What foods to avoid with plantar fasciitis

Having plantar fasciitis can be incredibly painful and uncomfortable. It is a condition that affects the tissue connecting your heel to the base of your toes. Eating certain foods can make this condition worse, as some have anti-inflammatory properties and can cause swelling in the feet. Therefore, it is important to understand which foods to avoid if you have plantar fasciitis. This article will provide an overview of these food items and why they should be avoided with this medical condition. Additionally, it will offer alternative food choices for those who suffer from plantar fasciitis.

Foods to Avoid with Plantar Fasciitis

When suffering from plantar fasciitis, it’s important to pay attention to what foods you are consuming as some can exacerbate the condition. Foods that contain high levels of salt and sugar should be avoided as they can cause inflammation, which is a major symptom of plantar fasciitis. Additionally, processed meats such as bacon and sausage are also not recommended due to their high fat content, which may increase inflammation in the body.

It’s also important to reduce your intake of refined carbohydrates like white bread or pasta, as these can cause a spike in blood sugar levels which could worsen the pain associated with plantar fasciitis. Furthermore, dairy products are thought to increase swelling and foot pain so it’s best to avoid them if possible.

Healthy Alternative Foods

Healthy alternative foods can be a great way to keep your diet balanced and reduce the risk of developing plantar fasciitis. Instead of processed snacks or sugary drinks, try choosing whole foods such as fruits, vegetables, nuts, and seeds. Whole grains like quinoa and oats are also excellent sources of fiber and protein that can help support bone health. Additionally, adding fatty fish such as salmon to your diet provides omega-3 fatty acids which have anti-inflammatory properties that can assist in reducing pain from plantar fasciitis. Incorporating these healthy alternatives into your meals helps ensure you receive all the essential nutrients needed for optimal health without exacerbating any existing foot conditions like plantar fasciitis.

What foods help heal plantar fasciitis?

Plantar fasciitis is a painful foot condition that can be caused by repetitive stress or sudden injury to the heel or arch of the foot. While there are many treatments available, one way to manage and heal plantar fasciitis is through specific dietary changes. Eating certain foods can help reduce inflammation in the feet and promote overall healing.

Foods high in antioxidants, such as berries, citrus fruits, green leafy vegetables and nuts, contain anti-inflammatory properties that can help reduce swelling and pain associated with plantar fasciitis. Omega-3 fatty acids found in fish such as salmon, mackerel and sardines contain powerful anti-inflammatory properties which may be able to reduce inflammation in the feet. Additionally, consuming enough calcium from dairy products like yogurt and cheese helps keep bones strong which further reduces pressure on the feet.

What foods worsen plantar fasciitis?

Foods that are high in fat, sodium and sugar can worsen the symptoms of plantar fasciitis. This includes processed foods such as chips, candy, fast food and pastries. Eating these types of foods can increase inflammation in the body and make it harder for your body to heal itself. It is also important to limit your intake of dairy products such as cheese, ice cream and yogurt since they contain saturated fats which can contribute to inflammation.

In addition to avoiding unhealthy snacks, it is important to watch your portion sizes when eating any type of food. Overeating can put added strain on the feet which can further aggravate already sore muscles and tendons. Instead of consuming large meals multiple times a day try breaking up your food into smaller servings throughout the day.

What foods reduce foot inflammation?

When it comes to reducing inflammation associated with plantar fasciitis, there are certain foods that can help. Eating the right foods can reduce the swelling and irritation in your foot, allowing you to heal faster and prevent further pain.

Fruits and vegetables are among the best sources of vitamins and minerals for reducing inflammation. High-fiber foods such as apples, oranges, spinach, kale, sweet potatoes and other leafy greens contain antioxidants that help fight inflammation. Other anti-inflammatory foods include fatty fish such as salmon or tuna which are high in omega-3 fatty acids; nuts like almonds or walnuts which provide healthy fats; and garlic or ginger which have natural anti-inflammatory properties.

Eating a balanced diet rich in these anti-inflammatory foods can go a long way towards helping reduce your foot pain due to plantar fasciitis.

