Living with sleep apnea can be a miserable experience. The constant interruptions in breathing can make it difficult to sleep at night. If left untreated, it can lead to serious health problems like diabetes, stroke, high blood pressure and even heart failure. Its treatment includes lifestyles changes like weight loss, exercise, and consumption and avoidance of certain foods. To cure it an early stage, it is important to learn about the foods to eat and avoid to manage sleep apnea.

Here are some foods that you should include in your diet.

• Fruits and vegetables: Vegetables and fruits are rich in nutrients like calcium, vitamin B, magnesium and fiber, and low in calorie content. As they contain a high amount of fiber and nutrients, their regular consumption can make a person feel full for longer periods of time, and they therefore are the most suitable food options for the people who are aiming to lose weight. Some of the nutrient and fiber-rich fruits and veggies are citrus fruits like lemon, grapefruit, dark green leafy vegetables like broccoli, spinach, Brussel sprouts, cabbages, asparagus, fruits like apples, pears, strawberries, and artichokes, among others.
• Low-fat dairy products: Dairy products are rich in calcium and contain a good amount of vitamin D and protein. These elements help in maintaining the stability of the blood sugar levels and in keeping the stomach full between meals. The basic step to losing weight lies in reducing the calorie intake and this can be conveniently done by switching over to low-calorie dairy equivalents. Rather than eating ice cream and cheesecake, go for yogurt and fruits for dessert.
• Whole grains: Compared to the whole grains, refined grains have high calories and low nutritional value. Whole grains have high fiber content with good nutritional value that keeps one full for longer period of time while promoting good digestion. This helps in losing weight. Options include wild or brown rice, pearled barley and rolled oats.
• Plant-based oils: The oils consist of unsaturated fats that help in the better absorption of nutrients. Also, these simple oils help in improving the functioning of heart and brain.

Continuing on this list of foods to eat and avoid to manage sleep apnea, now let’s talk about the type of foods that you should avoid.

• Bananas: Even though banana is a fruit, it is an exception to the rule as it tends to boost the production of mucus within your mouth and throat. This can give rise to breathing problems and block the respiratory system.
• Foods made of saturated fats: Cutting down the intake of fat is very essential for managing sleep apnea. You can do it by reducing the consumption of fatty meats like pork and beef.

Keep these foods in mind when drawing your diet plan for sleep apnea, as this will affect the comfort and depth of your sleep at night, and your energy the next day.