Hair loss and diet: 8 foods to limit for healthier hair

If your hair has been feeling thinner or shedding more than usual, diet could be part of the picture. Recent reporting has spotlighted everyday foods and festive treats that may make matters worse for some people. Here, we separate signal from noise and walk through the evidence on how nutrition influences hair growth, the foods and habits to cut back on, and what to put on your plate for stronger, fuller-feeling strands.

Why what you eat shows up in your hair

Hair growth follows a cycle: most strands are in an active growth phase (anagen), before transitioning (catagen) and resting (telogen). Stress, illness, and nutritional shortfalls can push more hairs into the resting phase at once, leading to a diffuse shed called telogen effluvium that typically appears two to three months after a trigger. Longer term, metabolic health and inflammation may also influence androgenetic alopecia (pattern hair loss) in genetically predisposed people.

Nutritional gaps that commonly show up in shedding include low iron stores (ferritin), inadequate protein intake, vitamin D insufficiency, zinc deficiency, and, in some cases, low B12 or iodine. Conversely, excessive intake of certain nutrients—such as vitamin A or selenium—can also trigger hair fall. The key is balance and consistency.

Eight foods and habits to cut back if shedding is a concern

• Sugary “treat” coffees and sweetened drinks – Frappés, syrups, whipped toppings, and milky iced coffees can deliver a dessert’s worth of sugar in one cup. Frequent high-sugar hits can worsen insulin resistance and systemic inflammation, factors associated with some hair loss patterns. Black coffee itself isn’t the villain; it’s the sugar load and cream-based extras.
• Refined carbohydrates and ultra-processed snacks – White bread, pastries, crisps, and many packaged snacks have a high glycaemic impact. Repeated blood sugar spikes may contribute to inflammation and, over time, metabolic stress. Choosing higher-fibre, minimally processed swaps can help steady energy and support scalp health.
• Excess alcohol – Regular heavy drinking can deplete zinc, folate, and B vitamins; disturb sleep; and inflame the gut and skin—all unhelpful for hair. If you drink, keep within UK low-risk guidelines and prioritise alcohol-free days.
• Very-low-calorie diets and crash cleanses – Rapid weight loss often precedes telogen effluvium because the body diverts resources away from non-essential processes like hair growth. Severe calorie restriction can also reduce protein and iron intake. A slow, balanced approach to weight change is kinder to your hair.
• High-mercury fish – Shark, swordfish, marlin, and some large tuna species can carry higher mercury levels. Mercury exposure has been linked to hair shedding in observational reports. Choose lower-mercury options such as salmon, sardines, trout, or tinned light tuna, and follow NHS fish consumption guidance.
• Trans fats and frequent deep-fried fast food – These can promote systemic inflammation and may crowd out nutrient-dense foods. While the UK has reduced industrial trans fats, many fast foods are still high in poor-quality fats and salt—neither supports optimal skin or scalp function.
• Excess vitamin A or selenium (often from supplements) – Over-supplementation can paradoxically trigger hair loss. Brazil nuts are rich in selenium; one to two provide plenty for most adults. Avoid high-dose vitamin A or selenium supplements unless medically indicated and monitored.
• Seasonal sugar overload (festive biscuits, chocolates, and mince pies) – A mince pie won’t cause baldness, but weeks of grazing on sugary treats can displace protein, iron, and healthy fats. Enjoy mindfully and pair sweet snacks with protein or yoghurt to blunt sugar spikes.

Context matters. Occasional indulgences are not the issue; patterns are. If you suspect diet is playing a role in your hair changes, start with gentle swaps and a steadier eating rhythm rather than dramatic overhauls.

What to eat instead: a hair-healthy plate

Think Mediterranean-style: colourful plants, quality proteins, and healthy fats. Aim for consistent, balanced meals that cover your micronutrient bases.

