Singing requires optimal vocal health and performance. What you eat and drink before singing can have a big impact on your voice. Some foods and drinks should be avoided right before singing, as they can cause problems like acid reflux, dehydration, phlegm, and throat irritation. Planning your pre-performance meals and snacks carefully is key to supporting your vocal cords and singing your best.
Why does diet impact singing?
Your vocal cords are very sensitive and need the right conditions to work properly. Different foods and drinks can affect your vocal cords and the muscles around them in a variety of ways:
- Acidic foods can cause acid reflux, which irritates the vocal cords
- Very dry or salty foods can dehydrate the vocal cords
- Dairy products can increase phlegm production
- Spicy, fried, and fatty foods can cause throat irritation
- Caffeine and alcohol are diuretics that can dehydrate the vocal cords
- Eating too much or too little before singing can impact your energy levels
Keeping your vocal cords properly hydrated, avoiding irritation, and maintaining optimal energy levels are essential for the best voice possible.
What foods should singers avoid before performing?
Acidic foods
Acidic foods and drinks can cause acid reflux, which is when stomach acid comes up into the esophagus and larynx. This directly irritates the vocal cords, making singing uncomfortable or even damaging your voice. Avoid these acidic foods and drinks before singing:
- Citrus fruits and juices – Orange, lemon, grapefruit, lime
- Tomatoes and tomato sauce
- Vinegar
- Wine
- Sodas
- Spicy foods
It’s generally recommended to avoid acidic foods for at least 2-3 hours before singing. Be sure to also avoid overeating in general, as a very full stomach increases acid reflux risk.
Dairy products
Dairy products like milk, ice cream, yogurt, and cheese can cause extra mucus production. Excess phlegm in the throat not only feels uncomfortable, but also muffles and inhibits vocal tone. Avoid consuming these dairy products right before singing:
- Milk
- Cheese
- Cream
- Butter
- Ice cream
- Milkshakes
- Yogurt
- Cottage cheese
- Cream cheese
You may want to limit or avoid dairy for up to 4 hours prior to singing. If consuming dairy, stick to low or non-fat options in small amounts.
Fried, spicy, or fatty foods
Foods that are fried, spicy, or high in fat can cause irritation in the throat and vocal cords. This can lead to coughing, throat clearing, or raspy singing. Avoid these types of foods before singing:
- French fries
- Fried chicken
- Jalapenos and spicy salsa
- Buttery sauces
- Fatty red meats
- Greasy snacks like chips, pizza
- Heavily spiced curries or chili
Limit intake of fried and spicy foods for 2-3 hours before singing. Be sure to also stay hydrated with non-irritating beverages to counter any throat dryness or irritation.
Caffeine and alcohol
Caffeinated drinks like coffee, tea, and energy drinks are diuretics that can dehydrate your vocal cords. Alcohol is also very drying and dehydrating. Limit intake of caffeine to 1-2 cups max per day when singing frequently. Avoid alcohol for at least 12 hours before singing. Also avoid:
- Energy drinks
- Coffee
- Black tea
- Soda
- Alcoholic beverages
- Chocolate
Opt for decaf tea and coffee in moderation. Stay well hydrated with plain water in between caffeinated or alcoholic beverages.
Sugary foods
Consuming high amounts of sugary foods and drinks right before singing can give you an energy crash. This can negatively impact your mental focus and stamina during long rehearsals or performances. Avoid sugar spikes by limiting intake of:
- Candy
- Cookies
- Cake
- Other baked sweets
- Sugary cereals
- Jams and jellies
- Fruit juices
- Sports drinks
- Sweetened beverages
If you need a snack before singing, choose options that provide steady energy, like whole fruits, whole grains, nuts, seeds, eggs, yogurt, and nut butters.
What should you eat and drink before singing?
While some foods should be limited before singing, the right foods and beverages can support your voice:
Water
Staying well hydrated is crucial for vocal health. Aim to drink at least 6-8 glasses of plain water daily when singing regularly. Sip water slowly rather than guzzling right before performing. Avoid chugging large amounts, which can temporarily bloat your vocal cords.
Warm beverages
Sipping warm, non-caffeinated herbal tea with honey can help hydrate and coat the throat prior to singing. Decaffeinated green tea is also a good option. Avoid adding milk or cream to hot beverages as the dairy can increase phlegm.
