4 Worst Foods for Plantar Fasciitis

4 worst foods for plantar fasciitis

Do you have heel pain?

Perhaps you already know about plantar fasciitis or what’s also referred to as heel pain syndrome. If you’re reading this, you probably have some interest in what plantar fasciitis is or want to learn how to cope with it. Suffering from plantar fasciitis pain can be quite unbearable. Yes, you may be able to endure the pain for a while, but eventually, you’ll say to yourself: “There’s got to be a BETTER way to deal with this condition!” Have you ever wondered if you were the only person going through this type of pain? When you stand on the floor, do you wince and dread your every step?

NO, you are NOT alone! There are a LOT of people going through these same issues. Unfortunately, this condition is very common and it has been categorized as the most common cause of chronic heel pain [1]. We learn from the American Chiropractic Association that plantar fasciitis affects approximately 2 million people in the United States [2].

foot x ray

There are various reasons why plantar fasciitis may occur. However, there could also be unknown reasons for its occurrence, which makes the condition even more depressing for many people because they do not quite know what to do to prevent or avoid the situation. Some reasons for the occurrence of plantar fasciitis include wearing improper shoes, carrying heavy loads for prolonged periods, and being overweight.

HOWEVER, did you know that there’s also a role that FOOD plays for those who have plantar fasciitis? There are foods that can make the condition worse. Yes, certain foods can do you more harm than good and there are certain foods that exacerbate certain ailments. Let’s discuss some of the worst foods for plantar fasciitis. If you are suffering from chronic heel pain related to plantar fasciitis, you do not want to miss learning about these 4 foods that can simply make the condition much, MUCH worse. So, let’s dive in a take a look.

#1 – Junk Food!

Yes, you might have guessed that this would be one of the 4 Worst Foods for Plantar Fasciitis… and if so, you guessed right. There is not much that comes from junk food that can benefit the body. It usually causes us to pack on the calories and feel sluggish… or worse… get really, really sick. Sometimes, a person’s body gets accustomed to junk food and this is a bad, BAD… really bad thing. Why? Junk food typically contains high amounts of unhealthy sugar and fats. These unhealthy ingredients FEED diseases and ailments, including plantar fasciitis. Hence, if you’re suffering from plantar fasciitis, you need to stop abusing your health with junk food. I mean, to be realistic, small amounts of these substances could be permissible and we do encounter this from time to time in meals. However, DO avoid junk food when dealing with plantar fasciitis.

junk food is bad for plantar fasciitis

#2 – Meats

Lean meat is certainly better than meat that has significant amounts of fat. These fats clog the body and prevent the healing and anti-inflammatory processes that help to tackle problems such as plantar fasciitis. Unhealthy fats from meat feed inflammation and this is bad news for chronic heel pain. When consuming this food with high amounts of unhealthy fat, the body is unable to tap into the resources it needs to fight inflammation as a result of worn or absent tissue on the feet. So, REDUCING the consumption of red meat can be helpful. Try consuming other types of proteins. For example, fish is quite versatile and rich in omega-3 fatty acids, which is just what the body needs to fight inflammation. Say NO to unhealthy, fatty meats.

processed meats are bad for plantar fasciitis

#3 – White Flour

This is a common ingredient in things like bread, cakes, cookies, and many processed snacks and foods. It seems like white flour is simply EVERYWHERE we look. Hence, it can be difficult to avoid but NOT impossible. Yes, there is hope. You could also switch out white flour with gluten-free wheat flour and get the same desired results in your recipes but with a much healthier outlook, especially when treating the pain associated with plantar fasciitis. There are many other meals that people use white flour within, such as in soups as a thickener or as an add-on to foods that are presented with crispy coatings. Hmm… these foods may look yummy, BUT, what is the effect on your health and pain levels? NOT GOOD! Check the ingredients and cut down or eliminate as much white flour as you can.

foods to avoid for plantar fasciitis

4. Unhealthy Fats

“Unhealthy” is the keyword for this category of foods that you should avoid when dealing with plantar fasciitis. While there are fats that are good for us, we should avoid fats that are unhealthy. Essentially, these are the type of fats that just make you pack on the calories with no significant nutritional value! This additional weight can wreak havoc on your feet and add to the torment you’re experiencing. NOT good at all!!!

It is important to note that EXCLUDING all types of fats from your diet is NOT the solution. INSTEAD … stick to the healthy kinds of fats such as those in nuts and avocados. While consuming these healthy fats, you’ll also need to do so in MODERATION! So, avoid the unhealthy fats that can be found in many fried or similar foods and eat the healthy fats in moderate quantities. You can also FIGHT the effects of unhealthy fats through exercise. Low-impact exercise such as walking has been effective in addressing foot pain [3]. Hence, if you have been consuming unhealthy fats and have added some weight as a result, there’s HOPE! You’ll find that exercise can be quite helpful.

avoid canola oil for plantar fasciitis

In general, sticking to healthy foods such as fruits, vegetables, nuts, gluten-free wheat flour, and lean proteins can do a lot more for the body than consuming any of these 4 worst foods for plantar fasciitis. Avoid these foods and you may just notice the changes that you have been longing for. Wouldn’t that just be GREAT? YES, IT WOULD!! Yes, there are ways to treat plantar fasciitis which include the use of medications, soft-tissue manipulation, chiropractic manipulation, shock-wave therapy, and surgery. However, you should note that these treatments have various levels of efficacy [4].

What if I told you that there was a way to get rid of heel and foot pain through EXERCISE? Is this too good to be true? No, it isn’t. There are effective and safe exercise routines that may help eliminate the need for those expensive surgeries, drugs, and medical devices [5]. Really, what do you have to lose by trying out exercise routines, especially if living with plantar fasciitis has become quite unbearable! In addition to lessening the symptoms and resulting pain from plantar fasciitis by eating the right foods, consider exercise as a viable path to healing and improved quality of life. Life’s too short to live with chronic heel pain DAY AFTER DAY. So, STOP the pain EAT RIGHT and avoid foods that are really bad for plantar fasciitis.

Take care!

Rick Kaselj, MS

If you want to see what foods to eat if you have plantar fasciitis, then click here to check out Plantar Fasciitis Relief in 7 days.

Plantar Fasciitis Relief in 7 Days


[1] Journal of Foot and Ankle Research: Ultrasound-guided injection of dexamethasone versus placebo for treatment of plantar fasciitis
[2] Plantar fasciitis: American Chiropractic Association
[3] Plantar Fasciitis: A Concise Review
[4] Plantar Fasciitis: Diagnosis and Therapeutic Considerations
[5] Plantar Fasciitis Relief in 7 Days