10 Foods That Cause Hair Loss: What You Need To Avoid

Why Diet Matters for Hair Health

Hair thinning and shedding can feel distressing, but in many cases, lifestyle plays a role. Genetics and hormones are the main drivers of hair loss, but nutrition and diet influence scalp health and follicle strength. Certain foods, when eaten in excess, may increase the risk of shedding or reduce the quality of hair. Understanding these foods helps patients make informed choices and supports broader health at the same time.

1. Too Much Vitamin A

Vitamin A is essential for vision and immune function, but excessive intake can harm hair. High levels may shrink scalp oil glands and reduce the natural oils that keep hair flexible. Foods rich in vitamin A include carrots, dark leafy greens, sweet potatoes, and mangoes. Moderation is important, as supplements on top of a vitamin-rich diet may push intake beyond safe levels.

2. Selenium in High Doses

Selenium is a trace mineral with antioxidant properties, but only a small amount is needed daily. Brazil nuts, for example, contain very high levels and just a few nuts can exceed daily requirements. Over time, excessive selenium may contribute to thinning hair. Other foods containing selenium include tuna, beef, turkey, and sunflower seeds.

3. High Glycaemic Index Foods

Foods that cause a rapid rise in blood sugar, such as white bread, pastries, and sugary drinks, may affect hormones linked to hair shedding. These spikes in blood sugar can raise insulin, which in turn may increase androgen activity. Over time this can place stress on follicles. Low GI alternatives such as whole grains, beans, and oats are better options.

4. Excessive Alcohol

Alcohol in large amounts depletes minerals like zinc and iron, which are essential for healthy growth. Heavy drinking also increases the risk of brittle hair that breaks more easily. Moderation reduces these risks and supports both hair and overall wellbeing.

5. Refined Sugar

Refined sugar not only contributes to weight gain but also increases stress responses in the body. High sugar diets can elevate cortisol and reduce the body’s ability to handle daily pressures. This environment may worsen shedding. Choosing whole fruits, nuts, and fibre-rich carbohydrates provides steadier energy and supports scalp health.

6. Fried Foods

Fried foods are often high in saturated and hydrogenated fats, which can contribute to poor cardiovascular and metabolic health. Indirectly, this may affect scalp circulation and overall follicle support. While fried foods are not proven to cause male pattern hair loss, reducing them in the diet supports general wellbeing and may help create a healthier environment for hair growth

7. Artificial Sweeteners

“Sugar-free” products using artificial sweeteners like aspartame have been linked in some reports to hair thinning. While evidence is limited, some individuals may be sensitive. Choosing natural sweeteners in moderation is safer and helps avoid unnecessary risks.

8. Food Additives and Colourings

Highly processed foods containing colourings and additives can stress the body and, in sensitive individuals, trigger allergic reactions. This may indirectly affect hair shedding. For example, caramel colouring and certain dyes have been reported to cause reactions. Whole, fresh foods with minimal additives are generally better for both scalp and overall health.

9. High Mercury Fish

Large fish such as tuna, swordfish, and king mackerel contain higher levels of mercury. Mercury interferes with the body’s use of protein and zinc, both essential for growth. Enjoying fish in moderation is fine, but alternating with low-mercury options like salmon or sardines is recommended.

10. Excessive Caffeine

Caffeine is safe in moderation, but too much can disrupt sleep and raise stress hormones. Poor sleep and high cortisol can indirectly lead to hair shedding. Energy drinks and sweetened coffee beverages can combine the negative effects of both sugar and caffeine. Limiting intake helps support consistent rest and scalp health.

Finding the Right Balance

The foods listed above are not inherently dangerous, but when consumed excessively they may create an environment that accelerates shedding or weakens strands. Diet should be considered alongside genetics, stress levels, and medical factors.

When to Seek Professional Advice

If you notice ongoing hair thinning, it is important to seek medical advice. An AHPRA registered doctor can investigate whether the cause is nutritional, hormonal, or genetic, and then recommend appropriate treatment. Options may include medications, supportive therapies, or hair transplant surgery where suitable.

Why People Consider Medihair

All doctors are AHPRA registered who provide the medical assessments and perform the procedures. Patients begin their journey through Medihair, where they receive education, preparation, and structured aftercare. By coordinating treatment through Medihair, patients have confidence that their care is delivered by qualified practitioners while being supported with clear communication and long term planning.

Book a Consultation

Medihair provides an obligation free consultation in person or online. This initial session helps patients explore whether dietary changes, medical therapy, or surgical options may be appropriate.

To book, call 1300 355 325 or Click Here.

Disclaimer: This article is general education only and does not replace medical advice. Results vary between individuals. Always seek a second opinion from an appropriately qualified health practitioner before making decisions about your care. Images, if used, are illustrative only.