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 plantar fasciitis or want to learn how to cope. 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: “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? Do you wince and dread your every step when you stand on the floor?

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

Plantar Fasciitis

There are various reasons why plantar fasciitis may occur. Some reasons for plantar fasciitis include wearing improper shoes, carrying heavy loads for prolonged periods, and being overweight. 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.

HOWEVER, did you know that there’s also a role that FOOD plays for those who have plantar fasciitis? Some foods can make the condition worse. Certain foods can do you more harm than good, and certain foods 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 four foods that can make the condition 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. Not much comes from junk food that can benefit the body. It usually causes us to pack on the calories and feel sluggish… or worse… get sick. Sometimes, a person’s body gets accustomed to junk food, which 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 must stop abusing your health with junk food. To be realistic, small amounts of these substances could be permissible, and we encounter this from time to time in meals. However, DO avoid junk food when dealing with plantar fasciitis.

junks foods

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, which is bad news for chronic heel pain. When consuming this food with high amounts of unhealthy fat, the body cannot tap into the resources it needs to fight inflammation due to 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 meat

3. White Flour

This is a common ingredient in bread, cakes, cookies, and many processed snacks and foods. It seems like white flour is 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. These foods may look yummy, BUT what affects your health and pain levels? NOT GOOD! Check the ingredients and cut down or eliminate as much white flour as possible.

white flour

4. Unhealthy Fats

“Unhealthy” is the keyword for this category of foods that you should avoid when dealing with plantar fasciitis. While fats are good for us, we should avoid unhealthy fats. Essentially, these are the type of fats that 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 healthy 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 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. You’ll find that exercise can be quite helpful. Low-impact exercise such as walking has effectively addressed foot pain [3]. Hence, if you have been consuming unhealthy fats and have added some weight. As a result, there’s HOPE!

unhealthy fats

Sticking to healthy foods such as fruits, vegetables, nuts, gluten-free wheat flour, and lean proteins can do much more for the body than consuming any of these four worst foods for plantar fasciitis. Avoid these foods, and you may notice the changes you have longed for. Wouldn’t that be GREAT? YES, IT WOULD!! Yes, there are ways to treat plantar fasciitis, including using 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 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 may help eliminate the need for those expensive surgeries, drugs, and medical devices [5].

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. Really, what do you have to lose by trying out exercise routines, especially if living with plantar fasciitis has become quite unbearable? Life’s too short to live with chronic heel pain DAY AFTER DAY. So, STOP the pain EAT RIGHT and avoid foods that are bad for plantar fasciitis.

Take care!

Rick Kaselj, MS

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

Plantar Fasciitis Relief in 7 Days