Is Your Fiber Intake Sufficient to Prevent this Typical Health Issue?
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
Overview
“Increase your fiber intake.” This is a common message that holds significant importance.
Fiber not only helps with constipation and maintaining bowel health, but it also plays a crucial role in reducing the risk of diabetes, heart disease, and certain types of cancer.
New research has uncovered another key benefit of fiber. Studies indicate that higher fiber consumption can lower the risk of experiencing tinnitus.
Tinnitus, characterized by persistent buzzing, hissing, or ringing sounds in the ears, affects a large number of Americans, with over 45 million individuals grappling with this condition in the United States.
Various factors have been suggested as triggers for tinnitus, including genetics, exposure to loud noises at work, neck and jaw issues, ear and sinus infections, hearing loss, cardiovascular problems, high blood pressure, high cholesterol, smoking, and the use of certain medications like antibiotics and antidepressants. However, much remains to be understood about this ailment.
Treatment strategies for tinnitus encompass the use of hearing aids, sound therapy, cognitive and behavioral interventions, as well as innovative approaches like transcranial electrical stimulation.
Despite the limited attention given to the role of diet in tinnitus, researchers from Australia embarked on a study to delve into this aspect.
Connection to Hearing Loss and Vascular Health
Past studies have hinted at a protective influence from a well-rounded diet, higher B vitamin intake, and increased consumption of fish and other lean protein sources.
However, the focus of this particular study was on the impact of dietary fiber. The researchers hypothesized that inadequate fiber consumption might be linked to tinnitus, given the strong indications of its positive effects on hearing and vascular well-being.
Previous research from the same group had already identified hearing loss and dizziness as significant factors in tinnitus, while other scholars had proposed mechanisms within the body that could tie tinnitus to vascular health.
To test their theory, the Australian scientists utilized data from an existing study involving 1,194 participants aged 50 and above who were initially free of tinnitus. Each participant had completed a detailed food frequency questionnaire covering 145 items. From this data, the researchers assessed carbohydrate, sugar, and fiber levels. A decade later, hearing tests were conducted on the participants, with 222 individuals reporting the onset of tinnitus.
The findings were adjusted for various factors such as age, gender, energy intake, hearing problems, history of ear infections, and dizziness. The intake of fiber, carbohydrates, and sugar was categorized into four levels.
Significant Reduction in Tinnitus Risk with High Fiber Intake
Individuals in the highest group for total fiber consumption experienced a 45 percent decrease in the risk of developing tinnitus. Those with the second-lowest fiber intake had a slightly lower risk reduction of 40 percent.
Further analysis revealed that when comparing the lowest quartile of fiber intake to all higher levels combined, the risk of tinnitus significantly escalated. For example, the risk increased by 54 percent for those with the lowest cereal fiber intake and by 65 percent for those with the lowest fruit fiber intake.
Based on prior findings, the researchers suggest that the protective effects of insoluble fiber from cereals and fruit skins may be attributed to improved insulin sensitivity and, consequently, better control of blood sugar levels.
The researchers posit that “poor insulin sensitivity contributes to inner ear disturbances, which could elucidate the observed association with the ten-year incidence of tinnitus.”
Moreover, dietary fiber is recognized for its role in reducing the risk of cardiovascular disease. The researchers also propose that “our findings may be a result of dietary fiber lowering the risk of vascular health indicators and, in turn, reducing the likelihood of developing tinnitus.”
