Snoring might seem like a harmless nighttime nuisance to you. To your spouse in bed, it may be really annoying. It may even drive you to sleep in separate rooms. But as someone who’s been eating a plant-based diet for almost 30 years, I can tell you firsthand, snoring doesn’t have to be a part of your life. It’s not just annoying, it’s like a red flag waving in the night.
At Hallelujah Diet we’ve heard many stories from people who have ditched the heavy meat and potatoes meals for fresh fruits, vegetables, whole grains, nuts, seeds, and legumes. They’ve reported many dangerous symptoms and life-threatening diseases going away. And they also mention that. “Oh, and I quit snoring,” as an afterthought. This has happened over and over and over, and the science backs it up, too.
In this post, we’ll explore the significance of snoring as a potential indicator of underlying health problems. I’ll discuss a study that establishes a correlation between improved sleep quality and plant-based diets. Additionally, I’ll share some of the testimonials we’ve received over the years regarding snoring, sleep apnea, and the Hallelujah Diet.
Maybe you want to take a closer look at what you’re eating if snoring is an annoying part of your life or your loved one’s life.
Snoring Is Not Just Annoying; It Is A Gateway To Sleep Apnea.
Let’s start with the basics about snoring. Snoring is caused by air struggling to pass through relaxed but narrowed throat tissues. This restricted airflow makes the soft palate, uvula, and tongue vibrate, creating the snoring sound. The volume and pitch depend on the degree of tissue relaxation and the speed of the air moving through the tight passage. It’s horrible, but it’s also very common. About 40% of adults snore at least some of the time.
I remember my first experience with snoring on a large scale. I went tent camping with a couple of my boys on a Father-Son Retreat with men in our church. We were all sleeping in tents, and it sounded like they were sawing logs all night long. My goodness! I did not realize that snoring was such a problem until that night.
Even though it’s common, it’s not benign. Habitual snoring is often a precursor to obstructive sleep apnea (OSA), a serious condition where your airway repeatedly collapses while you’re sleeping, leading to paused breathing, disrupted sleep, and oxygen dips that deprive your body of energy. Over time, sleep apnea escalates your risks for heart disease, high blood pressure, diabetes, and even cognitive issues. A CPAP machine is indeed better than leaving sleep apnea untreated, but having to wear a mask every night while you try to sleep is also disruptive to a good night’s rest.
The good news? Diet changes, exercise, and stress reduction can prevent snoring from turning into sleep apnea. And that’s where the power of a plant-based diet comes in.
The Evidence: Plant-Based Diets Reduce the Risk of Sleep Apnea and Snoring
A research study published in 2024 in ERJ Open Research finally examined the question of plant-based diets’ influence on sleep. In this cross-sectional study, the team, led by Dr. Yohannes Adama Melaku from Flinders University in Australia, examined the data from over 14,000 participants in the U.S. National Health and Nutrition Examination Survey (NHANES).
The research team developed two indices to examine the data. First, a healthy whole plant foods diet index (more points for whole grains, fruits, vegetables, nuts, legumes, tea, and coffee) and an unhealthy plant diet index (more points for refined grains, potatoes, sugar-sweetened beverages, sweets and desserts, salty foods). Animal foods (animal fat, dairy, eggs, fish or seafood, meat, miscellaneous animal foods) were scored negatively in both of the indices.
What they found was this: A higher adherence to a healthy plant-based diet was linked to a 19% lower risk of obstructive sleep apnea, which often starts with snoring. The protective effect was a bit stronger in men (about 22% reduced risk) than in women. The effect on snoring was likely even greater than the effect on sleep apnea, but it wasn’t included in the survey data.
While weight loss is probably responsible for some of the positive effects of the healthy plant-based diet, the anti-inflammatory properties of plant foods may also reduce airway swelling and improve respiratory function so that those vibrations don’t occur, and snoring is eliminated.
But here’s the crucial twist: not all plant-based diets are created equal. The same study found that an unhealthy plant-based diet actually increases snoring and OSA risk, with up to 22% higher odds for those with a higher score on the unhealthy plant-based index. These foods spike inflammation, potentially worsening airway issues. So stay away from unhealthy, ultra-processed foods and choose more fresh fruits and vegetables, organic whole grains, nuts, seeds, and legumes.
