Sciatica pain can be debilitating and can make everyday activities extremely difficult. Many people look for ways to alleviate pain and one such way is via their diet. Consuming the correct foods can boost the healing process while the wrong foods can make the pain worse. In this blog, we’ll be discussing the foods you should avoid if you’re experiencing sciatica pain. We’ll also be discussing the various treatment options including dietitian and naturopath, physiotherapy and chiropractic care to help you get back on your feet and stop your sciatica from progressing.
Avoid Processed Foods
Processed foods are notorious for causing inflammation in the body, and inflammation can exacerbate sciatica pain. Examples of processed foods include chips, sugary snacks, instant noodles, frozen dinners, canned soup and deli meat. These foods have added chemicals, preservatives, and excessive salt and sugar which can irritate the body’s tissues. To ease sciatica pain, avoid processed foods and swap them for fresh fruits, vegetables, lean meats, nuts, seeds, and whole grains.
Stay away from Trigger Foods
For some people, certain foods can trigger sciatica pain. These foods may include red meat, dairy, gluten, alcohol, and caffeine. While not everyone will have the same trigger foods, it’s important to be mindful of your body’s reactions to different foods. For instance, if you experience more pain after a meal, it could be a sign that you consumed a trigger food. It’s best to keep a food journal to help identify the foods that cause sciatica pain. You can also read more here about what is good for sciatica pain.
Limit Foods with Histamine
Histamine is a naturally occurring compound in some foods, and it’s responsible for causing inflammation and pain. Some people with sciatica pain may be sensitive to high-histamine foods, such as fermented foods, aged cheese, soy sauce, red wine, and cured meats. It’s important to note that not everyone will be affected by histamine-rich foods, and some people may be able to consume these foods without issue. However, it’s best to limit or avoid high-histamine foods if possible.
Reduce Foods that Cause Inflammation
Inflammation is a common culprit in sciatica pain, and certain foods can trigger it. These include refined sugars, saturated fats, and trans fats. To help reduce inflammation and alleviate sciatica pain, try to limit or avoid foods like fast food, fried foods, processed snacks, and sugar-laden drinks. Instead, focus on incorporating anti-inflammatory foods, such as turmeric, ginger, leafy greens, and fatty fish.
Avoid Overeating
Overeating can cause more harm than good for sciatica pain. Eating large meals can put pressure on the spine and surrounding nerves, which can worsen the pain. Instead, aim to eat smaller, more frequent meals throughout the day. This can help to keep your blood sugar levels stable and prevent spikes in inflammation.
Choosing the right foods can help to alleviate sciatica pain while consuming the wrong foods can make it worse. Avoiding processed foods, trigger foods, foods with high histamine, foods that cause inflammation, and overeating is a great place to start when looking at a sciatica diet. It’s important to keep a food journal and be mindful of your body’s response to different foods. Alongside dietary changes, treatment options such as dietitians and naturopathic doctors, physiotherapy and chiropractic care can help speed up your road to recovery. With these steps, you’re well on your way to less pain and fixing your sciatica.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Bhavin Mistry, BASc, MAN, RD or another Kitchener dietitian in Waterloo or Kitchener at CARESPACE. We are happy to listen and are here to help!
