Top Foods to Avoid If You Have AMD (Age-Related Macular Degeneration)

So, you’ve just been diagnosed with Age-Related Macular Degeneration (AMD), and now you’re probably wondering: “What can I do to stop this from getting worse?” One of the first things you might be asking yourself is whether certain foods could be making things worse—and, spoiler alert, they can.

The good news is that making some simple changes to what you eat can actually help slow down the progression of AMD. So, let's talk about the types of foods you might want to avoid, why they’re not doing your eyes any favours, and what you can do about it.

Refined Sugars and Processed Carbs: The Sweet But Sneaky Villains.

We all love a sweet treat now and then, but refined sugars and processed carbs—think white bread, pastries, sugary drinks—aren’t just bad for your waistline. They can also mess with your blood sugar levels, causing spikes that lead to inflammation and oxidative stress. And, unfortunately, those two things are not great for your eyes.

The real kicker? Over time, these blood sugar spikes can damage the blood vessels in your eyes, speeding up the progression of AMD.

What to Do Instead: Try cutting back on the refined stuff and swap in whole grains or naturally sweet options like fruit (in moderation). Keeping your blood sugar stable with fibre-rich foods, healthy fats, and protein can really help keep things in check.

Unhealthy Fats: Why Some Fats Aren’t Your Friend

Fats can be a confusing topic. We need them, but not all fats are created equal. The ones you really want to avoid are trans fats and highly processed seed oils, like those in fast foods, margarine, and some packaged snacks. These bad fats ramp up inflammation, which can make your AMD worse. Not cool, right?

Now, don’t stress too much about fats in general. Not all fats are bad! Natural fats found in whole foods (think avocados, extra virgin olive oil, nuts, oily fish, and even animal products) are actually beneficial and can help give you steady energy without spiking your blood sugar.

What to Do Instead: Watch out for seed oils on ingredients lists and words like 'hydrogenated' and 'partially hydrogenated'. Stick to more wholesome, unprocessed fat sources. You’ll be doing your eyes—and your overall health—a big favour.

Alcohol: A Little Less Cheers for Your Eyes

I get it. Having a drink now and then can be relaxing, but if you’re overdoing it with alcohol, it could be adding to the damage. Excessive drinking increases inflammation (yep, that word again) and oxidative stress, both of which are big contributors to AMD. Not to mention, alcohol can interfere with your body's ability to properly metabolise and store eye-friendly nutrients like vitamin A and zinc.

What to Do Instead: Cutting down on alcohol can help. If you enjoy a glass now and then, that’s okay, but try to keep it to moderation. Your eyes will thank you!

Food Intolerances and Allergies: The Sneaky Inflammation Triggers

Sometimes, foods that seem perfectly fine could be causing issues behind the scenes. If you have food intolerances (like gluten or dairy) or allergies, they could be triggering low-level inflammation in your body, which might be making things worse for your eyes. It’s not something most people think about, but if your body is constantly fighting inflammation, it could affect how your AMD progresses.

What to Do Instead: If you think certain foods are causing trouble, you could try an elimination diet or work with a nutritional therapist to figure out what’s triggering the inflammation. It could make a huge difference!

Ultra-Processed Foods: The Easy Choice That Isn’t So Easy on Your Eyes

We all know how convenient processed foods can be—frozen meals, snacks, deli meats—but they often come loaded with chemicals, preservatives, unhealthy fats, and added sugars. All of those things just fuel inflammation and oxidative stress. And that, as you’ve probably guessed by now, is a recipe for worsening AMD.

Processed foods also tend to be low in the nutrients your eyes need to stay healthy, so while they might be easy, they’re not giving you much in return.

What to Do Instead: Stick to fresh, whole foods as much as possible—fruits, veggies, nuts, seeds, whole grains, meat, fish chicken, eggs...you get it! You’ll get the nutrients you need without the junk that could be hurting your eyes.

So, Do You Need to Cut These Foods Out Completely?

You might be thinking, “Do I have to give up all the good stuff forever?” Well, not necessarily. You don’t have to be perfect (nobody is), but cutting down on these harmful foods as much as possible is a great start. Small, gradual changes to your diet can make a big difference, and your eyes will thank you for it in the long run.

A Personalised Approach Makes All the Difference

Everyone’s body is different, so what works for one person might not work for another. That’s why a personalised nutrition plan can be so helpful when you’re trying to manage AMD. I can help you figure out which foods might be speeding up your AMD and give you alternatives that fit your lifestyle and taste preferences.

Ready to Take Control of Your Diet and Protect Your Eyes?

If you’re ready to make some changes and give your eyes the best chance at staying healthy, why not book a free discovery call and find out how together, we can create a personalised plan that will help you avoid the foods that could be making your AMD worse.