In March, we recognize National Nutrition Month! Did you know that your diet can affect your feet, more specifically plantar fasciitis? The plantar fascia is thick tissue found on the bottom of your foot, connecting your toes to your heel. This tissue can become inflamed due to overuse which can either be perpetuated or treated through your diet. Let’s discuss what the best and worst foods are for plantar fasciitis.
Best Foods for Plantar Fasciitis
An important key to fighting inflammation of the plantar fascia is to add anti-inflammatory foods to your diet. Anti-inflammatory foods work to reduce inflammation and in turn, relieve symptoms associated with your plantar fasciitis. Both Omega-3 fatty acids and vitamin C have powerful anti-inflammatory properties and can be found in many foods. Additionally, a variety of spices are known for their ability to inhibit inflammatory pathways. Here are some of the best foods for your plantar fasciitis:
- Fatty fish like salmon, mackerel, and sardines
- Seed and Nuts
- Leafy greens like spinach and kale
- Olive oil
- Tomatoes
- Berries like strawberries, cherries, and blueberries
- Citrus fruits like oranges, grapefruit, lemon, and limes
- Garlic
- Turmeric
- Cinnamon
- Ginger
Worst Foods for Plantar Fasciitis
When trying to prevent or avoid worsening your plantar fasciitis, try to avoid foods that will only cause more inflammation in your plantar fascia contributing to your pain and other symptoms. It is also best to avoid foods that may contribute to weight gain as this will put more stress on your plantar fascia and potentially worsen your condition. Here are some of the worst foods for your plantar fasciitis:
- Highly processed foods
- Refined carbohydrates like white bread and white pasta
- Fried foods
- High-fat dairy products
- Red meat
- Sweetened beverages like soda and lemonade
- Sweet treats like brownies, cookies, candy and Jello
- Trans fats foods like margarine and shortening
It is always important to stay conscious of the foods and nutrients you put into your body. Nutrition is one of the most essential ways that we can keep our bodies healthy. Follow this guide as part of your overall treatment to relieve your plantar fasciitis symptoms!
Dr. Daniel Dean is a board-certified and fellowship-trained foot and ankle orthopaedic surgeon. He treats all musculoskeletal pathologies of the foot and ankle in adolescent and adult patients. He has specialized training in total ankle arthroplasty, sports injuries, flatfoot, complex fractures, and minimally invasive techniques in bunion correction.
