Note:
Recommended Foods for  Obstructive Sleep Apnea (OSA)High-Fiber, Whole GrainsStock your pantry with oats, brown rice, whole wheat, jowar, bajra, or dalia. If you get bored, try rotating grains week to week.Fruits & Vegetables (stacked with antioxidants)Spinach, methi, lauki, carrots, broccoli, and beetroot are all solid choices. For fruit, I usually end up reaching for apple or papaya out of convenience, but guava and pomegranate are great if you find them fresh.Lean ProteinsMoong dal, masoor dal, chana, paneer, tofu—the Indian kitchen has no shortage. Non-veg eaters can comfortably stick to eggs, chicken, or fish.Omega-3 Fatty Acids (anti-inflammatory)It’s easy to forget things like flaxseeds, walnuts, and chia, but tossing a spoonful over curd or porridge is almost no effort. Salmon and sardines do the trick if you’re in a coastal area or just like seafood.Probiotics for gut healthCurd and buttermilk both fit Indian meals well; the same for fermented idli/dosa batter (when made at home, ideally).Healthy FatsA handful of nuts and seeds, a dash of ghee, or some olive oil in cooking—these keep meals filling without overdoing calories.Foods to Avoid in  Obstructive Sleep Apnea (OSA)Heavy, oily, fried foods: Pakoras, rich curries, deep-fried snacks—taste great, but likely to worsen reflux and up inflammation.High-sugar foods: Indian sweets, pastries, or even sodas don’t just make weight loss tough; they may actually mess with your sleep.Excess dairy and cream: For some, these increase mucus and leave you feeling more congested. If in doubt, start small and see how you feel.Caffeine (coffee, strong tea, cola): Fine in moderation, but best to steer clear in the evenings or if you’re sensitive. Sometimes even late-afternoon chai can keep you tossing and turning.Alcohol and smoking: Both relax airway muscles (not in a good way) and almost always make apnea worse.Late-night heavy dinners: Sad but true—big meals late mean more reflux, poorer sleep, and (sometimes) next-day grogginess.

Note:
Recommended Foods for  Obstructive Sleep Apnea (OSA)High-Fiber, Whole GrainsStock your pantry with oats, brown rice, whole wheat, jowar, bajra, or dalia. If you get bored, try rotating grains week to week.Fruits & Vegetables (stacked with antioxidants)Spinach, methi, lauki, carrots, broccoli, and beetroot are all solid choices. For fruit, I usually end up reaching for apple or papaya out of convenience, but guava and pomegranate are great if you find them fresh.Lean ProteinsMoong dal, masoor dal, chana, paneer, tofu—the Indian kitchen has no shortage. Non-veg eaters can comfortably stick to eggs, chicken, or fish.Omega-3 Fatty Acids (anti-inflammatory)It’s easy to forget things like flaxseeds, walnuts, and chia, but tossing a spoonful over curd or porridge is almost no effort. Salmon and sardines do the trick if you’re in a coastal area or just like seafood.Probiotics for gut healthCurd and buttermilk both fit Indian meals well; the same for fermented idli/dosa batter (when made at home, ideally).Healthy FatsA handful of nuts and seeds, a dash of ghee, or some olive oil in cooking—these keep meals filling without overdoing calories.Foods to Avoid in  Obstructive Sleep Apnea (OSA)Heavy, oily, fried foods: Pakoras, rich curries, deep-fried snacks—taste great, but likely to worsen reflux and up inflammation.High-sugar foods: Indian sweets, pastries, or even sodas don’t just make weight loss tough; they may actually mess with your sleep.Excess dairy and cream: For some, these increase mucus and leave you feeling more congested. If in doubt, start small and see how you feel.Caffeine (coffee, strong tea, cola): Fine in moderation, but best to steer clear in the evenings or if you’re sensitive. Sometimes even late-afternoon chai can keep you tossing and turning.Alcohol and smoking: Both relax airway muscles (not in a good way) and almost always make apnea worse.Late-night heavy dinners: Sad but true—big meals late mean more reflux, poorer sleep, and (sometimes) next-day grogginess.

