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Foods to Eat for Sciatica

Sciatica is a painful condition that can alter your life. This illness has several causes. For one, it can be due to an irritated sciatic nerve. Another reason is due to systemic inflammation. The good news is that there are numerous ways to help manage the pain caused by sciatica. One, in particular, is eating the right kind of foods. To give you a better view, here is a list of the best foods for sciatica.

1. Nuts

Nuts are rich in omega-3 fatty acids. This substance is not only good for the heart. It can also reduce inflammation and help your body heal faster. A bonus is that nuts are also packed with protein, a macronutrient necessary for muscle building and healing.


Blueberries are among the best foods for sciatica due to various reasons. For one, this flavorful fruit contains anthocyanin, a potent antioxidant and anti-inflammatory agent. Additionally, it also has quercetin, a substance that can reduce inflammation and pain. The best part is that blueberries are rich in fiber, low in sugar, and high in vitamins and minerals.


Adding pineapples to your smoothies is beneficial. The reason is not only because it adds a tropical taste to your drink. This sweet and tasty fruit is also rich in essential nutrients, such as vitamin C. Plus, it contains bromelain, an enzyme that aids in digestion and fights inflammation.

4. Green Leafy Vegetables

Green leafy vegetables are among the best foods for sciatica because of their high magnesium contents. According to studies, magnesium can help reduce inflammation and promote sciatic nerve regeneration. The highly recommended leafy greens you can eat are kale, spinach, Swiss chard, and collard greens.

5. Mushrooms

Aside from being a popular meat alternative, mushrooms can also help in pain management caused by sciatica. The reason is due to its ergothioneine contents. This phytochemical is not only a potent antioxidant. It can also boost your immune system and reduce inflammation.

6. Spices

Spices are known to add flavor to any meal. Additionally, they are also great foods for sciatica. Turmeric, for instance, has curcumin, a substance with potent anti-inflammatory properties. Onions, on the other hand, contain quercetin, a powerful anti-inflammatory agent. The last example is ginger. This yellow spice has gingerol that can strengthen your immune system and fight inflammation.

7. Soybeans

Aside from being a great source of protein, soybeans also contain genistein. This compound can help reduce inflammation by inhibiting your body’s production of pro-inflammatory molecules.

All in all, sciatica is an excruciating condition; however, it is manageable, especially if you eat the right kind of foods.


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