As we approach the cooler months, holiday feasts become the norm. The foods we eat can be a fun way to gather and celebrate the seasonal months ahead. However, for some, tasty holiday spreads bring with them harmful side effects such as inflammation and sore feet.

Some foot conditions, such as plantar fasciitis, can be exacerbated by sugar-heavy holiday treats. This common foot condition is experienced by one in 10 people throughout their lifetime.

If you're someone who tends to get sore feet after eating, take a look at our quick overview of why that might be. Keep reading to understand how the food you eat might just be the cause of your sore feet.

Causes of Sore Feet

The systems within our body are highly interconnected, which means the food that we eat not only affects our stomachs, our hearts, and our brain, it affects other parts of our body as well. When it comes to heavy holiday feasts, the feet can be especially affected.

There are a few common conditions that can be exacerbated by the foods we eat. These conditions include:

  • Arthritis
  • Gout
  • Excess weight
  • Diabetes
  • Osteoporosis

How exactly do these conditions relate to foot pain? Let's take a look at one of the more common causes of sore feet after meals: inflammation.


Inflammation is a normal bodily response. The natural defense mechanism of an inflammatory response means the body is fighting off illness, letting the immune system work as it should.

There are certain foods that cause elevated inflammation in your feet, leading to that sore feeling. Many Thanksgiving foods house inflammatory ingredients such as:

  • Sugar
  • Cooking oils
  • Trans fats
  • Dairy
  • Red meat
  • Processed meat
  • Refined grains
  • Alcohol

While each body is different, many of the above food items trigger inflammation in the body, and many people will experience inflammatory effects such as sore feet after eating because of these ingredients. Prolonged inflammation can lead to pain, as well as chronic conditions like gout or arthritis.

Prevent Sore Feet

So, rather than eliminating an entire menu of food items from your next Thanksgiving feast, what can be done to prevent sore feet? There are some easy food swaps to make that not only reduce inflammation but can prevent foot pain entirely. Food choices include:

  • Anti-oxidant rich berries
  • Omega-3-rich fish like salmon or sardines
  • Green, leafy vegetables
  • Extra virgin olive oil
  • Whole grains
  • Lean protein
  • Seeds and nuts

Many of these foods contain anti-inflammatory compounds, which reduce inflammation and provide a path toward healing those aches and pains.

Looking for Treatment for Sore Feet?

Next time you reach for that extra slice of pumpkin pie, you might want to take into account how your body might feel down the road. Your feet will be better off!

If you're experiencing persistent foot pain, don't hesitate to contact us for help. At Apex Foot Health, we're here to help ease your sore feet through comfortable footwear. We look forward to finding the right fit for your feet!

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