Plantar fasciitis is a condition characterized by inflammation of the plantar fascia ligament, which connects the heel to the front of the foot.
One effective method of reducing inflammation is to modify your diet by avoiding foods that can irritate the tissues and instead incorporating more anti-inflammatory foods into your meals. To achieve this, it is recommended to limit your consumption of sugar, refined carbohydrates, saturated fats (like corn and soy oil), processed meats, and red meats. By making these dietary adjustments, you can help alleviate inflammation in your body. For more information on reducing inflammation through diet, please refer to this article.
1. Sugar
Sugar is known to be one of the top culprits when it comes to aggravating plantar fasciitis. It has the potential to stir up inflammation, thereby exacerbating the condition and causing distressing symptoms. To alleviate plantar fasciitis and manage its symptoms effectively, it is advisable to limit consumption of sugary foods and beverages.
Luckily, there is a way to avoid sugary foods. Just read nutrition labels and ingredients lists.
The key is to recognize the difference between natural and refined sugars, says wellness dietitian Lindsey Wohlford. You may be surprised to learn that a small amount of natural sugars, like honey and maple syrup, isn’t any more nutritious than white refined sugar.
Choosing lower-sugar options is the best option for foot health. For example, try drinking water or other calorie-free drinks instead of sugary sodas or sports drinks. Also, eat a balanced diet full of fruits, vegetables, and whole grains.
2. Refined Carbohydrates
Refined carbs are high in sugar and have a very high glycemic index, which means they will quickly cause your blood sugar to spike. They also have little or no dietary fiber.
Complex carbohydrates like whole grains, fruit, and vegetables contain a good amount of dietary fiber that gets digested slowly. They also contain many other nutrients that are important for a healthy diet.
But, when these foods are refined, the best parts of the grain–the bran and germ–are removed. The bran is the hard outer layer of the grain, which contains fiber, vitamins, and minerals; the germ is the nutrient-rich core.
When you consume too much refined carbohydrates, it can lead to weight gain, diabetes, and other health problems. So, limit them to a small percentage of your diet.
3. Dairy
Dairy products, such as milk, cheese, yogurt, and ice cream, provide nutrients that are vital for health. They can also help reduce cholesterol, lower your risk of developing type 2 diabetes, and promote bone health.
The nutrient composition of dairy foods varies, depending on the source and how it is processed. For example, milk, yogurt, and cheese can contain varying amounts of lactose.
Despite their fat content, full-fat dairy can still be beneficial to health. However, the amount of fat is not as important compared to the total number of calories in the food.
Consuming a low-fat or fat-free dairy product is recommended for those with a lactose intolerance, or for those who are vegan or concerned about the environment and animal welfare. Other options include fortified soy milk and yogurt, which contain calcium as well as other nutrients found in dairy.
4. Meat
Meat is an important part of many cultures and diets around the world. But there are some people who choose to avoid meat for a variety of reasons.
Plantar fasciitis is a condition where the thick band of tissue on the base of the foot, called the plantar fascia, becomes inflamed and causes pain in the heel.
The good news is that a plant-forward diet can help reduce inflammation and heal this painful condition.
It’s also a good idea to avoid foods that irritate the body and can make inflammation worse. Some examples of inflammatory foods are sugar, refined carbohydrates (such as white flour), and saturated fats.
5. Fish
Plantar fasciitis is a common foot condition that causes pain in the heel, and occasionally, a stiffness or instability in the arch. It’s caused by inflammation of the thick sheath of type 1 collagen that supports the arch of the foot, which is called the plantar fascia.
Generally, this is a result of improper footwear, such as shoes that are too small or do not have enough support for the arch. Other factors can include a recent increase in activity, weight gain, sudden changes in shoes or footwear, or injuries.
Fish, especially wild ones, contain high amounts of omega-3 fatty acids that help reduce inflammation. This can be particularly helpful for those who struggle with the symptoms of plantar fasciitis.
You might also like to read:
Plantar Fasciitis
Who is more prone to plantar fasciitis?
Are Nike shoes good for plantar fasciitis?
