Ear wax, also known as cerumen, is a natural substance produced by glands in the ear canal. Its purpose is to protect the ear by trapping dust and other small particles and to prevent the skin of the ear canal from becoming dry and itchy. Excessive ear wax production can be caused by various factors such as genetics, aging, the use of hearing aids, and attempts to clean the ears with cotton swabs or other objects.
Although there is limited data related to specific foods that have been scientifically linked to an increase in earwax buildup, we do know that a diet high in fat and sugar has been associated with an increased risk of various health problems, including some ear conditions. It’s always a good idea to maintain a balanced diet for overall health and wellness. Below we discuss anecdotal findings spanning 22 years of practice as they pertain to earwax build-up.
Overview of Ear Wax Production
Ear wax, also called cerumen, is a natural substance made by your body. It forms inside your ears to help keep them clean, healthy, and protected.
Ear wax is made by tiny glands in your ear canal (the tube that goes from the outside of your ear to your eardrum). These glands make a mix of oil, sweat, and dead skin cells. Together, these form ear wax.
Common Dietary Factors
What you eat can have a big effect on your body, including your ears and hearing. Here are some common dietary factors that can help or harm your health:
1. Salt (Sodium)
Too much salt can increase blood pressure, which may reduce blood flow to the inner ear. This can lead to hearing problems or make conditions like tinnitus (ringing in the ears) worse.
2. Sugar
A diet high in sugar can affect your blood sugar levels, especially in people with diabetes. Poor blood sugar control can damage the tiny blood vessels in your ears and impact hearing.
3. Fats and Cholesterol
Eating a lot of unhealthy fats or high-cholesterol foods can block blood flow. The inner ear needs good blood circulation to stay healthy, so a poor diet can increase the risk of hearing loss over time.
4. Vitamins and Minerals
Some vitamins and minerals are good for ear health:
- Vitamin B12 and folate support nerve function.
- Magnesium may protect against noise-related hearing loss.
- Zinc can help your immune system fight ear infections.
- Omega-3 fatty acids (found in fish) are linked to better hearing.
5. Water
Staying hydrated helps your body work better, including your ears. Dehydration can sometimes make ear symptoms worse.
High-Fat Foods and Their Effects
High-fat foods are foods that contain a lot of fat, especially saturated fats and trans fats. These are often found in:
- Fried foods (like french fries or fried chicken)
- Fast food
- Processed snacks (like chips and pastries)
- Fatty meats (like bacon and sausage)
- Butter, cream, and cheese
What Do High-Fat Foods Do to the Body?
Eating a lot of high-fat foods can cause:
- High cholesterol levels
- Weight gain or obesity
- High blood pressure
- Poor blood flow
When blood flow is reduced, it can affect many parts of your body—including your ears. The inner ear needs a steady blood supply to stay healthy. If that blood flow is blocked, it could lead to problems like:
- Hearing loss
- Tinnitus (ringing in the ears)
- Balance problems
Sugary Foods and Ear Health
Eating too many sugary foods can do more than just harm your teeth or lead to weight gain — it can also affect your ear health.Too much sugar can cause problems in your body, especially with your blood sugar levels. When your blood sugar goes up and down a lot, it can affect:
- Blood flow to your ears
- The nerves that help with hearing
This can lead to:
- Hearing loss
- Tinnitus (ringing in the ears)
- Balance problems
People with diabetes or pre-diabetes are especially at risk for these problems. That’s why it’s important to manage sugar intake (keep those chocolates and sweet junk foods at bay) and keep blood sugar levels steady.
Spicy Foods and Ear Wax Production
Spicy, salty, and oily foods—like chili peppers, hot sauce, curry, or jalapeños—can have some interesting effects on your body. You may feel warm, start sweating, or even get a runny nose after eating something spicy. But what about ear wax?
Can Spicy Foods Increase Ear Wax?
