What Foods Are Bad if You Have Sciatica?

What Foods Are Bad for Sciatica?
Image Credit: merc67/iStock/GettyImages

The term sciatica refers to pain that radiates along the path of your sciatic nerve, which involves your back, buttocks and legs. Potential causes, according to the University of Maryland Medical Center, include a slipped disk, tumors, a painful disorder called piriformis, pelvic injuries and degenerative disk disease. Your pain may worsen from sitting, standing, laughing or coughing and at night. Sciatica is a nerve-pain with a shooting quality, which is different than inflammatory pain; hence, seeking treatment for the underlying cause is imperative. Nonetheless, a healthy diet may help manage pain and inflammation, effectively giving your nerves room to breathe and lessen the burden of sciatica.

Refined Grains Lose Nutrients

Although no particular foods are known to trigger or worsen sciatica on their own, eating an overall low-nutrient diet or a diet that leads to weight gain may cause problems. B-vitamins are essential for healthy nerve tissue, according to the "Nutrition Almanac" by John D. Kirschmann. The process used to create refined grain products strips the grain of valuable nutrients, including B-vitamins. To ensure ample nutrient and fiber intake, which promotes appetite control and digestive function, choose whole grains over refined grain products, such as white bread, instant rice, enriched pasta, low-fiber cereals and baked goods prepared with white, baking or cake flour.

Advertisement

Added Sugars Increases Inflammation

Added sugars are ingredients that add sweet flavor and calories, but few nutrients to foods. They are also high-glycemic, meaning they have a significant impact on your blood sugar levels. A high-glycemic diet can increase inflammation, according to the Linus Pauling Institute at Oregon State University. A sugar-rich diet also leaves less room for beneficial, anti-inflammatory foods, such as fresh fruits and vegetables. Foods and beverages particularly high in added sugars include regular soft drinks, candy, pancake syrup, frosting, sweetened cereals, frozen desserts and commercially-prepared cakes, cookies, pies and brownies.

Advertisement

Saturated Fats Promote Pain

Saturated fat can also increase inflammation. For overall wellness, the American Heart Association recommends limiting saturated fat to less than 7 percent of your total daily calories. Common sources include red and processed meats, dark-meat poultry, poultry skin, high-fat dairy products, fried foods and egg yolks. To potentially reduce pain and inflammation associated with sciatica, replace saturated fat in your diet with omega-3 fatty acids — healthy fats with anti-inflammatory properties. Top sources include cold-water fish, such as salmon and mackerel, flaxseeds, canola oil and walnuts.

Advertisement

Avoid Trans-Fats Completely

Trans-fats, also called trans-fatty acids, are chemically-produced fats that can increase your LDL, or "bad," cholesterol and lower your HDL, or "good," cholesterol. Trans-fats are also pro-inflammatory, according to the LPI, and they account for less than 1 percent of the calories in a heart-healthy diet. Common sources of trans-fats include stick margarine, shortening and commercial foods that list hydrogenated vegetable oil as an ingredient.

Advertisement

Is This an Emergency?

If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911. If you think you may have COVID-19, use the CDC’s Coronavirus Self-Checker.
references