Sleep apnea patients suffer from irregular breathing, which results in discomforting symptoms and poor quality of sleep. Loud snoring, daytime sleepiness, gasping and choking, waking up with a sore throat or a dry mouth are few of the discomforting symptoms of sleep apnea. The illness is directly linked with obesity, and fortunately, there are dietary tips that can help relieve the symptoms of sleep apnea.

Have Fiber-rich Foods
Replacing cookies and sweetened cereals for snacks with fruits and vegetables that are high in fiber and/or high in melatonin is one of the biggest dietary tips for sleep apnea patients. While fiber-rich foods keep you feeling full and avoid the high frequency of meals, resulting in weight loss. And losing weight is the first thing doctors recommend for sleep apnea patients. Foods high in melatonin induce quality sleep, which is another significant factor for the patients. Some examples of these foods are

• Mango
• Guava
• Raspberries
• Apples
• Oranges
• Strawberries
• Potatoes
• Artichokes
• Carrots, beet

Examples of melatonin-rich foods include

• Tart cherry juice and cherries
• Asparagus
• Tomatoes
• Grapes
• Broccoli
• Cucumber

Include Low-fat Dairy and Omega-3-rich Foods
Switch whole milk with low-fat soy or almond milk and choose low-fat yogurt over regular yogurt. If you’re a big fan of cheese and can’t give it up, opt for part-skim mozzarella cheese instead. These substitutes help manage your weight by and keep you feeling full for longer periods of time. Flax and chia seeds, high-fat fish like tuna, salmon, shrimp, walnuts, and other omega-3 rich foods enhance the production of melatonin in the body. Having these foods for dinner induces quality sleep.

You Need Plant-based Oils and Whole Grains
To manage the ingestion of saturated fats in the body, plant-based oils like olive, avocado, sunflower, flaxseed, safflower, and canola are some great alternates of butter and its byproducts. Unsaturated fats from these plant-based oils help manage your weight for they’re a healthier substitute. Rich in fiber and other nutrients, whole grains keep you feeling full for long hours and induce more energy with less consumption of food. Opt for cereals, bread, pasta with whole grain. Brown rice and oats are other great additions for sleep apnea patients.

Avoid These Foods if You Have Sleep Apnea
Among the main dietary tips for sleep apnea patients, the most important one is to avoid certain foods, such as

• Banana
  Since bananas contribute to producing mucus in the body, it’s best avoided to prevent the worsening of breathing symptoms.
• Meat
  Foods like red meat are high in fat and interfere with your weight management, and they are best avoided. Beef, pork, fried chicken, fried fish, and lamb are meats that fall in this category. And if these are consumed, it’s important to have them in moderation.
• Processed Foods
  Frozen dinners and other packaged food are full of refined sugar, salt, and carbs, which have an adverse effect on your weight-loss efforts. To avoid them, you must include fresh produce and snack on nuts and seeds, and take a cue from our elaborate list of foods that are beneficial for sleep apnea patients.