Researchers from Flinders University in Australia reported that increasing plant based foods in daily meals was linked to a meaningful drop in snoring and obstructive sleep apnea risk, with a 19 percent reduction observed in their study. The findings were published in ERJ Open Research, a publication of the European Respiratory Society.
Snoring that occurs alongside sleep apnea, sometimes described as rhonchopathy with obstructive sleep apnea syndrome, is a common health issue. While ordinary snoring rarely threatens health, more complex forms that feature intermittent breathing pauses during sleep can lead to oxygen deprivation and potential strain on the brain and other organs.
In a large cohort study involving fourteen thousand two hundred ten volunteers, researchers examined the relationship between eating habits and sleep disorders. They found that diets rich in plant based foods correlated with a reduced likelihood of developing complicated snoring that accompanies sleep apnea. Participants whose eating patterns centered on vegetables, fruits, legumes, whole grains and other plant foods showed about a nineteen percent lower chance of experiencing sleep apnea compared with those consuming fewer plant foods. The researchers stressed that the observed benefits were linked to whole plant foods and not to ultra processed plant based snacks.
One potential mechanism proposed by the team is that plant based diets may lower chronic inflammation in the body and help reduce body fat. Excess body weight is one of the strongest risk factors for sleep apnea, so any intervention that supports a healthier weight could contribute to lowered sleep apnea risk.
These results add to a growing body of evidence suggesting that nutrition plays a meaningful role in sleep health. While the study design cannot prove causation, the large sample size and consistent associations support dietary guidelines that emphasize whole plant foods as part of a balanced lifestyle for better sleep. The authors noted that further research is needed to clarify how specific plant foods influence airway function and inflammatory processes during sleep.
Overall, the study reinforces a practical message: choosing plant based meals more often, with an emphasis on minimally processed plant foods, may be a simple step toward reducing sleep related breathing problems for many adults. It remains important for individuals to discuss personal risk factors and dietary changes with healthcare providers, especially for those with suspected or diagnosed sleep apnea.
Experts caution that late evening meals do not benefit everyone and should be tailored to individual metabolic responses and overall health goals. In this evolving field, maintaining a healthy weight, regular physical activity, and a diet rich in plant foods appear to be complementary strategies for supporting better sleep quality and reducing the burden of sleep apnea.