Note:
Recommended Foods for  Obstructive Sleep Apnea (OSA)High-Fiber, Whole GrainsStock your pantry with oats, brown rice, whole wheat, jowar, bajra, or dalia. If you get bored, try rotating grains week to week.Fruits & Vegetables (stacked with antioxidants)Spinach, methi, lauki, carrots, broccoli, and beetroot are all solid choices. For fruit, I usually end up reaching for apple or papaya out of convenience, but guava and pomegranate are great if you find them fresh.Lean ProteinsMoong dal, masoor dal, chana, paneer, tofu—the Indian kitchen has no shortage. Non-veg eaters can comfortably stick to eggs, chicken, or fish.Omega-3 Fatty Acids (anti-inflammatory)It’s easy to forget things like flaxseeds, walnuts, and chia, but tossing a spoonful over curd or porridge is almost no effort. Salmon and sardines do the trick if you’re in a coastal area or just like seafood.Probiotics for gut healthCurd and buttermilk both fit Indian meals well; the same for fermented idli/dosa batter (when made at home, ideally).Healthy FatsA handful of nuts and seeds, a dash of ghee, or some olive oil in cooking—these keep meals filling without overdoing calories.Foods to Avoid in  Obstructive Sleep Apnea (OSA)Heavy, oily, fried foods: Pakoras, rich curries, deep-fried snacks—taste great, but likely to worsen reflux and up inflammation.High-sugar foods: Indian sweets, pastries, or even sodas don’t just make weight loss tough; they may actually mess with your sleep.Excess dairy and cream: For some, these increase mucus and leave you feeling more congested. If in doubt, start small and see how you feel.Caffeine (coffee, strong tea, cola): Fine in moderation, but best to steer clear in the evenings or if you’re sensitive. Sometimes even late-afternoon chai can keep you tossing and turning.Alcohol and smoking: Both relax airway muscles (not in a good way) and almost always make apnea worse.Late-night heavy dinners: Sad but true—big meals late mean more reflux, poorer sleep, and (sometimes) next-day grogginess.

Note:
Recommended Foods for  Obstructive Sleep Apnea (OSA)High-Fiber, Whole GrainsStock your pantry with oats, brown rice, whole wheat, jowar, bajra, or dalia. If you get bored, try rotating grains week to week.Fruits & Vegetables (stacked with antioxidants)Spinach, methi, lauki, carrots, broccoli, and beetroot are all solid choices. For fruit, I usually end up reaching for apple or papaya out of convenience, but guava and pomegranate are great if you find them fresh.Lean ProteinsMoong dal, masoor dal, chana, paneer, tofu—the Indian kitchen has no shortage. Non-veg eaters can comfortably stick to eggs, chicken, or fish.Omega-3 Fatty Acids (anti-inflammatory)It’s easy to forget things like flaxseeds, walnuts, and chia, but tossing a spoonful over curd or porridge is almost no effort. Salmon and sardines do the trick if you’re in a coastal area or just like seafood.Probiotics for gut healthCurd and buttermilk both fit Indian meals well; the same for fermented idli/dosa batter (when made at home, ideally).Healthy FatsA handful of nuts and seeds, a dash of ghee, or some olive oil in cooking—these keep meals filling without overdoing calories.Foods to Avoid in  Obstructive Sleep Apnea (OSA)Heavy, oily, fried foods: Pakoras, rich curries, deep-fried snacks—taste great, but likely to worsen reflux and up inflammation.High-sugar foods: Indian sweets, pastries, or even sodas don’t just make weight loss tough; they may actually mess with your sleep.Excess dairy and cream: For some, these increase mucus and leave you feeling more congested. If in doubt, start small and see how you feel.Caffeine (coffee, strong tea, cola): Fine in moderation, but best to steer clear in the evenings or if you’re sensitive. Sometimes even late-afternoon chai can keep you tossing and turning.Alcohol and smoking: Both relax airway muscles (not in a good way) and almost always make apnea worse.Late-night heavy dinners: Sad but true—big meals late mean more reflux, poorer sleep, and (sometimes) next-day grogginess.

Note:
Recommended Foods for  Obstructive Sleep Apnea (OSA)High-Fiber, Whole GrainsStock your pantry with oats, brown rice, whole wheat, jowar, bajra, or dalia. If you get bored, try rotating grains week to week.Fruits & Vegetables (stacked with antioxidants)Spinach, methi, lauki, carrots, broccoli, and beetroot are all solid choices. For fruit, I usually end up reaching for apple or papaya out of convenience, but guava and pomegranate are great if you find them fresh.Lean ProteinsMoong dal, masoor dal, chana, paneer, tofu—the Indian kitchen has no shortage. Non-veg eaters can comfortably stick to eggs, chicken, or fish.Omega-3 Fatty Acids (anti-inflammatory)It’s easy to forget things like flaxseeds, walnuts, and chia, but tossing a spoonful over curd or porridge is almost no effort. Salmon and sardines do the trick if you’re in a coastal area or just like seafood.Probiotics for gut healthCurd and buttermilk both fit Indian meals well; the same for fermented idli/dosa batter (when made at home, ideally).Healthy FatsA handful of nuts and seeds, a dash of ghee, or some olive oil in cooking—these keep meals filling without overdoing calories.Foods to Avoid in  Obstructive Sleep Apnea (OSA)Heavy, oily, fried foods: Pakoras, rich curries, deep-fried snacks—taste great, but likely to worsen reflux and up inflammation.High-sugar foods: Indian sweets, pastries, or even sodas don’t just make weight loss tough; they may actually mess with your sleep.Excess dairy and cream: For some, these increase mucus and leave you feeling more congested. If in doubt, start small and see how you feel.Caffeine (coffee, strong tea, cola): Fine in moderation, but best to steer clear in the evenings or if you’re sensitive. Sometimes even late-afternoon chai can keep you tossing and turning.Alcohol and smoking: Both relax airway muscles (not in a good way) and almost always make apnea worse.Late-night heavy dinners: Sad but true—big meals late mean more reflux, poorer sleep, and (sometimes) next-day grogginess.

