Article written by Diabetic Sock Club an American owned small business
focused on the health benefits of proper foot care for those living with diabetes.

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Are there foods that reduce swelling in feet and ankles?

Swollen feet and ankles are common problems that can be caused by a variety of factors, including pregnancy, standing or sitting for long periods of time, and certain medical conditions. While swelling is usually not a serious problem, it can be uncomfortable and make it difficult to walk or move around.

Food that can help reduce swelling in feet and ankles

Watermelon

Watermelon is a good source of citrulline, an amino acid that helps to improve circulation. Citrulline is converted into arginine in the body, and arginine helps to relax blood vessels and improve blood flow. Some of the dishes you can try are watermelon salad with feta cheese and mint, Watermelon Gazpacho, or a refreshing smoothie.

Cucumbers

Cucumbers are a good source of water and electrolytes, which can help to flush out toxins and excess fluid from the body. Cucumbers also contain phytonutrients that have anti-inflammatory properties. Try making sandwiches, soup, or salad.

Asparagus

Asparagus is a good source of potassium, a mineral that helps to balance fluid levels in the body. Potassium helps to counteract the effects of sodium, which can cause the body to retain water. You can make risotto, quiche, or Asparagus with lemon and dill to help reduce swelling in the feet and ankles.

Salmon

Salmon is a good source of omega-3 fatty acids, which have anti-inflammatory properties. Omega-3 fatty acids help to reduce inflammation throughout the body, including in the feet and ankles. This can help to reduce swelling. You can try incorporating salmon in burgers, tacos, or dishes with roasted vegetables.

Berries

Berries are a good source of antioxidants, which can help to protect your cells from damage. Antioxidants help to reduce inflammation and oxidative stress, which can contribute to swelling. You can try making smoothies or pastries such as pies or muffins.

These are just a few ideas, and there are many other ways to incorporate these foods into your diet. In addition to eating these foods, it is important to make lifestyle changes that can help to reduce swelling in your feet and ankles. These changes include:

  • Elevating your feet. When you elevate your feet, it helps to reduce the amount of fluid that collects in your lower extremities. You can elevate your feet by sitting with your legs up on a chair or by lying down with your feet propped up on a pillow.
  • Massaging your feet. Massage can help to improve circulation and reduce swelling. Use your hands to gently massage your feet, paying special attention to the areas that are swollen.
  • Drinking plenty of water. Staying hydrated helps to flush out toxins and excess fluid from your body. Aim to drink eight glasses of water per day.
  • Avoiding salty foods. Salt can cause your body to retain water, which can lead to swelling. Try to limit your intake of salty foods, such as processed foods, fast food, and canned goods.
  • Wear comfortable shoes. Shoes that are too tight can put pressure on your feet and ankles, which can make swelling worse. Choose shoes that fit well and have good arch support.

Here are some additional tips for reducing swelling in your feet and ankles:

  • Take breaks throughout the day to move around. Standing or sitting for long periods of time can increase swelling. Get up and move around every 30 minutes or so.
  • Lose weight if you are overweight or obese. Excess weight can put pressure on your feet and ankles, which can lead to swelling.
  • Quit smoking. Smoking can damage your blood vessels and make it more difficult for your body to get rid of excess fluid.

If you have swelling in your feet and ankles that is not relieved by lifestyle changes, talk to your doctor. There may be an underlying medical condition that is causing your swelling.

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