Diet and Dry Eye: 5 Ways Nutrition Can Help Relieve Symptoms
- Lynn Valley Optometry
- Oct 3
- 4 min read
Featuring insights from Dr. Diana Nguyen
Dry eye is one of the most common eye conditions today, affecting millions of people who spend long hours on screens or in dry environments. While eye drops and in-office treatments are important, what you eat also plays a big role in eye comfort. In her article 5 Ways Dietary Factors Play a Role in Dry Eye, Dr. Diana Nguyen highlights how the foods we eat can affect tear quality, inflammation, and overall eye comfort.
What Is Dry Eye?
Dry eye occurs when your eyes don’t make enough tears or when the tears evaporate too quickly. This leads to discomfort, irritation, and inflammation on the eye’s surface. Dry eye can be temporary, such as after long hours on screens, or it can become a chronic condition requiring ongoing care.
What Causes Dry Eye?
Dry eye has many possible causes, and often more than one is involved. Common causes include:
Aging: Tear production decreases over time.
Screen time: Reduced blinking from digital use causes faster evaporation.
Contact lens wear: Lenses can disrupt the tear film.
Meibomian gland dysfunction (MGD): Blocked eyelid glands prevent healthy oil flow.
Hormonal changes: Especially during menopause or thyroid imbalance.
Medications: Antihistamines, antidepressants, and blood pressure drugs may reduce tears.
Environment: Dry air, wind, smoke, heating, and A/C increase evaporation.
Autoimmune diseases: Sjögren’s syndrome, rheumatoid arthritis, lupus.
Eye surgery: LASIK or cataract surgery can affect tear function.
Because the causes vary, a professional eye exam is the best way to identify the root issue.
What Are the Signs and Symptoms of Dry Eye?
The most common symptoms of dry eye include:
Stinging, burning, or scratchy eyes
A gritty or “something in the eye” feeling
Blurred or fluctuating vision
Light sensitivity (photophobia)
Red or watery eyes (a reflex reaction to dryness)
Trouble wearing contact lenses comfortably
Chronic untreated dry eye can lead to long-term discomfort and potential corneal damage.
How Is Dry Eye Treated?
The right treatment depends on the cause. Many people benefit from a combination of lifestyle changes, nutrition, and professional therapies.
Clinical options may include:
Prescription eye drops
Advanced treatments such as IPL (intense pulsed light), RF (radio frequency), or amniotic membranes
In-office procedures to unclog oil glands
Customized nutrition and supplement guidance
Environmental strategies such as humidifiers or screen breaks
This is where diet plays an important role — supporting your eyes from the inside out. Dr. Diana Nguyen shares five key dietary factors that may help reduce symptoms and support long-term eye comfort.
5 Dietary Factors That Support Dry Eye Relief
Omega-3 Fatty Acids
Omega-3s are essential fats that play a key role in reducing inflammation and keeping your tears healthy. They help support the oily layer of your tear film, which slows down evaporation and keeps your eyes more comfortable. People with low omega-3 intake are more likely to experience meibomian gland dysfunction, a leading cause of evaporative dry eye.
Best sources:
Fatty fish (salmon, mackerel, sardines, anchovies, herring)
Chia seeds, flaxseeds, hemp seeds, walnuts
Tip: If you use a supplement, choose one with:
Re-esterified triglyceride form
EPA:DHA ratio of about 3:1
At least 2,000 mg daily
Vitamin A
Vitamin A is essential for keeping the cornea (the clear front surface of your eye) and surrounding tissues healthy. It supports the cells that produce the mucus layer of your tears, which is crucial for spreading tears evenly across the eye. Without enough vitamin A, the surface of the eye can become dry, irritated, and more prone to infections. Severe deficiency may even lead to night blindness or corneal damage.
Best sources:
Carrots, sweet potatoes
Dark leafy greens (spinach, kale)
Liver, fortified dairy products
Anti-Inflammatory Foods
One of the underlying problems in dry eye disease is chronic, low-grade inflammation. Inflammation can damage the tear glands, disrupt tear quality, and make symptoms like burning or redness worse. Anti-inflammatory foods are packed with antioxidants and phytonutrients that help reduce oxidative stress, protecting the eye’s delicate tissues.
Best sources:
Berries and citrus fruits
Leafy greens and broccoli
Olive oil, nuts, seeds
Green tea
Vitamin C and Other Antioxidants
Vitamin C plays a critical role in the production of collagen, a protein that helps maintain the structure of the cornea and blood vessels in the eye. It also acts as a strong antioxidant, reducing oxidative stress that can worsen inflammation in dry eye. A diet rich in vitamin C supports healing and protects against long-term damage.
Best sources:
Kiwi, strawberries, bell peppers, oranges
A variety of colourful vegetables
Gut Health and the Microbiome
A healthy gut does more than aid digestion — it helps regulate your immune system and inflammation. Research shows that an imbalance in gut bacteria may increase inflammation, which can make dry eye symptoms worse.
Tips for better gut health:
Eat more fibre and fermented foods
Limit processed foods and excess sugar
Avoid unnecessary long-term antibiotic use
The Bottom Line on Diet and Dry Eye
As Dr. Nguyen emphasizes in 5 Ways Dietary Factors Play a Role in Dry Eye, diet alone may not cure dry eye, but the right nutrients can support lasting relief. Combining good nutrition with professional treatment gives patients the best results.
Personalized Dry Eye Treatment Options
If you struggle with dry eye, talk to an eye care professional about how nutrition can fit into your treatment plan.
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