What about coffee and plantar fasciitis?

Coffee is a popular beverage, but if you suffer from plantar fasciitis, it’s important to be aware of how your coffee consumption might affect your condition. Caffeine can be a trigger for inflammation in some people, and this could worsen the pain associated with plantar fasciitis. Additionally, too much caffeine can cause dehydration which can also affect the health of your feet. It’s best to talk with your doctor about how much caffeinated coffee is safe for you to consume when you have plantar fasciitis.

Additionally, when buying coffee or other caffeinated beverages, look for organic options without added sweeteners such as sugar or artificial sweeteners like Splenda. These ingredients can also contribute to inflammation and pain in those who have plantar fasciitis.

Is plantar fasciitis caused by vitamin deficiency?

Vitamin deficiency is not considered a major cause of plantar fasciitis, though it can be an aggravating factor. The most common cause of plantar fasciitis is overuse or strain on the ligaments and muscles in the foot, usually due to certain activities. However, inadequate levels of certain vitamins may lead to weakened muscles and ligaments which could increase one’s risk for developing this condition.

Vitamin D plays an important role in muscle health, and low levels have been linked to increased muscle pain and weakness. Vitamin B12 is also essential for proper nerve functioning in the feet, as well as muscle strength. Lastly, vitamin C helps support healthy collagen production which can aid with ligament repair and healing if one does develop plantar fasciitis.

What foods are good for heel pain?

Heel pain can be caused by a number of issues, including plantar fasciitis. While there are certain foods that should be avoided to reduce inflammation for those suffering from plantar fasciitis, there are also certain foods that can help alleviate heel pain.

Eating foods high in omega-3 fatty acids like salmon, tuna, and mackerel can help reduce inflammation and therefore decrease heel pain. Additionally, consuming whole grains like quinoa and oats is beneficial for reducing inflammation throughout the body. Leafy green vegetables like spinach and kale are loaded with antioxidants which can help reduce swelling associated with heel pain. Vitamin C rich fruits such as oranges and strawberries provide additional anti-inflammatory benefits as well as aiding in tissue repair within the heels.

Exercise for Prevention

Exercise is a great way to prevent plantar fasciitis, as well as reduce the symptoms if it has already developed. A few key exercises can help strengthen the muscles and tendons around your feet and reduce tension on the plantar fascia. Stretching is especially important for those with plantar fasciitis, as it helps increase flexibility in the calf muscles and Achilles tendon while also improving range of motion in the foot. Toe curls are another useful exercise that can be done at home with a towel or resistance band. This exercise strengthens both the toes and arch of your foot which will provide much-needed support to the plantar fascia. Additionally, heel raises are recommended to help strengthen your calves, ankles, and feet while decreasing strain on your plantar fascia.

Home Remedies for Relief

Home remedies for relief from plantar fasciitis are a great way to manage the pain and discomfort associated with this condition. While some of these at-home treatments may not provide a cure, they can help reduce inflammation, improve range of motion and flexibility, and enhance blood circulation to the area.

For instance, massage can offer an effective remedy for plantar fasciitis by providing temporary relief for pain and stiffness in the foot. Applying ice to the affected area also helps reduce swelling and soreness. Additionally, stretching exercises such as calf raises or toe curls can be done daily to improve flexibility in the heel area. Finally, wearing orthotics or arch supports can help take pressure off of your feet while you’re standing or walking.


In conclusion, plantar fasciitis can be a debilitating condition but it is manageable with the right knowledge and lifestyle changes. It is important to avoid foods that are high in sugar, including soda and sweets, as they will worsen inflammation. Additionally, it is important to limit intake of processed meats that are high in saturated fat such as bacon, hot dogs and sausage. Lastly, make sure to stay hydrated by drinking plenty of water each day. By following these simple tips and avoiding the foods listed above, you can help manage your plantar fasciitis symptoms and live a healthy life free from pain.

It may take time for you to find the combination of treatment options that works best for you so don’t give up if one solution doesn’t work immediately.

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