The diet that hurts your feet

By | May 10, 2023

Diet is known to have an impact on your body in a number of ways, including your feet. A diet high in fat and sugar increases the risk of health problems such as peripheral artery disease, diabetes, osteoporosis, inflammatory conditions, and increases the risk of obesity.

High body mass indexes (BMI) and poor nutrition have been associated with increased leg pain and exacerbation of existing leg problems.

What foot problems can occur due to diet?

Peripheral arterial disease

Peripheral artery disease is the narrowing or blockage of the vessels that carry blood from the heart to the legs.

When your diet is high in fat, carbohydrates and sugar, it can lead to the development of this condition, which when aggravated, can cause leg pain both at rest and with activity. This can lead to difficulty walking and balance problems.

If you get a cut, blister, or sore on your leg when you have peripheral artery disease, it’s more serious because your heart has trouble getting the blood and oxygen it needs to heal the sore. This can lead to delayed healing of these wounds.

weight gain

Studies have shown that increased body weight leads to increased pain in the legs. Obesity is associated with a low-arched foot stance and increased plantar pressures when walking. All this can cause pain in the legs. With increasing body mass indices (BMIs), general foot pain and plantar heel pain increase.

The extra pressure placed on your feet when you are obese can also worsen other foot disorders, such as bunions or bunions, and can lead to plantar fasciitis, which is an inflammation of the fibrous tissue along the bottom of your foot from heel to toe.


Inflammation in your body can occur for a number of reasons, but it can also contribute to leg pain. Psoriatic arthritis, rheumatoid arthritis, and gout can cause foot pain. Some of these can also lead to plantar fasciitis.

Many common foods are thought to contribute to inflammation, including refined sugars, trans fats in baked goods and junk food, and saturated fats in red meats.

Chronic food allergies, such as wheat or dairy, can also lead to inflammation. Studies have shown that food allergies can contribute to foot problems, such as plantar fasciitis.


People with diabetes often have neuropathy in the feet. This happens when they have nerve damage in their legs, which can cause numbness and tingling. When a person has neuropathy in the feet, it is very common to injure their foot or develop a sore or ulcer without realizing it because they cannot feel it. Healing time in diabetic patients is usually longer, putting them at higher risk of developing an infection. If the infection doesn’t go away, they risk losing part or all of their leg.


If your diet is high in calcium and vitamin D, you can reduce your risk of osteoporotic fracture.

The best nutrition for good foot health

Nutrition is important for the health of your feet. When you keep the rest of your body healthy, you can have a positive impact on your feet. Food choices that help promote healthy feet include:

Protein. Important for building muscle in the body. Protein-rich foods include lean meat, cottage cheese, and tofu.
Vegetables. Keep muscles strong by providing important nutrients. Vegetables that provide the most nutrients include broccoli and bell peppers.
fruit The fruits that you should include in your diet are oranges, apples, bananas and strawberries.
Vitamin A Foods rich in vitamin A that help support a healthy immune system are carrots, sweet potatoes, and cantaloupe.
Vitamin B. Supports good nerve health. Foods rich in vitamin B are tuna, eggs and salmon.
Vitamin C. Helps reduce inflammation and promote healing. Oranges, tomatoes, and spinach are excellent sources of vitamin C.
Vitamin D. Important for strong bones and improving muscle function. Foods rich in vitamin D include salmon, mushrooms, sardines, and tuna.
Calcium. Calcium supports strong bones. Milk, yogurt, cheese, and green leafy vegetables are excellent sources of calcium. Look for low-fat dairy products, as they can be high in saturated fat.
Omega 3. Helps reduce inflammation. Foods rich in omega-3s include salmon, walnuts, eggs, and olive oil.
Spices. Certain spices are known for their anti-inflammatory properties. These include turmeric, cinnamon, and ginger.
Antioxidants. Helps reduce inflammation and fight disease. Walnuts, cranberries, and dark chocolate are rich in antioxidants.

Foods to Avoid

There are many foods that can negatively affect your health, including the health of your feet. Many foot related problems are the result of inflammation from a poor diet. Avoiding foods known to cause inflammation is recommended to maintain good foot health. These foods include:

  • Foods rich in purines (offal, fried foods, alcohol)
  • processed sugar
  • White flour
  • Unsaturated fats
  • Omega-6 fats (found in vegetable oils)
  • Red meat
  • processed meat

With information from

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