Top Foods that Reduce Swelling in Feet and Ankles

Swelling in the lower legs is more common than you might think. It can happen after a long day of standing or sitting. It can also come from eating the wrong foods. All you need to do is make some diet changes and eat the foods that reduce swelling in feet and ankles. Let’s see what those foods are.

What are the Foods that Reduce Swelling in Feet and Ankles?

Certain foods work with your body to bring down swelling. They help by fighting inflammation, improving blood flow, and moving extra fluid out of your body. If you eat more of these foods that reduce swelling in feet and ankles, you may start to notice less tightness, better movement, and less pain at the end of the day:

Berries

Berries like blueberries, strawberries, and raspberries are full of natural vitamins and antioxidants. These nutrients help your body calm down swelling. Foot and ankle specialists Scottsdale recommend eating them fresh, frozen, or blended into a smoothie.

Fatty Fish

Fish like salmon, sardines, and mackerel are full of healthy fats called omega-3s. These fats help reduce swelling by making your blood move better through your veins. When your blood flows well, it helps stop fluid from building up in your feet and ankles.

Leafy Greens

Greens like spinach, kale, and chard are very helpful. They have magnesium and potassium. These two nutrients help your body get rid of extra fluid. Magnesium helps your blood vessels relax, and potassium helps your kidneys flush out salt. Less salt in your body means less swelling in your feet and ankles.

Pineapple

Pineapple has something called bromelain, which helps your body break down things that cause swelling. It can help your body move out fluid that’s stuck in your legs and feet.

Avocados

Avocados are creamy and full of potassium. Potassium helps your body get rid of salt, which is one of the biggest causes of swelling. It also helps your muscles and nerves work better.

Watermelon

Eating watermelon helps your body stay hydrated. When your body has enough water, it doesn’t hold onto extra fluid. Watermelon also has potassium, which helps lower swelling even more.

Lemons

Lemons are great for your lymph system. That’s the system in your body that moves waste and extra fluid. Drinking lemon water can gently help clean your system and reduce swelling in your feet and ankles.

Carrots

Carrots help the liver work better. Your liver helps control how much fluid stays in your body. When it works well, it’s easier to move out extra fluid. Carrots are also full of antioxidants that help lower inflammation.

Nuts and Seeds

Unsalted nuts and seeds, like almonds, flaxseeds, and pumpkin seeds, have magnesium, healthy fats, and fiber. Podiatrists Phoenix say that they are good for swelling, improve blood flow, and bring down inflammation.

What Foods to Avoid When You Have Swollen Feet?

The foods below are not among the foods that reduce swelling in feet and ankles. They cause your body to hold onto salt and water or trigger inflammation.

Salty Foods

Salt is the biggest reason many people swell. Foods like canned soup, fast food, and chips have a lot of salt. Salt pulls water into your body and keeps it there. This makes your feet and ankles puff up. Even “low sodium” foods can still have too much salt, so always check labels.

Refined Carbs

White bread, white rice, and pastries are called refined carbs. They raise your blood sugar quickly, which causes inflammation. When your blood sugar goes up and down fast, it can lead to more swelling in your legs and feet.

Sugary Drinks

Sodas, sweet tea, and energy drinks have a lot of sugar and sometimes salt, too. Sugar raises inflammation and can slow down your body’s ability to flush out extra fluid.

Processed Meats

Bacon, sausage, hot dogs, and deli meats have high levels of salt and preservatives. These ingredients hold water in your tissues and make inflammation worse. Processed meats also slow down your blood flow.

Fried Foods

Foot doctors Mesa say that fried chicken, fries, and other fried items contain unhealthy fats. These fats cause inflammation and slow your circulation. Poor circulation can cause fluid to collect in your feet and ankles.

Foods that Cause Swelling in Feet

Some foods don’t just slow down your healing; they actually cause swelling. Avoiding these foods is just as important as eating the right foods that reduce swelling in feet and ankles:

Fast Food

Fast food meals have high levels of sodium, bad fats, and sugar. These things make your body hold fluid and become inflamed. If you eat fast food often, your feet may stay swollen all day.

Baked Goods

Cakes, donuts, and muffins have sugar, white flour, and trans fats. These lead to inflammation. When your body is inflamed, blood flow slows down. That makes swelling worse in your feet and ankles.

Cheese

Cheese is often full of salt. When you eat too much cheese, the salt makes your body hold onto water. Some cheeses can also trigger allergic reactions in people, which leads to more swelling.

Are Bananas Good for Swelling Feet?

Yes, bananas are good for swelling. They have a lot of potassium, which helps your body get rid of extra salt and water. Eating one banana a day can help your feet feel less heavy and tight. Bananas are a simple and easy way to help with swelling.

Does Drinking Water Help with Swollen Feet?

Yes, water helps a lot. When you drink enough water, your body doesn’t feel the need to hold onto it. That means you can get rid of extra salt and fluid through your urine. Drinking water also helps your organs work better, especially your kidneys. It’s one of the easiest ways to fight swelling.

Treatment for Swelling in Ankles and Feet in Phoenix, Arizona

Sometimes, even if you have foods that reduce swelling in feet and ankles, the swelling doesn’t go away on its own. If your feet are always swollen, painful, or red, it’s time to see a podiatrist.

At Foot and Ankle Specialty Centers, we treat all types of foot and ankle swelling. We have offices in Phoenix, Gilbert, Chandler, Mesa, and Scottsdale. Our team will find the cause and create a treatment plan that works for you.

Don’t live with swollen feet! Call us or book an appointment online with us.

The Bottom Line

Swelling in your feet and ankles can slow you down. But the right foods can help bring that swelling down. Berries, fish, greens, and bananas are just a few of the foods that reduce swelling in feet and ankles. Avoid salty snacks and fried foods. Drink water. Try simple changes and see how your feet feel.

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