Honey
Honey has anti-inflammatory properties that can help soothe minor throat irritations. Add a small squeeze of honey to a warm cup of herbal or green tea. You can also dilute honey in warm water. Avoid overdoing it on the honey right before singing though, as the sweetness could increase throat mucus.
Ginger
Ginger is another anti-inflammatory ingredient that may help reduce throat irritations. Consider sipping on ginger tea or adding a slice of fresh ginger to hot water before singing. You can also take ginger supplements, but introduce them slowly to ensure they don’t cause any gastric side effects.
Fresh fruits and vegetables
Fruits and veggies with high water content can help hydrate the vocal cords. Some good options include melons, pineapples, berries, cucumbers, lettuce, tomatoes, and zucchini. Avoid acidic fruits like citrus, which can irritate the throat. Also limit gas-producing veggies like broccoli and cabbage.
Lean protein
Protein provides sustained energy for singing. Lean options like egg whites, chicken breast, fish, beans, nuts and seeds are optimal. Avoid fatty proteins like red meat, which are harder to digest and can cause throat irritation. Don’t overeat protein right before singing, which can be tiring to digest.
Whole grains
Complex carbohydrates provide steady fuel for your voice. Try wheat toast, oatmeal, millet, quinoa, brown rice cakes or a small bowl of whole grain cereal before singing. Avoid simple carbs like white breads and pastries which cause energy crashes.
Herbal supplements
Some herbal supplements may help support vocal health, like slippery elm, licorice root, and marshmallow root. Introduce new supplements gradually to judge effects. Avoid overuse of any herbal supplements without your doctor’s approval.
| Foods and Drinks to Avoid Before Singing | Better Alternatives for Singers |
|---|---|
| Citrus fruits and juices | Melons, berries, pineapple, grapes, apples |
| Tomatoes and tomato sauce | Cucumbers, lettuce, zucchini |
| Milk, ice cream, yogurt | Non-dairy milks like almond, coconut, oat |
| Cheese | Hummus, bean dips |
| Fried foods | Grilled, baked, roasted options |
| Fatty red meats | Lean chicken, fish, plant proteins |
| Caffeine | Decaf tea, decaf coffee, water |
| Alcohol | Sparkling water with lime/lemon |
| Cookies, cake, candy | Fresh fruit, whole grain toast |
| Fruit juice, sports drinks | Coconut water, herbal tea, water |
Sample pre-performance meal plans
Here are some sample light meal plans to follow in the 3-4 hours leading up to singing:
Meal 1
- Scrambled eggs with spinach and tomatoes
- Toast with peanut butter
- Berries
- Green tea with honey
Meal 2
- Oatmeal with banana
- Greek yogurt with nuts and chia seeds
- Cucumber water
Meal 3
- Protein shake with almond milk, banana, peanut butter
- Carrots and hummus
- Herbal tea
Meal 4
- Quinoa salad with chickpeas, parsley, lemon dressing
- Baked sweet potato
- Coconut water
What to eat after singing
Proper post-performance nutrition helps replenish your body and optimize vocal recovery:
- Continue sipping warm herbal tea with honey to soothe the throat
- Eat a balanced meal with lean protein, complex carbs, healthy fats
- Hydrate with water and electrolyte drinks
- Avoid alcohol and irritating foods
- Don’t immediately go to bed on a full stomach
- Limit talking to rest your voice
Supplements for vocal health
Some key supplements to support your voice include:
- L-glutamine: An amino acid that helps repair and maintain the mucus membranes lining the throat and vocal cords
- Vitamin C: Promotes collagen production needed for healthy vocal cords, has antioxidant properties
- Fish oil/omega-3s: Helps reduce inflammation in vocal cords
- Zinc: Supports immune function and wound healing
- B complex vitamins: Important for energy production needed to sing
- Vitamin A: Supports healthy mucus membranes
- Licorice root: Soothes and coats irritated throats
Always check with your doctor before taking supplements, especially if you have any underlying health conditions.
Conclusion
Avoiding foods that can irritate or dehydrate your vocal cords is key to singing your best. Stay well hydrated and limit intake of acidic, fatty, spicy or dairy-based foods and caffeine for 2-4 hours before performing. Fuel up with balanced meals featuring lean proteins, complex carbs, fruits and veggies instead. Drink herbal tea with honey to help soothe your throat. With some care and planning, you can optimize your diet to support a healthy singing voice.