7 Foods that Cause Swelling in Feet and Ankles

by Carter Toni

As an older person, do you ever notice that your feet and ankles swell after eating certain foods? If so, you’re not alone. Many older adults experience swelling in their feet and ankles after eating, which can be uncomfortable at best and debilitating at worst. Here is the list of the most common foods that cause swelling in feet and ankles, as well as tips for avoiding them.

1. Foods high in sodium

There are many potential causes of swelling, but foods high in sodium can be a contributing factor. Sodium is a mineral that helps to regulate fluid levels in the body. However, when people consume too much sodium, it can cause the body to retain water. This can lead to swelling in the extremities, as well as other problems such as high blood pressure.

To avoid foods that cause swelling in the feet and ankles, limiting your intake of salt and processed foods is best. Instead, focus on eating fresh fruits, vegetables, and whole grains. These foods are not only low in sodium, but they also contain antioxidants and other nutrients that help to reduce inflammation.

Even in times you overdo consuming foods high in sodium, it is not the end of the world. You can relieve the tension on your ankles and feet by doing these recommended exercises. You can visit this site to go over some effective exercises for swollen ankles, and you can raise your activity level just by following those steps.

 2. Processed foods

Processed foods contain high sodium levels, which can cause fluid retention and swelling in the body. In addition, these foods often lack the essential nutrients that the body needs to function properly. As a result, they can trigger inflammation, leading to swelling in the feet and ankles. To avoid this, it is important to consume a rich and balanced diet that eliminates all sorts of processed food.

Foods such as processed meats, canned soups, and frozen dinners are often loaded with salt, so it’s best to avoid them if you’re prone to swelling. There are also detailed lists of food you should avoid for the swelling and inflammation in the ankles and feet.

3. Sugary food and drinks

Foods that are high in sugar can also cause inflammation, which can lead to swelling. Products such as candy, cookies, cake fruit juice and soda are all high in sugar, so it’s important to limit these sugary foods and drinks. Instead, focus on eating whole foods that are rich in nutrients and low in sugar.

Foods such as broccoli, kale, and salmon are all rich in anti-inflammatory properties, so they can help to reduce swelling. If you’re prone to swelling, it’s best to limit your salt and sugar intake and eat more anti-inflammatory foods.

4. Alcohol

Alcohol can cause swelling in the feet and ankles for a variety of reasons. First, alcohol can increase inflammation in the body, which can lead to fluid retention and swelling. Additionally, alcohol can interfere with the body’s ability to process and eliminate fluids, resulting in excess fluid build-up in the extremities. Finally, alcohol consumption can dehydrate the body, causing the tissues to retain water in order to stay moisturized.

While any type of alcohol can cause swelling, beer and wine are especially likely to cause problems due to their high water content. To avoid swelling, it is best to limit your alcohol intake or avoid it entirely. If you do drink, be sure to stay hydrated by drinking plenty of water and avoiding salty foods that can contribute to dehydration.

You can read more by clicking here about how excessive alcohol consumption can cause edema and other inflammation issues.

5. Spicy foods

Spicy foods are a common cause of swelling in the feet and ankles. Foods that contain capsaicin, such as chili peppers, can cause the blood vessels to dilate, leading to increased inflammation. Other spicy foods, such as curry, cumin, and ginger, can also cause inflammation.

If you experience swelling after eating these types of foods, it is best to avoid them. It is important to talk to your doctor about which foods may be causing the problem, especially for you.

6. Fried foods

Foods that contain saturated fats can also cause inflammation. Trans fats are also known to cause inflammation. Foods such as margarine, shortening, fried foods, and baked goods made with partially hydrogenated oils contain trans fats.

You can avoid fried foods by changing your cooking style. You can use air fryers that can prepare your food with little olive oil, or you can use your oven for a quick and healthy cooking option.

7. Caffeine

Foods that contain caffeine are some of the main reasons when it comes to swelling in the feet and ankles. Foods like coffee, tea, and chocolate can all lead to inflammation and fluid retention. If you’re struggling with swelling, it’s best to avoid these foods or limit your intake.

Instead of caffeinated beverages, try herbal teas or decaf coffee. When it comes to chocolate, opt for dark chocolate, which has less sugar and fat than milk chocolate. There are plenty of other food choices out there that are just as delicious and won’t make your feet and ankle swell!


Eating a diet rich in anti-inflammatory foods can help swelling in the feet and ankles. It’s best to avoid the foods listed above and switch to foods with anti-inflammatory effects, like salmon, tuna, olive oil, raw nuts, and seeds. You can help reduce swelling and keep your feet and ankles healthy by making simple changes to your diet.

If you are experiencing persistent foot or ankle swelling, speak with a doctor to get to the root of the problem. In the meantime, try avoiding these foods and drink plenty of water to help keep your body hydrated.

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