One of the frequently encountered foot issues is plantar fasciitis, which can lead to discomfort in the heel. This condition arises when the thick tissue connecting the heel to the sole of the foot becomes inflamed and irritated.
Nutrition plays a crucial role in managing the symptoms of this condition. By incorporating supplements and minerals into your diet, as well as reducing the consumption of inflammatory foods and replacing them with anti-inflammatory alternatives, you can effectively alleviate inflammation and the accompanying pain.
Red Meat
If you are experiencing plantar fasciitis, you may have come across information suggesting that consuming red meat can be detrimental to your condition. This is due to the fact that red meat has the potential to irritate plantar fasciitis, leading to increased inflammation and discomfort.
The main problem with eating red meat is that it is high in saturated fats and cholesterol. These unhealthy fats can lead to inflammation and other health problems.
This is why the USDA advises against eating too much red meat.
While there are some good sources of protein and iron in red meat, it should be eaten in moderation.
In addition to reducing the amount of saturated fats and cholesterol, you should also limit your intake of processed meats. These are meats that have been smoked, cured, salted, or added chemical preservatives.
Eating a lot of processed meat can increase your risk of developing cancers such as colorectal and bowel cancer. Choosing leaner cuts of meat, especially grass-fed beef, can help you avoid these health concerns.
Sugar
Sugar is a carbohydrate that is made up of carbon, hydrogen, and oxygen. It is a naturally occurring chemical compound that occurs in all green plants, including sugar cane and sugar beets.
It is also a manmade ingredient that can be found in many foods. It has many uses, including adding taste and color to food products, preventing mould growth, and acting as a preservative.
The simplest sugars, called monosaccharides, are glucose, fructose, and galactose. They can be bonded together to form polysaccharides.
These include oligosaccharides (up to two monosaccharides) and polysaccharides (up to ten monosaccharides). Some long chains of monosaccharides, such as raffinose and maltotriose, are not considered to be sugars but are referred to as oligosaccharides.
Excessive consumption of sugars can cause health problems, including diabetes, obesity, and tooth decay. The Dietary Guidelines for Americans recommend that adults limit added sugars to less than 10% of their daily calories. By eliminating or limiting the amount of sugar in your diet, you can lower inflammation and help heal plantar fasciitis.
Processed Grains
Processed grains are a common source of pain and inflammation in people who suffer from plantar fasciitis. They contain high amounts of saturated fats and sugar, which can exacerbate symptoms of heel pain.
The best way to eat grain-based foods is to opt for whole, intact grains. These are still full of fiber, vitamins, minerals, healthy fats and hundreds of phytochemicals.
Refined grains, on the other hand, are milled in a way that removes the bran and germ. This process can be harmful to your health, as it strips them of nutrients.
If you want to get the most benefits from grain-based foods, choose whole, minimally processed options like quinoa and brown rice. If you prefer something a bit more refined, opt for toasted buckwheat groats or kasha (a type of bulgur).
Junk Food
Junk foods are typically high in kilojoules (energy), saturated fat, added sugars and salt. Eating junk foods increases your risk of obesity and other health problems.
A few examples of junk foods are candy bars, ice cream, sodas and processed meals and snacks. Unless you have a special occasion for these foods, they’re best avoided.
The main reasons for eating junk food are convenience, taste and affordability. However, if you eat junk foods too much, your body may not receive the nutrients it needs to function at its best.
Increasing your intake of vegetables, fruits and whole grains will help lower your inflammation and reduce the symptoms of plantar fasciitis. However, if you’re not sure how to go about consuming more nutritious foods, it’s helpful to consult a dietitian. They can advise you on a diet plan that’s suitable for you and your lifestyle.