Note:
Recommended Foods for  Obstructive Sleep Apnea (OSA)High-Fiber, Whole GrainsStock your pantry with oats, brown rice, whole wheat, jowar, bajra, or dalia. If you get bored, try rotating grains week to week.Fruits & Vegetables (stacked with antioxidants)Spinach, methi, lauki, carrots, broccoli, and beetroot are all solid choices. For fruit, I usually end up reaching for apple or papaya out of convenience, but guava and pomegranate are great if you find them fresh.Lean ProteinsMoong dal, masoor dal, chana, paneer, tofu—the Indian kitchen has no shortage. Non-veg eaters can comfortably stick to eggs, chicken, or fish.Omega-3 Fatty Acids (anti-inflammatory)It’s easy to forget things like flaxseeds, walnuts, and chia, but tossing a spoonful over curd or porridge is almost no effort. Salmon and sardines do the trick if you’re in a coastal area or just like seafood.Probiotics for gut healthCurd and buttermilk both fit Indian meals well; the same for fermented idli/dosa batter (when made at home, ideally).Healthy FatsA handful of nuts and seeds, a dash of ghee, or some olive oil in cooking—these keep meals filling without overdoing calories.Foods to Avoid in  Obstructive Sleep Apnea (OSA)Heavy, oily, fried foods: Pakoras, rich curries, deep-fried snacks—taste great, but likely to worsen reflux and up inflammation.High-sugar foods: Indian sweets, pastries, or even sodas don’t just make weight loss tough; they may actually mess with your sleep.Excess dairy and cream: For some, these increase mucus and leave you feeling more congested. If in doubt, start small and see how you feel.Caffeine (coffee, strong tea, cola): Fine in moderation, but best to steer clear in the evenings or if you’re sensitive. Sometimes even late-afternoon chai can keep you tossing and turning.Alcohol and smoking: Both relax airway muscles (not in a good way) and almost always make apnea worse.Late-night heavy dinners: Sad but true—big meals late mean more reflux, poorer sleep, and (sometimes) next-day grogginess.

Note:
Recommended Foods for  Obstructive Sleep Apnea (OSA)High-Fiber, Whole GrainsStock your pantry with oats, brown rice, whole wheat, jowar, bajra, or dalia. If you get bored, try rotating grains week to week.Fruits & Vegetables (stacked with antioxidants)Spinach, methi, lauki, carrots, broccoli, and beetroot are all solid choices. For fruit, I usually end up reaching for apple or papaya out of convenience, but guava and pomegranate are great if you find them fresh.Lean ProteinsMoong dal, masoor dal, chana, paneer, tofu—the Indian kitchen has no shortage. Non-veg eaters can comfortably stick to eggs, chicken, or fish.Omega-3 Fatty Acids (anti-inflammatory)It’s easy to forget things like flaxseeds, walnuts, and chia, but tossing a spoonful over curd or porridge is almost no effort. Salmon and sardines do the trick if you’re in a coastal area or just like seafood.Probiotics for gut healthCurd and buttermilk both fit Indian meals well; the same for fermented idli/dosa batter (when made at home, ideally).Healthy FatsA handful of nuts and seeds, a dash of ghee, or some olive oil in cooking—these keep meals filling without overdoing calories.Foods to Avoid in  Obstructive Sleep Apnea (OSA)Heavy, oily, fried foods: Pakoras, rich curries, deep-fried snacks—taste great, but likely to worsen reflux and up inflammation.High-sugar foods: Indian sweets, pastries, or even sodas don’t just make weight loss tough; they may actually mess with your sleep.Excess dairy and cream: For some, these increase mucus and leave you feeling more congested. If in doubt, start small and see how you feel.Caffeine (coffee, strong tea, cola): Fine in moderation, but best to steer clear in the evenings or if you’re sensitive. Sometimes even late-afternoon chai can keep you tossing and turning.Alcohol and smoking: Both relax airway muscles (not in a good way) and almost always make apnea worse.Late-night heavy dinners: Sad but true—big meals late mean more reflux, poorer sleep, and (sometimes) next-day grogginess.