• Protein in every meal – Hair is built from keratin, a protein. Include eggs, poultry, fish, Greek yoghurt, tofu, tempeh, beans, or lentils. Most adults do well with roughly a palm-sized portion per meal.
• Iron and ferritin support – Choose lean red meat (if you eat it), mussels, sardines, beans, lentils, and spinach. Pair plant sources with vitamin C (pepper, citrus) to improve absorption. If you suspect low iron, ask your GP for a ferritin test before supplementing.
• Zinc and B vitamins – Shellfish, beef, pumpkin seeds, chickpeas, dairy or fortified alternatives, and whole grains help cover these essentials.
• Omega-3s for scalp health – Oily fish (salmon, mackerel, sardines) two portions a week, or chia, flax, and walnuts if you’re plant-based, support skin barrier function and may calm inflammation.
• Vitamin D – Difficult to obtain from food alone in the UK during autumn/winter. Many adults benefit from a daily supplement per NHS guidance; confirm your needs with a GP.
• Iodine and selenium in safe amounts – Dairy or fortified plant milks, sea fish, and one Brazil nut occasionally cover needs without going overboard. Avoid high-dose kelp supplements.
• Polyphenol-rich plants – Berries, herbs, extra-virgin olive oil, and leafy greens provide antioxidants that help counter everyday oxidative stress.

Hydration, adequate sleep, and stress management are also crucial. Hair is exquisitely sensitive to life’s bigger picture—supportive routines often show up on your scalp months later.

When to seek professional help

Not all shedding is dietary. If you notice a widening part, receding hairline, circular patches, scalp irritation, or shedding persisting beyond three months, speak to your GP or a qualified trichologist. They can distinguish between androgenetic alopecia, telogen effluvium, alopecia areata, or scalp conditions such as seborrhoeic dermatitis and psoriasis.

Blood tests commonly considered in a hair-loss work-up include ferritin, full blood count, thyroid function (TSH), vitamin D, B12, and sometimes zinc. For women with irregular cycles or acne, assessment for PCOS may be relevant. Treatments range from correcting deficiencies and managing scalp health to evidence-based medical options—tailored to the diagnosis.

Key Takeaways

• Hair shedding often reflects events and habits from two to three months earlier; balanced nutrition supports a steadier growth cycle.
• Cut back on sugary drinks, refined carbs, fast foods, excess alcohol, and very-low-calorie diets; consider mercury exposure and avoid high-dose vitamin A/selenium.
• Choose a Mediterranean-style pattern with protein at each meal, iron-rich foods, omega-3s, and plenty of colourful plants.
• Supplements can help when there’s a proven deficiency—avoid high doses without testing and medical advice.
• If shedding persists or patterns change, consult a GP or trichologist for diagnosis and tailored treatment.

Frequently Asked Questions

Do sugary coffees really cause hair loss?
They don’t cause baldness outright, but frequent high-sugar drinks can contribute to insulin resistance and inflammation, which may aggravate hair shedding in susceptible people. Coffee without added sugar is generally fine for most.

Can crash dieting make my hair fall out?
Yes. Rapid weight loss and very-low-calorie plans often lead to telogen effluvium. The shed usually appears a few months after the diet, and hair often improves within three to six months once eating normalises.

Which blood tests should I request if I’m shedding?
Speak to your GP about ferritin, a full blood count, thyroid function (TSH), vitamin D, and B12. Zinc may be considered. Your clinician will advise based on symptoms and history.

Is dairy linked to hair loss?
There’s no strong evidence that dairy causes hair loss in the general population. If you have acne, seborrhoeic dermatitis, or intolerance symptoms, a supervised trial reduction may help skin comfort—but it’s not a universal fix.

How much protein do I need for hair?
Most adults benefit from including protein at every meal. Around 1.0–1.2 g per kg body weight daily suits many active adults, but needs vary—focus on regular, balanced intake.

Do biotin supplements help?
Biotin deficiency is uncommon; extra biotin won’t speed growth if you’re not deficient and can interfere with some lab tests. Prioritise a varied diet and test before supplementing.

Are festive treats off-limits?
No. Enjoy them mindfully and balance your day with protein, fibre, and healthy fats. It’s long-term patterns—not single treats—that influence hair health.