Foods That Cause Hair Loss & Foods for Hair Growth 
William Read - Nutrition Consultant
William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.

Foods That Cause Hair Loss & Foods for Hair Growth 

Table Of Contents

Foods That Cause Hair Loss

What you eat affects every cell in your body. That’s because your cells use the nutrients from your food to perform various bodily functions and processes. One such process is the construction of your hair. Hair is made from a natural protein found in your body called keratin. To make keratin, your body needs certain nutrients. 

Feed your body the right foods and it will function as it’s supposed to. If you feed your body the wrong things, however, it won’t. Certain foods and bad habits can adversely impact your hair health and may contribute to hair loss. For healthier hair, learn what those foods are and how to avoid them. 

Can Diet Affect Hair Loss

Can Diet Affect Hair Loss?

Certain foods and drinks may contribute to hair loss, especially when eaten in excess. Below are some of the most common foods and food groups that cause hair loss. 


Dairy contains high amounts of calcium and protein, which can be beneficial to your hair, skin, and bones. At the same time, dairy also contains high levels of fat. Excess fat intake may lead to increased testosterone levels, which can affect your hair health and cause hair loss. To protect your hair health, consume dairy products in moderation. 

Foods High in Mercury

High levels of mercury are toxic to the body and have been linked to hair loss. Mercury can be found in certain seafood such as tuna, mackerel, sushi, and swordfish. Consume these fish sparingly or replace them with seafood like shrimp or light tuna. 

Also, read – Are Healthy Foods Really More Expensive

Raw Egg Whites

When cooked, eggs can be beneficial for hair health. Consumed raw, however, they may contribute to hair loss. Raw eggs can cause a biotin deficiency due to its avidin content. Biotin is a vitamin necessary for hair growth. Avidin can hinder the absorption of biotin, leading to hair loss. 


Excessive alcohol consumption is linked to a number of health problems, one of them being hair loss. Alcohol use can lead to vitamin deficiencies that impact keratin, the main protein in hair. Too much alcohol can cause weakened hair and loss of luster. 

Junk Food

Junk food is bad for you for multiple reasons, mainly because most of them are high glycemic. High glycemic foods spike your insulin levels and contribute to obesity and diabetes. They are also high in saturated and monounsaturated fats, which elevate testosterone levels and may cause hormonal imbalances. 

Both of which can cause hair loss. Additionally, junk foods contain a lot of salt and oil that can clog the pores on your scalp and damage your hair follicles. 

Also, read – What Is The New Diet Trends?

Which Foods To Avoid for Hair Loss?

If you struggle with hair loss, avoid these foods:

  • Full-fat dairy
  • Dairy sweetened with refined sugar (ice creams, yogurts, etc.)
  • Fast food
  • Fried foods
  • Candy
  • Refined carbs (pieces of bread, pastries, white kinds of pasta, cookies, etc.)
  • Fatty tuna
  • Swordfish
  • Alcoholic mixed drinks
  • Beer
  • Wine
  • Sodas
  • Diet soda
  • Cake batter or cookie dough that contains raw eggs
Can Diet Affect Hair Loss

Does Sugar Cause Hair Loss

Sugar has been linked to hair loss and balding in both men and women. High glycemic foods, such as those that contain refined sugar, spike insulin and sugar levels in the bloodstream. Excess sugar intake is bad for your overall health and can negatively impact cells in your body, leading to inflammation, disease, weight gain, and many other health conditions. 

Which Nuts Cause Hair Loss?

While most nuts contain healthy fats, vitamins, and minerals that promote hair growth, some may prevent it. Brazil nuts are one such nut that may contribute to hair loss. They are high in selenium, which in excess is linked to skin rashes, brittle hair and hair loss, nausea, and nervous system problems. 

Foods That Cause Hair Growth

Hair loss can be caused by genetics, medical conditions, hormonal changes, or aging but sometimes, it’s caused by vitamin deficiency. If you aren’t getting the right nutrients, you could be causing nutrition hair loss. These nutrients are best absorbed from the foods we eat. So, what are those foods?

Top 5 Foods To Prevent Hair Loss


When cooked, eggs are an excellent food for hair loss prevention. Eggs contain high amounts of biotin, the main vitamin needed to produce keratin. 

Low Fat Dairy

Low-fat dairy is high in calcium and protein that help build stronger hair, skin, and bones. 


In case you were wondering which fruit is good for hair growth, it’s kiwi. Kiwi is a tasty fruit that’s high in vitamin C. Vitamin C is an essential vitamin that helps your body absorb iron more efficiently, thus increasing hair strength. 


Carrots are high in levels of vitamin A, an essential vitamin for hair growth. 


Oats are fibrous, nutritious grains that contain essential nutrients like zinc, iron, and omega-6 fatty acids. Feeding your hair essential nutrients will keep it healthy and strong, thus preventing hair loss. 

What Foods Make Hair Grow Quicker?

The key to maintaining healthy hair is to eat a variety of nutritious foods to stimulate hair growth. Hair growth and hair health are dependent on adequate levels of essential nutrients. Below are some foods that may help your hair grow faster and stronger:

  • Sweet potatoes
  • Eggs
  • Spinach
  • Carrots
  • Oats
  • Prunes
  • Avocados
  • Seeds
  • Lentils
  • Sweet peppers
  • Oysters
  • Soybeans
  • Meat

Superfood for Hair?

Is there a superfood for hair loss prevention? Not all hair loss can be prevented but there is research to suggest that certain nutrients may strengthen your hair and slow down hair loss. The key takeaway for hair health is to eat a varied diet rich in natural, healthy foods and avoid or consume in moderation certain foods and drinks that cause hair loss.

William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.