certain foods are also capable of causing the cells that create mucus to go into overdrive.
This results in more mucus to impede airflow at the back of the throat and a greater risk of snoring.
What Foods Cause Snoring – Other Contributing Factors
It’s not just mucus that’s the problem. Certain foods can cause the muscles and flesh in the vicinity of the airway to relax more than normal.
Others can cause inflammation that may further impede airflow.
It’s also important to be aware of the role food allergies may play in snoring.
If you are allergic to a certain food, such as seafood or nuts, your past experiences will have made you aware of the problem and you will already be avoiding the problem foods.
However, if you have a mild food intolerance, you might not be aware of it.
Or if you are aware of it, and the symptoms are generally stomach and gut-related, you may be inclined to somewhat ignore it and then manage the consequences.
That’s all well and good. We all have the right to make our own choices in life.
The problem is, whether you are aware of it or not, even mild food intolerance can cause an excess of mucus to develop at the back of the throat.
8 Foods That Can Make You Snore (Don’t Eat them Before Bed)
1. Dairy Products
Milk, cheese, butter, and other dairy products encourage your body to produce extra mucus.
Some people also find dairy hard to digest.
Eating cheese at night may be particularly bad and, even if you are only slightly lactose intolerant, that will only go to make things worse.
Eating wheat products during the evening is also a bad idea.
Wheat flour can trigger inflammation, set your mucus production into overdrive, and cause you to start snoring like a pig.
Eating sugary foods is never a good idea. It encourages weight gain and is bad for the teeth.
Gaining weight is bad for many reasons and obesity is known to increase snoring.
Even if you manage to keep the weight off, eating sugar late at night is still a no-no because it causes extra mucus at the back of the throat.
If you plan to travel on an airplane and don’t want to be that guy snoring his head off – then avoid the complimentary sugary snacks!
Health experts encourage us to eat at least five pieces of fruit and vegetable per day.
That’s good advice but you may want to avoid eating fruit at night.
The natural sugars it contains can increase mucus and snoring in the same way processed sugars can.
Soy is high in protein and an excellent meat substitute if you are vegan or vegetarian.
However, soy also has the potential to cause inflammation and increases in mucus.
The effects may be so minor you won’t notice the difference but your partner will if the sound of your snoring pulls them out of sleep.
6. Fatty Meats
Fatty meats like beef and lamb are another food option you need to avoid at night.
The saturated fats they contain can inflame the tissues at the back of your throat.
The other problem is the protein in the meat. It’s hard to digest.
It’s not smart to give your stomach hard tasks to do just before going to sleep. It can lead to indigestion and restless nights.
7. Processed Meat
Eating processed meat products like sausages and burgers is another good way to turn up the volume of your snoring.
Apart from being high in saturated fat, processed meat products may contain chemicals and other compounds that can irritate the back of the throat.
Some alcoholic drinks contain sugar that may increase mucous production, but not all of them do.
However, they all contain alcohol and that’s a problem in itself. Alcohol relaxes the muscles at the back of the throat making you more likely to snore.
It’s okay to drink it, just make sure you have your last drink of the day 3-4 hours before you go to bed.
What Foods Cause Snoring Summary
The list above is not complete. There are other foods that can cause snoring or make it worse. The ones above are just some of the prime offenders.
If you think a certain food or foods may be making you snore, the best thing to do is make a note of your evening snacks and meals and enter them in a sleep journal.
Doing so will help you to pinpoint which specific foods or food types you chose on the nights when your snoring was bad.
It will also help you identify which foods appear to be conducive to a silent night.