There is no strong medical proof that spicy foods directly increase ear wax production. However, spicy foods can make your body produce more fluids, like:
- Sweat
- Mucus
- Saliva
Since ear wax (cerumen) is partly made from sweat and oil from glands in your ears, some people believe that spicy food might slightly increase wax build-up in some individuals. But this effect is usually small and not the same for everyone.
Top foods that cause ear wax buildup:
Gluten
Gluten is a protein found in wheat, barley, and rye that acts as a binding agent and gives elasticity to dough. People with celiac disease or gluten intolerance cannot tolerate gluten, as it can cause digestive problems and other health issues. Gluten-free diets have become popular for a variety of reasons, not just for those with medical needs.
Anecdotally in the clinic, I have found that people with gluten sensitivity experience higher rates of ear wax buildup when not avoiding gluten. Patients that are sensitive to gluten and avoid it by eating less gluten or well-processed gluten do seem to lower their rate of earwax buildup.
Dairy products
Dairy products (milk, eggs) in and of themselves do not appear to promote excessive ear wax build-up. That being said, however, I have found patients with lactose intolerance that do not avoid dairy products experience more issues with ear wax build-up.
Caffeine
While caffeine is a stimulant that can affect the body in various ways, there is no direct connection between caffeine consumption and ear wax production. However, if you experience an increase in ear wax after consuming caffeine, it may be a coincidence and is likely due to other factors such as age, genetics, and environmental factors.
Sweet foods
While certain health conditions, such as eczema or psoriasis, can cause an overproduction of ear wax, there is no evidence to suggest that sweet foods have any direct impact on ear wax production or buildup. However, consuming a diet high in sugar and processed foods can have negative impacts on overall health, including inflammation and a weakened immune system, which can potentially increase the risk of certain health conditions that may affect ear wax production.
What foods reduce ear wax?
While there is no specific food that has been scientifically proven to reduce ear wax buildup, eating a balanced and healthy diet can promote overall ear health and reduce the risk of certain health conditions that may contribute to ear wax buildup. Here are some dietary tips that may help:
- Stay hydrated: Drinking plenty of water and staying hydrated can help keep the ear canal moist and prevent ear wax from becoming too dry and impacted.
- Consume a healthy diet: Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, lean protein, and healthy fats can help reduce inflammation in the body and promote overall ear health.
- Consider omega-3 fatty acids: Foods rich in omega-3 fatty acids, such as fatty fish, nuts, and seeds, have anti-inflammatory properties and may help reduce inflammation in the ear canal.
- Limit sugar and processed foods: Consuming a diet high in sugar and processed foods can promote inflammation in the body, which can potentially contribute to ear wax buildup.
- Avoid allergens: If you have allergies, avoiding common allergens such as dairy, wheat, and soy may help reduce inflammation in the body and promote overall ear health.
Tips for keeping the ears healthy / Proper hygiene do’s and don’ts
- Avoid inserting objects into your ears: It’s important to avoid putting any objects, such as cotton swabs, bobby pins, or your fingers, into your ears as this can push ear wax further into the ear canal and potentially cause injury to the ear.
- Clean your ears safely: While it’s important to keep your ears clean, it’s also important to do so safely. You can use a washcloth to gently clean the outer part of your ears and avoid using ear candles or other products that claim to remove ear wax.
- Protect your ears from loud noises: Exposure to loud noises, such as loud music or machinery, can damage your hearing over time. If you’re in a noisy environment, consider wearing earplugs or other hearing protection to prevent hearing loss.
- Keep your ears dry: It’s important to keep your ears dry to prevent ear infections. After swimming or showering, gently dry your ears with a towel or use a hair dryer on the lowest setting to help dry any moisture.
- Treat ear infections promptly: If you experience symptoms such as ear pain, itching, or discharge, it’s important to seek medical attention promptly to prevent the infection from worsening.
- Manage allergies: Allergies can cause inflammation in the ear canal, which can lead to ear problems such as ear wax buildup or infections. Managing your allergies with antihistamines or other treatments may help prevent ear problems.
