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Sciatica Diet Plan – Top 11 Foods That May Help Sciatica

Our diets have a profound effect on everything in our life. Food is more than just fuel. It can rev us up or calm us down. It can make us feel good, or make us feel terrible. It can help us heal or hinder our recovery. Here’s my scientifically proven sciatica diet plan detailing the top 11 foods that help sciatica.

Aims of this post:

  • To talk about how a sciatica diet plan can help your recovery
  • To talk about how to include more foods that help sciatica
  • To give you a list of these powerful foods

Sciatica Diet Plan to Accelerate Recovery

While a fully functional sciatica diet plan must be individualised to your preferences, daily routine and personal circumstances, there are some great foods that help sciatica which you should be adding to your diet TODAY.

Some foods will help to ease sciatic nerve pain faster than others.

Making changes like these to your diet will seem like a small factor in your recovery, but in reality adding these foods that help sciatica to your diet will make you feel significantly better, a lot quicker than you would without taking this action.

One of my patients came to see me with raging sciatica one time.

He had admitted to “falling off the diet bandwagon” after his sciatica had struck (this is so easy to do!) and felt that he was gaining weight as a result.

His diet comprised mostly of processed foods, like fries, pizza and crisps. (Click HERE for part 2 of this article)

After some conversation, we noticed a pattern where his sciatica would always feel worse in the evenings, after a typical processed meal that was high in fat and sugars, and I suggested that maybe his diet was contributing to the pain that he was feeling.

Sure enough, after making a few simple substitutions from bad foods to foods that help sciatica, he felt a significant improvement within a few weeks just from following this sciatica diet plan.

What’s so bad about processed foods?

Processed foods contain chemicals that can make inflammation worse. Inflammation will worsen the irritation around the affected nerve, making your sciatica worse.


You can read about why inflammation is our enemy in the battle against sciatica HERE.


As inflammation is a whole-body process, we can change it by focusing on factors that affect the whole body, rather than just the specific site of inflammation.

For this process, we need to take a “whole person” approach.

Adding foods that help sciatica to your diet can significantly alleviate symptoms of sciatica

How can foods help sciatica?

There are a number of ways in which certain foods that help sciatica can reduce the symptoms associated with this condition.

Firstly, some foods can help to reduce the inflammation associated with sciatica through the actions of some enzymes within the body.

In this list of foods that help sciatica, a large proportion of them have made the list due to their anti-inflammatory and anti-oxidant properties. Both of these actions will help to reduce the symptoms associated with sciatica by reducing the inflammatory chemicals around the irritated nerve root.

Another mechanism of action in the foods in this sciatica diet plan is the fact that they are low calorie, healthy alternatives to junk food.

It is now known that being overweight can INCREASE the symptoms of sciatica, as more weight is being placed through the joints and discs in the spine, consequently overloading the affected area.

This can lead to a larger disc bulge and more symptoms as a result. In addition to this, if your sciatica is caused by osteoarthritis or “wear and tear”, the stress on the joints caused by excess weight will worsen symptoms.


To read about the most effective way to lose weight when you have sciatica (without spending hours on the cross trainer) click HERE!


The foods in the sciatica diet plan will have the excellent side effect of reducing your weight when used as substitutes for unhealthy foods when taken in combination with a rounded diet, and should reduce your symptoms as a result. Not bad, eh?

Some of the foods that help sciatica that I talk about in the sciatica diet plan here will also be effective at helping to improve many other bodily functions, such as improvements in sleep, mood and general well-being.


To read more about how to improve your sleep when you have sciatica, click HERE!


With all of these benefits in mind, I hope you agree that adding some of these foods into your diet is a well worth a try. Read on to find out exactly what these “super-foods” are!

The Sciatica Diet Plan – Top 11 Foods that Help Sciatica by REDUCING Inflammation are:

Tomatoes are one of the foods that help sciatica by reducing inflammation

Tomatoes 

  • Tomatoes are a food that helps sciatica due to their heaps of anti-oxidants, vitamins and minerals, found in all types of tomato.
  • Adding small tomatoes to salads, or an extra freshly chopped tomato to cooking dishes is a great way to get some of these powerful fruits (yes, they are a fruit!) into your diet.

Broccoli is one of the foods that help sciatica due to its anti-inflammatory properties

Green leafy veg (kale, broccoli, sprouts)

  • Green leafy veg is a food that helps sciatica because it restores cellular health, vital in the battle against sciatic nerve pain.
  • Packed with vitamins A, C and K. Green leafy veg should be an absolute staple in everyone’s diet.
  • Not only does green leafy veg help with sciatica, it will also help to regulate weight, insulin spikes and blood sugar to minimise the risk of diabetes.
  • Try adding tenderstem broccoli to a tasty Thai green curry one night.

