When you have Meniere's disease, a disorder of the inner ear that causes vertigo, ringing in the ears, and hearing loss. It's not just about dizziness—it's about fluid pressure building up where it shouldn't. Many people don’t realize that what they eat directly affects how often they get hit with those spinning spells. The low sodium diet, a key dietary strategy for managing inner ear fluid isn’t just a suggestion—it’s one of the most proven ways to cut down on attacks.
Here’s the simple truth: too much salt means your body holds onto water. That extra fluid doesn’t just swell your ankles—it builds up in your inner ear, pushing on delicate structures that control balance and hearing. That’s when the room starts spinning, your ears ring like a alarm, and your hearing feels muffled. A fluid balance, the body’s natural regulation of water and electrolytes in the inner ear is everything. And your plate is the first tool you have to fix it.
You don’t need to become a nutritionist. Start with cutting processed foods—soup packets, canned veggies, deli meats, and frozen meals are loaded with hidden salt. Swap them for fresh or frozen vegetables without sauce, plain meats, and whole grains. Drink water regularly, but don’t chug it all at once—spread it out. Too much water at once can trigger a flare-up just like too much salt. Avoid caffeine and alcohol—they mess with blood flow to the inner ear and make symptoms worse. Some people find that cutting out sugar and MSG helps too, though the evidence isn’t as strong as it is for sodium.
It’s not magic. But for many, sticking to under 1,500 mg of sodium a day cuts vertigo attacks in half within weeks. One woman in a 2023 study went from 4 attacks a month to just one after switching to a strict low-sodium plan—no drugs, no surgery. That’s the kind of change that matters.
You’ll find posts here that dig into how salt affects inner ear pressure, what foods sneak in extra sodium, and how to read labels without getting overwhelmed. There’s also info on how other meds and supplements interact with your diet, and what to do when you’re eating out. This isn’t about perfection. It’s about making small, smart choices that add up to fewer dizzy days and more control over your life.