- Get regular check-ups: Regular ear exams by an audiologist can help identify potential problems early on and prevent them from becoming more serious.
By following these tips, you can help keep your ears healthy and prevent potential problems. If you experience any ear problems or have concerns about your hearing, be sure to consult with an audiologist for proper diagnosis and treatment.
Tips for a Balanced Diet to Manage Ear Wax
Your diet can affect many parts of your health—including your ears. While food doesn’t directly control how much ear wax (cerumen) your body makes, eating the right foods can support healthy glands, good circulation, and help prevent excess build-up.
Here are some easy tips:
✅ 1. Drink Plenty of Water
Staying hydrated keeps your body’s glands working well—including the ones in your ears. Dry skin and dehydration may lead to harder, thicker ear wax.
✅ 2. Eat More Fruits and Vegetables
Fruits and veggies are full of vitamins and antioxidants that help your body stay healthy. Vitamin C, Vitamin A, and Zinc help support your immune system and skin health.
✅ 3. Choose Healthy Fats
Good fats like omega-3s (found in fish, flaxseeds, and walnuts) may help keep inflammation low and support better circulation in the ears.
✅ 4. Limit Sugary and Fatty Foods
Too much sugar and unhealthy fats can increase inflammation and reduce blood flow, which may lead to more ear wax or ear problems.
✅ 5. Add Magnesium and Zinc
These minerals help your nervous system and skin health, which can keep your ears functioning well.
✅ 6. Avoid Excess Salt
Too much salt can affect your inner ear’s fluid balance and overall ear health.
Ball of wax coming out of the ears – is this normal?
While somewhat alarming, it is not uncommon for a big ball of wax to come out of the ear from time to time. Earwax is produced by glands in the ear canal to help protect the ear from dirt and debris. However, sometimes earwax can build up and harden, causing a blockage. This can lead to symptoms such as hearing loss, ringing in the ears, and pain.
If you have a big ball of wax come out of your ear, it is likely that your ear wax was built up and hardened. This is not a cause for concern, as it is a natural occurrence. However, if you experience any of the symptoms mentioned above, it is important to see an audiologist to have your ears cleaned.
Can certain foods lead to excessive ear wax buildup?
While there isn’t direct evidence linking specific foods to ear wax buildup, certain dietary habits might indirectly contribute to it. Consuming an imbalanced diet high in saturated fats and oils could potentially influence the consistency of earwax. However, the primary factors influencing ear wax production are genetics and age.
If you’re concerned about excessive ear wax, focus on maintaining overall ear health. If you’re experiencing issues like smelly ear wax or discomfort due to wax buildup, it’s advisable to consult with an audiologist. They can offer guidance on safe methods for ear cleaning and provide advice on how to get rid of smelly ear wax without causing harm to your ears.
Ear Wax Removal
It is also worth noting that excessive ear wax can be caused by using cotton swabs or other objects to clean the ears, which can push the wax further into the ear canal and cause a blockage. If you are experiencing symptoms such as pain, ringing in the ears, or decreased hearing, it is best to consult an audiologist who can safely remove the excess wax.
In conclusion, ear wax, also known as cerumen, is a natural substance produced by the glands in the ear canal. It is a combination of secretions from these glands, along with dead skin cells and hair. Ear wax helps to protect and lubricate the ear canal and helps to prevent infections and other ear problems.
Ear wax is typically light brown to dark brown in color, and its consistency can vary from soft and sticky to hard and dry. The amount of ear wax produced varies from person to person and can be influenced by factors such as age, genetics, and environmental factors.
While ear wax is a natural substance that helps to protect the ear, an excessive buildup of ear wax can cause symptoms such as earache, hearing loss, ringing in the ears, and dizziness. It’s important to maintain good ear hygiene practices and seek audiological attention if you experience any symptoms or concerns related to ear wax buildup.
