The 5 Worst Foods for Your Foot and Ankle Health

Have you ever wondered how your diet affects your foot and ankle health? What we put into our bodies can start a chain reaction that starts in one organ and trickles down to our feet. Like how diabetes indirectly causes ulcers, foods like sugars and processed meats can spark a gout attack, or inflammation in the toe joints. In this article, we at New Jersey Podiatric Physicians & Surgeons Group will delve into the exact foods you should not eat for your foot health, explain why, and offer some safer alternatives.

Sugars and Carbs

Think sodas, fruit juices with added sugar, white bread, pastries, and many breakfast cereals. These foods cause rapid spikes in blood sugar that fuel inflammation throughout your body.

For your feet and ankles, this means potentially worsening conditions like plantar fasciitis and arthritis, or making them more likely to flare up. Over time, high sugar intake can also contribute to nerve damage and diabetes, which are major concerns for foot health.

Instead,choose whole grains like oats, quinoa, and brown rice, and enjoy natural sugars from whole fruits.

Fried and Processed Foods

Speaking of inflammation, it’s not just carbs that cause it. Fast food, processed snacks, and anything deep-fried are loaded with unhealthy fats that accelerate wear and tear on your foot and ankle joints and worsen pain from conditions like tendonitis or arthritis.

Instead, reach for baked, grilled, or air-fried options. Focus on whole, unprocessed foods like lean proteins, fresh vegetables, and healthy fats from avocados or nuts.

Red and Processed Meats

While red meat can be part of a balanced diet, a daily intake of hot dogs, bacon, and deli meats can be problematic. These foods are high in saturated fats, and more importantly, high in purines.

For some people, especially men, this can elevate uric acid levels in the body, which gives them those awful gout attacks in the big toe.

Instead, reduce portions of red meat and opt for leaner protein sources like chicken, turkey, and fish.

Too Much Alcohol

Let’s talk about alcohol. It can lead to dehydration, which impacts overall joint and tissue health. It also creates gout by its effect on the kidneys, contributes to nerve damage, and worsens circulation.

Instead, enjoy alcoholic beverages in moderation or choose non-alcoholic alternatives.

High-Sodium Foods

Many processed foods, canned soups, and restaurant meals are loaded with sodium. While salt is essential, too much can lead to fluid retention and swelling in your feet and ankles. This swelling can make shoes feel tight, cause discomfort, and exacerbate existing issues.

Instead, choose fresh foods, cook at home more often to control salt intake, and opt for herbs and spices to add flavor.

If you’re worried about your foot pain, come see the expert team at New Jersey Podiatric Physicians & Surgeons Group. With more than 30 locations, from Newark, NJ, to Cape May, NJ, we value convenience and excellent service for our patients. To schedule an appointment, first find a podiatrist in your area.