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plantar fasciitis nutrition

Everthing you need to know about Plantar Fasciitis nutrition

When most people think about nutrition and health, they tend to associate food with weight management. However, nutrition can affect different parts of the body, including our feet. Did you know that the food you eat can directly affect your foot pain?

The most common type of foot pain is called Plantar Fasciitis. This refers to the inflammation of the Plantar Fascia, a thick band of tissue that connects your heel to your toes. 

The main way our diet affects Plantar Fasciitis is through our consumption of foods that have either inflammatory or anti-inflammatory qualities. Plantar Fasciitis nutrition focuses on limiting foods that increase foot pain and incorporating more foods that help decrease inflammation.

Here is everything you need to know about Plantar Fasciitis nutrition. We hope you find this article helpful.

Eat more anti-inflammatory foods.

Making unhealthy choices in your diet can lead to inflammation and ultimately cause severe Plantar Fasciitis. Hence the importance of increasing your intake of anti-inflammatory foods. Here are several anti-inflammatory foods that are great for Plantar Fasciitis nutrition.

  • Vitamins and minerals

There are several vitamins, minerals, and compounds that can affect conditions like Plantar Fasciitis. Calcium is known to help prevent the development of heel spurs, while methylsulfonylmethane (MSM), magnesium, and vitamin C help reduce inflammation. Consuming foods that are high in calcium, magnesium, MSM and vitamin C will significantly reduce the effects of Plantar Fasciitis.

  • Vegetables

Eating green leafy vegetables has been known to prevent chronic diseases. In fact, spinach is one of the most effective anti-inflammatory vegetables since it contains calcium, magnesium, Vitamin C, and MSM. Over 1,300 individuals participated in a study that observed the relationship between the consumption of Vitamins K and D and their response to 14 different inflammation markers. The study proved that higher levels of Vitamin K had a direct relationship to lower levels of these inflammation markers.

Additionally, carrots and broccoli are some of the best veggies to consume to reduce inflammation.

  • Omega-3

Omega 3 is a healthy fatty acid that can be very effective at reducing inflammation and is easily found in a variety of food items. It is found greatly in flax seeds, pumpkin seeds, organic canola oil, and oily fish of cold water. Tuna and salmon contain high amounts of Omega 3.

Additionally, consuming fatty acids that are monounsaturated which are present in avocados, olive oil, and nuts are associated with reducing many forms of cardiovascular diseases. Some other oils include grape seed oil, walnut oil, and rice bran oil.

  • Fruits

Strawberries, blueberries, and tomatoes are the most effective anti-inflammatory fruits that are readily available. Berries are rich in minerals, vitamins, antioxidants, phytochemicals, and fiber. Oranges are a close second, with high contents of Vitamin C, calcium, and MSM.

  • Protein

There are a few types of protein sources known to reduce inflammation all over the body such as fish, lean meats, and seafood. As well as various nuts, seeds, legumes, and even soy-based foods like tofu are great sources of protein.  

The importance of reducing foods that cause inflammation.

To reduce inflammation, you have to help your body stop producing it. Just as some foods can decrease the symptoms caused by Plantar Fasciitis, others can increase the amount of pain and inflammation you experience. Try your best to avoid the following foods.

  • Sugar

Sugar can significantly increase irritation and inflammation in body tissues. You can find sugar in almost everything. Sugar can be found in candy, soda, sports drinks, pastries, ice cream, bread, flour, and potatoes. These foods are high in carbohydrates and will turn into sugar after being digested. This can increase blood sugar levels.

Unfortunately, high blood sugar leads to high insulin levels which can shrink your blood vessels. Narrow blood vessels decrease blood supply to injured body parts and inflammation will persist.

  • Processed foods 

Processed foods, especially those including sugar, white flour, and refined grains, can cause inflammation. Many people believe that eliminating nightshade vegetables including potatoes, tomatoes, aubergines, and peppers can reduce the symptoms of inflammation and pain. The reason is that the vegetables are rich in the chemical alkaloid named solanine that can cause pain to occur in people

  • Refined Oil and Saturated Fats

Refined oils made from corn, soy, and cottonseed can cause inflammation in the body. These oils contain omega-6 fats which are heavily refined and therefore damaging to the body.

Saturated fat can be found in junk food, sweets, and processed meats like hot dogs and pepperoni. Try avoiding red meats that contain too much saturated fat.

  • Food Allergies

People with wheat allergies can develop increased levels of inflammation in their bodies. A case study performed in 2014 encouraged patients with Plantar Fasciitis to eliminate gluten from their diets. The study reported that a woman’s Plantar Fasciitis condition improved significantly after maintaining a gluten-free diet.

Plantar Fasciitis Nutrition Takeaway

Many of the symptoms caused by Plantar Fasciitis, including heel spurs, inflammation, and pain can be improved through nutrition. These symptoms are reduced significantly by adding supplements and minerals, decreasing the intake of inflammatory foods, and replacing them with anti-inflammatory foods.

Plantar Fasciitis nutrition focuses on avoiding foods that cause inflammation. Foods that are known to increase inflammation include refined grains, sugar, and trans fats in baked goods and junk foods; saturated fat in red meat; and omega-6 fats found in vegetable oils. By lowering your intake of these foods and incorporating more fresh vegetables and fruits into your diet, you will notice improvements in your foot health.