Is My Diet Making My Eyes Worse? Holistic Tips for Dry Eye Relief

Vaugn Schneider
Aug 14
2 min read

An image of healthy foods that improve eye health.

Is My Diet Making My Eyes Worse? Holistic Tips for Dry Eye Relief

Dry, irritated eyes aren’t always just about your age or screen time. For many people, their daily habits—including what they eat and how they live—may be making dry eye symptoms worse.

At Eyes on the Lake in Milwaukee, Dr. Vaugn Schneider doesn’t just treat dry eye disease—she helps patients understand the bigger picture. That includes how diet, hydration, sleep, and even air quality affect the tear film and ocular surface health.

The Role of Nutrition in Dry Eye Disease

Your tear film is made up of three layers: oil, water, and mucin. An imbalance in any of these can lead to dry eye symptoms. Certain nutrients can help support tear production and stability, especially when inflammation is a factor.

Key Nutrients to Focus On:

Omega-3 Fatty Acids Found in salmon, flaxseed, chia seeds, and walnuts, omega-3s help reduce inflammation and improve oil gland function in the eyelids. ➤ Tip: Aim for 1,000 mg of EPA/DHA per day from food or supplements.
Vitamin A Important for mucin production and overall eye surface health. Found in carrots, sweet potatoes, and leafy greens.
Hydration Even mild dehydration can thicken your tears and lead to irritation. Make water your primary beverage.

Foods That May Worsen Dry Eyes

High Sugar Intake Causes inflammation and worsens insulin resistance, which can impair oil gland function.
Excess Caffeine or Alcohol Both are diuretics that can dehydrate the body and reduce tear volume.
Highly Processed Foods Often lacking in essential nutrients and loaded with preservatives that may trigger inflammation.

Lifestyle Triggers to Be Aware Of

Indoor Air Quality Dry heat, AC, and poor air circulation can dry out your eyes. Use humidifiers and air purifiers when needed.
Lack of Sleep Poor sleep affects tear production and leads to tired, dry eyes.
Extended Screen Time Reduces blink rate and causes tear evaporation. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.