top of page

The Connection Between Diet and Foot Health: What to Eat and What to Avoid

Pictures of Food

We often consider diet in direct correlation to our health. Usually, we associate a bad diet with heart problems, blood pressure or weight but your diet can also affect the wellbeing of your feet. Cutting out certain foods can be beneficial to not only your feet but also your general health.

Your feet are full of tendons, ligaments, and joints. Certain foods will cause inflammation in these vital parts of your foot and can even make conditions like arthritis more painful. The plantar fascia is a thick band of tissue on the base of your foot, its job is to support the muscles in your feet and the arch. Inflammation of this, known as plantar fasciitis, is extremely painful to the point where it can cause serious mobility issues. To avoid inflammation, you’ll need to cut out any refined sugar from your diet and saturated fats. That means junk food like crisps, sweets, and biscuits. You’ll also want to avoid takeaways, sunflower oil, certain types of bread and red meat.

Diabetes stops blood flowing round your feet, causing damage to those all-important arteries. This is caused by high blood sugar levels which will also lead to damage to blood vessels and nerves. The obvious problematic foods here and those high in sugar but it’s not just sugary desserts you need to be aware of. Pasta bread and cereal can all contain large quantities of sugar. You’ll also need to be careful of certain fruits and vegetables. Fruit juice can be bad if you’re diabetic but also watch out for bananas and dates.

Torn paper on green background with the word Osteoporosis on it.

Osteoporosis is a medical condition where the bones become brittle and fragile. This will leave them prone to fractures, something we definitely want to avoid in our feet. Calcium is vital to maintaining strong bones but in order for your body to absorb that calcium you’ll need good levels of vitamin D. One of the best ways to get vitamin D is from the sun but especially here in the UK that’s not always possible year-round. Between October and early March, we cannot make enough vitamin D from sunlight. The UK government advice is that everyone should at least consider taking a daily vitamin D supplement during the autumn and winter months. Vitamin D won’t just help your foot health but your overall wellbeing and your immune system.

Making healthy dietary choices is crucial for maintaining overall well-being, and it plays a significant role in the health of our feet too. Obesity, resulting from poor diet decisions, can have detrimental effects on our feet. Excess weight places undue stress on our feet, impacting their structural integrity and function. As mentioned earlier, obesity is a contributing factor to the development of plantar fasciitis, a painful condition that affects the thick band of tissue connecting the heel to the toes. Moreover, conditions such as bunions become even more painful when exacerbated by the additional strain of excess body weight. Therefore, being mindful of what we eat isn't just about staying fit; it's also about ensuring the comfort and health of our feet, which are the foundation of our mobility and daily activities.

Fortunately, maintaining a healthy diet isn't all doom and gloom; there's an array of delicious foods that can contribute to our well-being. One key strategy is to focus on incorporating fruits and vegetables into your meals while keeping sugar intake in check. These natural wonders are not only bursting with flavour but also packed with essential nutrients and fibre to keep you feeling full and satisfied. Opting for lean meats over red meats can also make a significant difference in your diet's healthfulness. Chicken, for instance, is a versatile protein source that, when prepared without excessive oil or fat, can be both nutritious and delicious.

When it comes to seafood, oily fish like sardines, salmon, and mackerel stand out as superstars. They're not only delectable but also rich in omega-3 fatty acids, which benefit heart health and reduce inflammation. Nuts, another dietary gem, offer a trifecta of protein, healthy fats, fibre, vitamins, and minerals. These bite-sized powerhouses make for an excellent snack or ingredient in various dishes.

For those who aren't fond of broccoli's distinct flavour, tenderstem broccoli provides a milder alternative that some may prefer. Broccoli, in either form, is a nutritional powerhouse, packed with vitamins, fibre, and antioxidants. Meanwhile, fruits like blueberries, blackberries, and cherries offer a sweet and satisfying way to boost your diet's health quotient. They're not only delicious but also packed with vitamins, antioxidants, and beneficial compounds that support overall well-being. So, while making healthy food choices may require some adjustment, the abundance of tasty, nutritious options ensures you don't have to sacrifice flavour for good health.

Remember you can also treat yourself now and then. Eating healthy isn’t about only eating healthy foods, it’s about finding the right balance.


bottom of page