Testimonies from Hallelujah Diet Followers
In the beginning, I mentioned that I didn’t snore, but it’s not just me who says it. Here are a few stories from other people who adopted the Hallelujah Diet and experienced freedom from snoring.
“Now, after my stay at the Lifestyle Center I feel the same way about my health. Since adopting The Hallelujah Diet, I have lost 14 pounds, once again have energy, and no longer have to take afternoon naps. I am now walking over 2 miles each day and my knees don’t hurt any more. But the thing that has really impressed my husband is that I don’t snore anymore! Because of my snoring, we had not been able to sleep in the same room for over 12 years. I want to thank you and Rhonda for your willingness to tell others the truth about health.”—Anonymous
“Now, it is 4 months later. I just had a physical with some great results. Triglycerides 629 to 57, blood pressure 145/95 to 110/69, LDL Cholesterol 333 to 113, and resting heart rate 85 to 60. I lost 70 pounds. This is all in one years’ time. Allergies are all but gone. No more hemorrhoids. Praise God for that. Absolutely no acid reflux. No back pain. I do not need the CPAP machine to sleep and do not snore at all. Before, I could wake the neighbors with my snoring. I now run about 4 miles per day and work out with weights 3 days per week. I have unbelievable energy.”—Anonymous
“Since adopting The Hallelujah Diet I have recovered from many health problems, including: snoring—virtually gone, gout—gone, arthritis—gone, sinus allergies—mostly gone, and I have lost 55 pounds.” —Greg B.
“My hubby lost 20 pounds, all his allergies are gone, and he stopped snoring!” —Anonymous
“My Husband has also dropped his extra 15 pounds and has also begun to see a drop in his LDL’s. And after I convinced him to give up dairy products, he even stopped snoring!” —Nancy W.
“But your message gave us hope and my husband and I began the Hallelujah Diet immediately after watching your video 18 months ago. He has lost 40 pounds and has been able to come off all allergy medicines, no longer snores, no longer has bad breath, and has not had a cavity since beginning the diet. Nor does he any longer have those daily headaches that Tylenol and Ibuprofen did not help.” —Beverly P.
“As a result of the Hallelujah Diet, I have lost twenty pounds and feel great. My husband has lost thirty pounds and has no more acid reflux. His snoring has stopped, his gums have stopped bleeding, and he feels great.” —Anonymous
“In seven months on The Hallelujah Diet, I have experienced the following improvements. Digestive problems were gone within 2 months! I no longer need medication for asthma. Problem gone! all psoriasis gone except for a little around ankles, which is fast leaving! No longer have fluid retention, and no longer take medication! My cholesterol dropped from 250 to 175 in one month! I lost 35 pounds in 5 months! My eyesight has improved! My husband tells me that I don’t snore anymore! My skin was no longer dry within one month of making the diet change! I now realize that before adopting The Hallelujah Diet, it was the wrong foods I was eating, and the medications I was taking, that were causing all the physical problems I was experiencing. I used to sleep a lot, had no energy, and just existed. Now I have lots of energy, and living life to the fullest.” —Betty
“That was 15 months ago and there has been no recurrence of the supposed ‘incurable’ ulcerative colitis disease. I have also noticed other improvements since making the diet change & fifty unwanted pounds of fat ‘gone’; daily pain in my head and legs ‘gone’; snoring ‘gone’; medications, including arthritis medication, also now ‘gone!’ I have a better overall feeling of wellness and feel like a completely new person.” —Darwin S.
Are you motivated yet?
If you read through some of these stories just above here, you notice that snoring wasn’t their main health issue. They had much bigger problems, and the elimination of snoring was just a positive side effect. But snoring can be an indicator that you have deeper health issues. So it’s time to examine your health and check what foods you have on your plate. Do they build health, or tear it down?
Snoring is not inevitable. You can wake up refreshed, without fatigue, or worried about your health. You can do what these people above did: adopt the Hallelujah Diet and see your health troubles diminish, go away—even your snoring. Are you ready to start?
You can take small steps, one at a time, and build a healthy lifestyle and diet. Start by changing one food a week, or just breakfast every day. Adopt a healthy lifestyle change each month. In six months, a whole new sustainable way of living will be established in your life. You can do this.
Many people have left snoring in the rearview mirror, and with the Hallelujah Diet, you can, too!
