The Dry Eye Diet: Can What you Eat Improve your Symptoms?

Let’s be honest—dry eyes are annoying. They burn, they itch, they make you look like you’ve been crying when you’re just trying to exist. If you’ve been living with dry eye syndrome, you’ve probably tried everything—eye drops, humidifiers, blinking aggressively at your computer screen. But have you ever thought about how your diet might be making things worse… or better?

Yep, what you eat could be the difference between feeling like a sand dune is living in your eyes or getting through the day comfortably. So, let’s talk about foods that can help dry eye sufferers and some you might want to avoid.

Omega-3: Your Eye’s Best Friend

If your tears had a wish list, Omega-3 fatty acids would be at the top. These healthy fats help reduce inflammation and improve the oily layer of your tears, preventing evaporation.

🔹 Best sources of Omega-3 for dry eyes:

• Salmon, sardines, and tuna (if you like fish)
• Chia seeds, flaxseeds, and walnuts (if you’re more of a land-lover)
• Omega-3 supplements (if you don’t trust yourself to eat enough of the above)

Hydration: Because Your Eyes Are Mostly Water

Staying hydrated is a huge deal when it comes to eye health. If you’re running on caffeine and vibes, your tear film is suffering.

💧 How to keep those peepers hydrated:

• Drink at least 8 glasses of water a day (yes, coffee and wine don’t count—sorry).
• Eat water-rich foods like cucumbers, watermelon, and oranges.
• Cut back on salty, processed foods.

Vitamin A: Your Eyes’ Natural Moisturizer

Vitamin A is like skincare for the inside of your eyes. It helps your tear glands function properly and prevents your corneas from becoming dry and irritated.

🥕 Where to get your Vitamin A fix:

• Carrots (yes, the rumors are true—carrots are good for your eyes!)
• Sweet potatoes
• Spinach and kale

Foods That Might Be Making Your Dry Eyes Worse

You didn’t think we’d let you off the hook without mentioning the villains of dry eye, did you? These foods may be making your symptoms worse:

🚫 Caffeine and Alcohol – Hate to say it, but your coffee and happy hour habits could be dehydrating your eyes. Try to drink a glass of water for every cup of coffee or cocktail.

🚫 Highly Processed Junk Foods – Chips, fast food, and anything with too much salt can mess with your body’s ability to retain moisture, including in your eyes.

🚫 Sugary Treats – Too much sugar can increase inflammation, which is not what we want when your eyes are already irritated.

Final Thoughts: Can Diet Fix Dry Eye Completely?

Not by itself, but it definitely helps! Think of it as one piece of the puzzle—along with proper hydration, warm compresses, and treatments like prescription drops or in-office procedures.

If your dry eyes are making life miserable, let’s chat! Schedule an appointment, and we’ll come up with a plan that works for you (and, let’s be real, one that still allows you to drink some coffee). 

Call (859) 787-0936 or visit our office, 2020 Eyemax, in Lexington Kentucky to book an appointment today.