6 Foods that Cause Hair Loss

Hair loss can be frustrating and, at times, alarming for both men and women. While genetics, stress, and hormones play major roles, what you eat (or don’t eat) also has a significant impact on the health of your hair. Certain foods may weaken hair follicles, slow growth, or even trigger shedding. On the flip side, nutrient-rich recipes can help nourish your scalp and encourage stronger, thicker strands.

What Your Hair is Missing if It’s Falling Out

Biotin

Not getting enough biotin in your diet can cause your hair to become brittle and fall out. Good sources of this vitamin include eggs, whole grains, soy and yeast.

Iron

Too little iron can disrupt the nutrient supply to your hair follicles. This can stop the hair growth cycle, causing hair loss. Good sources of iron include dark leafy greens, legumes, beef, poultry and sardines.

Vitamin C

If you don’t get enough of this vitamin, it’s harder for your body to absorb iron, which is needed for hair growth. Good sources include citrus fruits, green peppers and potatoes.

Zinc

A trace mineral that you must get through food because your body can’t produce it, not getting enough zinc can lead to hair loss. Good sources include pumpkin seeds, oysters and beef.

Selenium

Another essential trace mineral, not enough selenium in your diet can affect the health of your hair follicles. Good sources include brazil nuts, fish and brown rice.

Protein

Since your hair is made up of protein, you may experience hair loss if you don’t eat enough of it in your diet. Eating too much protein may also lead to hair loss because it can cause you to become deficient in biotin.

Other nutrients that may affect hair loss include vitamin D, vitamin B12, folate, riboflavin and copper. Not consuming enough essential fatty acids may also cause hair to break or fall out.

Foods That May Cause Hair Loss

1. Your Favorite Sugary Drink and Snack (Soda, Donuts, Cookies, Etc.)

Excess sugar spikes insulin levels, which may increase androgens (male hormones) linked to hair thinning in both men and women. High sugar intake also triggers inflammation, which can harm the scalp and follicles.
Examples: soda, candy, pastries, sweetened cereals.

2. Refined Carbohydrates (White bread, Pasta, Etc.)

Refined Carbs behave like sugar in the body. They strip away essential nutrients during processing and may interfere with the absorption of protein, which your hair needs for strength and growth. So you may want to rethink going back for seconds on that fettuccini alfredo.

3. Fried Chicken, Fried Fish, and Other Greasy Foods

I know what you’re probably thinking, but I love some good friend chicken or fried catfish just like anyone else. But my love for it could cost me my crown. Consuming too many fried foods can raise oil production in the scalp, potentially clogging hair follicles and causing dandruff or thinning hair. Excess trans fats and hydrogenated oils also damage cell health, including those in your hair roots.

4. Too Much Cheese (and other Excessive Dairy)

Some studies suggest that too much dairy (especially full-fat milk, cheese, and cream) can increase sebum production and aggravate scalp issues. Dairy may also raise insulin-like growth factor (IGF-1), which is associated with hair shedding.

5. Long Island Iced Teas and Your Favorite Alcoholic Drink

Frequent drinking dehydrates the body and reduces zinc absorption. Zinc is critical for healthy hair growth, and a deficiency may result in shedding and brittle strands. Alcohol also disrupts the natural sleep cycle, another factor tied to hair loss.

6. Swordfish, King Mackerel, and certain types of T

There as specific kinds of fish that contain high mercury levels, which can contribute to thinning hair. Mercury toxicity interferes with the body’s ability to process zinc, another essential hair nutrient.

Quick Meals That Boost Hair Growth

Instead of focusing only on what to cut back on, it’s just as important to highlight what to add to your diet. Hair thrives on protein, healthy fats, antioxidants, and minerals like zinc and iron. Here are some nourishing recipes that include these hair-friendly foods.

Recipe 1: Spinach & Chickpea Hair-Loving Salad

Why it works: Spinach is rich in iron, folate, and vitamin C—all important for oxygenating hair follicles. Chickpeas provide plant-based protein and zinc.

Ingredients (2 servings):

2 cups baby spinach (washed)
1 cup canned chickpeas (drained and rinsed)
½ avocado, diced (healthy fats for scalp hydration)
¼ cup cherry tomatoes, halved
2 tbsp olive oil
1 tbsp lemon juice
Salt and pepper to taste

Instructions:

Place spinach in a large bowl.
Add chickpeas, avocado, and cherry tomatoes.
Drizzle with olive oil and lemon juice.
Toss gently and season with salt and pepper.

Quick Tip: Add pumpkin seeds on top for extra zinc and magnesium.

Recipe 2: Salmon & Sweet Potato Nourish Bowl

Why it works: Salmon is packed with omega-3 fatty acids, vitamin D, and protein—all of which support hair thickness. Sweet potatoes contain beta-carotene, which the body converts into vitamin A, promoting healthy scalp oils.

Ingredients (2 servings):

2 salmon fillets (about 4 oz each)
1 medium sweet potato, cubed
1 tbsp olive oil
1 tsp paprika
2 cups steamed broccoli
½ cup cooked quinoa

Instructions:

Preheat oven to 400°F.
Toss sweet potato cubes with ½ tbsp olive oil and paprika, then roast for 25 minutes.
While roasting, season salmon with salt, pepper, and a drizzle of olive oil. Bake for 12–15 minutes.
Serve salmon over quinoa with roasted sweet potatoes and broccoli.

Quick Tip: Squeeze fresh lemon over the salmon for added vitamin C, which helps with iron absorption.

Recipe 3: Berry & Greek Yogurt Hair-Boosting Smoothie

Why it works: Berries are loaded with vitamin C, which helps collagen production and prevents hair breakage. Greek yogurt provides protein and vitamin B5 (pantothenic acid), both linked to hair thickness.

Ingredients (1 serving):

1 cup Greek yogurt (unsweetened)
½ cup mixed berries (blueberries, strawberries, raspberries)
1 tbsp chia seeds (rich in omega-3s)
½ banana (for potassium and natural sweetness)
½ cup almond milk (unsweetened)

Instructions:

Blend all ingredients until smooth.
Pour into a glass and enjoy as a quick breakfast or snack.

Quick Tip: Add a scoop of collagen powder for an extra hair-strengthening boost.

Recipe 4: Egg & Veggie Breakfast Scramble

Why it works: Eggs are one of the best sources of biotin, which is essential for hair growth. Combining them with colorful vegetables adds antioxidants that protect follicles.

Ingredients (2 servings):