Our eyes are sensitive organs, constantly exposed to light, dry air, screens and environmental aggressors. When they become irritated or inflamed, it's often a sign that something isn't quite right. While many factors can cause ocular inflammation - allergies, infections, dryness or chronic diseases such as blepharitis - diet also plays an important role.
Certain foods, eaten in excess, can promote inflammation throughout the body... including in the eyes. So here's a list of the main culprits to avoid (or at least limit) to soothe your eyes from the inside out.
Refined sugars and sweet products: Too much sugar in the diet stimulates the production of cytokines, pro-inflammatory molecules. Cakes, cookies, sweets, soft drinks, sugary cereals... all these foods can accentuate the symptoms of dry, red or irritated eyes.
Choose instead: Fresh fruit rich in antioxidants, such as berries, kiwi fruit or oranges.
Fried foods and foods rich in trans fats: Trans fats, often found in fried foods, industrial pastries, potato chips and hydrogenated margarines, are known to promote chronic inflammation. They also impair circulation, which can affect long-term eye health.
Replace with: Good sources of fat, such as the omega-3s found in salmon, chia seeds and walnuts.
Red meat and deli meats: Excessive consumption of red meat or processed products such as bacon, salami or sausages can contribute to inflammation. These products often contain saturated fats and preservatives (such as nitrites), which can disrupt the immune system.
Preferred: Lean protein sources such as chicken, legumes or tofu.
Alcohol: Alcohol can dehydrate the body, dry out the eyes and aggravate inflammation. It can also disrupt sleep, another factor linked to eye health.
Hydrate with: water, soothing herbal teas to provide good daily hydration.
Reducing eye inflammation requires more than drops and compresses. Your plate is also an invaluable tool for calming irritation and caring for your eyes over the long term. By avoiding pro-inflammatory foods and opting for a nutrient-rich diet, you can provide your eyes with a healthier environment from the inside out.
