Published: 12:35 AM, 16 October 2026
Foods to Avoid Helping Reduce Hair Loss
Lina Akter
Hair loss can occur for various reasons, including genetics, hormonal changes, psychological stress, and nutritional deficiencies. Diet also affects hair health. Excessive consumption of unhealthy foods and a lack of essential nutrients can weaken hair. Therefore, maintaining a healthy diet is important for keeping hair healthy.
Hair loss is a common problem that affects both men and women. There are several ways to reduce hair loss and maintain healthy hair. First, we should eat a balanced diet rich in protein, vitamins, minerals, and iron. Foods such as eggs, fish, milk, nuts, fruits, and green vegetables help keep our hair strong and healthy. Drinking enough water is also important for overall health. Second, we should take proper care of our hair. We should use a mild shampoo, avoid excessive heat styling, and not brush wet hair roughly. Regularly washing our hair helps keep the scalp clean. Third, we should reduce stress by exercising regularly, getting enough sleep, and practicing relaxation techniques. We should also avoid tight hairstyles and excessive use of chemical products, as they may damage our hair. In addition, we should avoid smoking and maintain a healthy lifestyle. If hair loss continues or becomes severe, we should consult a dermatologist to identify the cause and receive proper treatment. We should not use medicines or hair products without understanding their possible effects. Finally, patience and consistency are essential because healthy hair growth takes time. By following these simple steps, we can reduce preventable hair loss, improve scalp health, and maintain stronger, healthier, and more beautiful hair.
Foods That May Negatively Affect Hair Health
1. Excessive Sugar and Refined Carbohydrates
Sweets, cakes, biscuits, soft drinks, and foods made with refined flour may contain excessive amounts of sugar or refined carbohydrates. Consuming these foods in large quantities can make blood sugar levels more difficult to control and may increase the risk of inflammation. However, evidence that these foods directly cause hair loss remains limited. Therefore, it is best to consume them in moderation and maintain a balanced diet.
2. Fish Containing Excessive Mercury
Fish is an excellent source of protein and other nutrients. However, some large marine fish may contain high levels of mercury. Long-term exposure to excessive amounts of mercury can lead to various health problems, including hair loss.
There is no need to stop eating fish altogether. Instead, choose a variety of fish and alternate between different types. In Bangladesh, local fish such as rohu, catla, tilapia, and other commonly available varieties can provide good sources of protein.
3. Excessively Fried and Fatty Foods
Frequently consuming deep-fried foods, foods high in oil, and fatty meats can be harmful to overall health. However, there is insufficient evidence to claim that these foods directly clog hair follicles and cause hair loss.
To maintain healthy hair, develop the habit of eating more fish, lentils, eggs, vegetables, and fruits instead of fried and excessively fatty foods.
Essential Nutrients for Healthy Hair
Adequate protein, iron, vitamins, and other minerals are necessary for hair growth and maintaining its normal structure. Deficiencies in these nutrients can contribute to increased hair loss.
Protein: Keratin, the main structural component of hair, is a type of protein. Therefore, include eggs, fish, chicken, milk, yogurt, lentils, and chickpeas in your daily diet.
Iron: Iron deficiency is a potential cause of hair loss. Good sources of iron include fish, meat, eggs, lentils, chickpeas, and dark green leafy vegetables.
To improve iron absorption from plant-based foods, consume them with lemon or other vitamin C-rich fruits.
Healthy Fats: Nuts, seeds, fish, and moderate amounts of vegetable oils provide essential fats. These can be included as part of a balanced diet.
Biotin: Biotin is a B vitamin associated with the normal structure of hair. It can be obtained from eggs, nuts, seeds, and legumes. However, there is no reliable evidence that taking additional biotin improves hair growth in people who do not have a biotin deficiency.
Folate and Vitamin B3: These vitamins play important roles in normal cellular function. They can be obtained from lentils, vegetables, peanuts, and whole grains.
Vitamin C: Vitamin C plays an important role in collagen production. It also helps the body absorb iron from plant-based foods. Guava, Indian gooseberry (amla), lemon, oranges, and other fruits are good sources of vitamin C.
Other Ways to Help Reduce Hair Loss
Along with eating a balanced diet, getting adequate sleep, managing stress, and avoiding smoking are important for maintaining healthy hair.
Reduce the excessive use of chemical hair treatments, frequent hair straightening or perming, and hairstyles that pull the hair too tightly. These practices can cause hair breakage or place excessive tension on the hair follicles, leading to hair loss.
If hair loss suddenly increases, continues for a long time, or causes bald patches on the scalp, consult a healthcare professional. Identifying the underlying cause, receiving appropriate treatment, and checking for nutritional deficiencies when necessary are important steps.
Do not take vitamin or mineral supplements for hair health without consulting a healthcare professional.
Lina Akter is a nutritionist at
Rayan Healthcare Hospital
and Research
Center, Dinajpur.
