We are what we eat. But did you know there are certain foods you can leverage to reduce foot pain? Some nutrients, like vitamin C and omega 3 can increase bone and muscle strength. Others can reduce inflammation. So, check out the top 6 food to eat for foot pain and start incorporating them into your diet.


  • Plantar Fasciitis patients should avoid saturated fat, refined grains, sugar, and white flour
  • Anti-inflammatory foods are highly effective for reducing foot pain.
  • Diet is a crutial piece in foot care routine.
  • Overall, avoid unhealthy fast food, sodas, and gas station slushies.

Related Article: How to Care for Plantar Fasciitis at Home

What Causes Foot Pain

Foot pain can be caused by multiple reasons, such as underlying diseases, family history, and phsyical trauma. However, one underdiscussed foot pain cause is malnutrition and unhealthy diet.

Lacking certain nutrition leads to higher risks of foot pain. Specifically, lacking calcium, Vitamin D, magnesium, and potassium can all affect your bone and muscle health. Meanwhile, obesity can put extra pressure on your feet also, leading to foot pain and other problems.

Food to Eat for Your Feet

So, what food is good for your feet and help prevent/reduce foot pain? Some of these include:

  • Chicken feet
  • Berries
  • Citruses
  • Leafy greens
  • Vitamin D milk
  • Walnuts
  • Salmon

Chicken Feet

If you have joint-related foot pain, try to eat more chicken feet. Other than the superstition that you eat what you lack, chicken feet are high in collagen and hyaluronic acid, both known as youth nutrients promoting regeneration. 

Chicken feet also contain high chondroitin sulfate, an important ingredient behind healthy joints. Therefore, they make great foot pain relieving food.

food to eat for feet pain - berry mixes

Berries and Citrus

Inflammation is a major cause of foot pain, leading to severe conditions like tendinitis and plantar fasciitis, That’s why you should add berries and citrus to your diet, as they contain high levels of vitamin C and can help reduce inflammation. However, avoid sweetened fruit juice — those are high in purine and would worsen your foot pain!

Leafy Greens

Leafy greens are a great food to eat for food pain. Kale, spinach, broccoli, and watercresses are all great sources of iron and fiber, both crucial to stronger muscles and joints. Most leafy greens also contain various vatamins that would also help reduce pain.

Vitamin D Milk

Milk, in general, is a great addition to your diet if you have weak bones since the calcium content promotes skeletal strength. However, vitamin D milk is extra powerful because it helps your body to further absorb any calcium it comes in contact with.

Also, most people never meet their daily vitamin D needs. So, switching to Vitamin D milk over regular milk is a great idea even if you don’t have severe foot pain. You can also add yogurt high in Vitamin D to your diet for an extra boost!

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Do you suffer from osteoarthritis and rheumatoid arthritis? Then, it’s time to add some nuts to your diet. The fatty acid contained in nuts, especially walnuts, are great to combat these two conditions since they’re natural anti-inflammatories. Walnuts are also high in magnesium, which promotes bone and joint health.

Moreover, regular walnut consumption will include healthy cholesterol in your blood. As a result, they can reduce the risk of plaque formation in the arteries and help with circulations in the feet.


Turn to seafood for your daily dosage of omega-3 and Vitamin B. Both nutrients can reduce joint stiffness and muscle pain. While you should avoid high-fat foods to avoid triggering pain, fatty fish and fish oil are an exception. So, feel free to indulge in some fatty salmon! Seafood also contains other fatty acids with anti-inflammatory effects.

Food to Avoid if You Have Plantar Fasciitis

Some food can worsen your plantar fasciitis symptoms. Studies found that processed foods is the no.1 food to avoid for plantar fasciitis patients, especially those high in sugar, sodium, and fat, or ones made with white flour can aggravate your plantar fasciitis because they cause inflammation. 

Meanwhile, vitamins and minerals that are naturally presenet in fruit, grains, and vegetables are proven to be effective in easing plantar fasciitis symptoms.

Related Article: Diet for Plantar Fasciitis Patients

The Fastest Way to Relieve Foot Pain

Food therapy is great for long-term healing. However, sometimes your foot pain may be too severe for you to wait. That is when you should consider investing in a foot massage machine. You’ll be surprised how 15 minutes a day would improve your life quality. Then, add in other methods like hot soak, aromatherapy, and daily yoga.

Once you have a good fix for your foot pain outbreaks, then, you can add foot pain relieving food to your diet and start healing yourself from the roots.

Related Article: 7 Ways to Prevent Foot Pain


  • Joshua Mumo said:

    For once I have known some of the reasons am experiencing the heel pain.It was so helpful.Thanks

    July 25, 2023

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