Many different types of nuts are foods that help sciatica through their dietary effects

Nuts (almonds, cashews, Brazil nuts)

  • High in Omega-3, nuts also contains rare nutrients called “phytonutrients” which assist in the healing process.
  • Nuts make the list of the top foods that help sciatica partly due to the great anti-inflammatory properties they contain, but also due to the ease with which you can add nuts to your diet.
  • Try replacing your 11AM high-sugar snack with a handful of nuts (not salted!) to provide a great protein-packed mid-morning boost, and feel good about taking a step to beat sciatica at the same time!

Foods that help sciatica include olive oil as this can help relieve inflammation around the sciatic nerve root

Extra virgin olive oil

  • Extra virgin olive oil makes the list of foods that help sciatica due to its strong anti-inflammatory compounds which help to fight inflammation and promote healing.
  • We now know that olive oil is almost always a more healthy cooking catalyst than sunflower oil. Try making this switch to see great results today.
  • If you don’t cook with oil much, you can try taking a spoonful in the morning before breakfast. Make sure you go for the extra-virgin variety.

Salmon is one of the foods that help sciatica due to its oily properties

Oily fish, like salmon, tuna, mackerel

  • All oily fish are included as foods that help sciatica. They are naturally full of essential fatty acids and packed with vitamins. Not to mention the great protein boost you’ll get from each portion.
  • If you don’t like fish very much, you can get all the Omega-3 benefits of fish with a supplement. I revealed the Best Supplements For Sciatica HERE.
  • If you do like to eat fish, why not try a salmon stir-fry? From my experience, these dishes are quick, easy and you can include at least half of the ingredients in this list of foods that help sciatica in your recipe!

Bok choi is a one of the good foods that help sciatica due to its high vitamin content to help sciatica recovery

Bok Choi

  • A really powerful addition to the list of foods that help sciatica.
  • Containing 70 different anti-oxidant minerals, bok choi is not one to be missed. It is also a very versatile vegetable, and can be added to all sorts of dishes; not just Asian cuisine.
  • My favourite dish with bok choi is shredded duck, with a few layers of bok choi fried off in some extra virgin olive oil. Yum!

Can you cure sciatica? Pills and medications for sciatica but no miracle cure. Try these foods that help sciatica recovery instead

Blueberries

  • A real “super food” which has grown in popularity over the years. Contains quercetin which helps to fight inflammatory cells and reduce sciatic nerve pain.
  • This berry is included as one of the foods that help sciatica not just because of its anti-inflammatory properties, but also because it can help your neurotransmitters start firing early in the morning when eaten as part of a balanced breakfast, setting you up for a great day ahead.

Pineapples are a foods that help sciatica through their antioxidant properties

Pineapple

  • One of my favourite fruits, the oh-so-sweet pineapple. The pineapple contains a digestive enzyme which helps to break down inflammatory cells within the body. Because of this excellent effect, and delicious flavour, pineapples are certainly one of the best foods that helps sciatica.

coconut oil is a one of the foods that help sciatica and is a great substitution to make in the diet

Coconut oil

  • As well as extra virgin olive oil, coconut oil has been recently shown to have a diverse profile of health benefits when used in isolation or for cooking.
  • Choose virgin coconut oil for the best anti-oxidant benefits. One of the most powerful foods that help sciatica on this list.
  • Give this one a try – with your morning coffee, add a small teaspoon of coconut oil. Yes, it looks a bit gross as the oil rises to the top, but it is actually delicious. You’ll get the other great benefits of coconut oil along with the anti-sciatica effects too – better skin, improved blood pressure and reduced hunger cravings later in the day.

Turmeric and ginger are great foods that help sciatica through their powerful anti-inflammatory properties

Hint: Adding turmeric or ginger into your meals when cooking has an excellent anti-inflammatory effect – these spices contain manganese and Vit B3 which aid in the anti-inflammatory process.


I have waxed lyrical about the positive effects of these spices in this article here – detailing exactly which supplements you NEED to consider when you have sciatica.


Drink plenty of glasses of water even though it isn't one of the foods that help sciatica it will definitely alleviate sciatica symptoms

It is important to remember that water plays an important role in every process in our bodies, including the healing process. Make sure you are drinking at least 2 litres (around 8 glasses) per day, as recommended by the NHS.

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Summary

I hope you have gained a little insight into how our diets can be a huge factor in our recovery (or not) from sciatica! I promise that this advice will help you to feel better in the long run, not just from your sciatica, but in your overall life too.

As always, thanks for reading. If you found this list of foods that help sciatica useful, please consider sharing so someone else suffering from sciatica can read our tips for recovery, too!

The information on this website is not intended as a substitute for medical advice. Please see the footer of each page for our full injury advice notice. 

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