How Your Diet Can Affect Plantar Fasciitis Recovery

diet affects plantar fasciitis

You may not be aware, but what you eat can have a dramatic affect on just how quicky you recover from Plantar Fasciitis.

So how does diet affect Plantar Fasciitis? Many foods contain natural anti-inflammatory properties that can lower inflammation within the body. Equally, many other foods are known to exasperate the inflammation.

We will now look in greater detail at why you should try to increase the types of food that will help, and eliminate those that don’t.

How can food make a difference to my Plantar Fasciitis?

Hundreds of years ago, before modern medicine came along, healers relied on using herbs and spices to heal the ailments of their patients.

As time passed, and modern medicine became the norm, people began to forget the healing benefits that our food can have, and now rely more and more on taking a tablet to cure themselves.

Now, we are not here to try and discourage you from using those modern medicines, they do a wonderful job. No, what we want to try and impress upon you, is that you can give that medicine a helping boost, by using natural remedies too.

Fear not, you do not need to seek out an old witch doctor or tribal elder to prepare a secret potion, you simply have to start including some of the natural anti-inflammatory foods into your diet, whilst eliminating some of the more harmful items.

So lets take a look at those you should eat and those you should try to avoid.

anti inflammatory foods help plantar fasciitis

Anti Inflammatory Foods To Include In Your Diet

As you can probably imagine, the types of food to increase within your diet, are all the healthy options that are recommended by nutritional experts. These include:

Fresh Vegetables

Leafy green vegetables are known to offer a large amount of anti inflammatory benefits due to the high vitamin K content.

  • Spinach
  • Kale
  • Broccoli
  • Cabbage
  • Collards

Fresh Fruits & Berries

The pigment in the fruits and berries that have bright colors is known to help reduce inflammation. 

  • Cherries
  • Strawberries
  • Blackberries
  • Raspberries
  • Oranges
  • Blueberries
  • Tomatoes

nuts contain anti inflammatory benefits

Nuts, Seeds & Grains

Some nuts, seeds and grains can be high in omega-3 fatty oils, Vitamin E and magnesium which can all help to lower inflammation within the body.

  • Almonds
  • Walnuts
  • Peanuts
  • Pumpkin Seeds
  • Chai Seeds
  • Flax Seeds
  • Oatmeal
  • Brown Rice

Oily Fish Help Plantar Fasciitis

Oily Fish

Again, oily fish is high in Omega-3 fatty oils that help fight inflammation.

  • Sardines
  • Tuna
  • Salmon
  • Mackerel
  • Sea Bass

Herbs & Spices

Used for centuries, herbs and spices added to meals can provide an easy way to include anti-inflammatory benefits to your diet.

  • Garlic
  • Tumeric
  • Curry Powder
  • Ginger
  • Chilli Peppers
  • Green Tea
  • Rosemary
  • Cinnammon

Anti Inflammatory Foods To Avoid In Your Diet

Foods To Avoid with Plantar Fasciits

You have probably already figured out that the foods to try and avoid are the unhealthy options that we sometimes like to over indulge in.

High Fat & Processed Red Meat

Meat that is high in fats and salts, or that has been processed, are not going to help your inflammation.

  • Hot Dogs
  • Sausages
  • Burgers
  • Steaks
  • Cooked Hams
  • Bacon

Cakes, Candy & Snacks

High sugar content items can increase blood sugar levels and cholesterol which has a negative impact on inflammation

  • Sweet Cakes
  • Candies
  • Pastries
  • Cookies
  • Ice Cream
  • Potato Chips

Alcohol & Sodas

High sugar content items can increase blood sugar levels and cholesterol which has a negative impact on inflammation

  • Beer
  • Coke
  • Soda
  • Energy Drinks
  • Alcohol

Breads & Pasta

Gluten content items can  have a negative impact on inflammation

  • White Breads
  • White Pasta
  • Gluten

Dairy Products

The saturated fats within certain dairy products can cause problems for your inflammation

  • Whole Milk
  • Cream
  • Butter
  • Cheese
  • Ice Cream

Hopefully this list has given you an idea of some of the things to include, or remove from your current diet, to help improve your chances of a speedy recovery.

As the saying goes, ‘everything in moderation’ and so if you do have to indulge in some of the naughty items, just be sure to limit your intake.

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Will Plantar Fasciitis Go Away On Its Own?Opens in a new tab.

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