Neuropathy, or nerve damage, is a frequent complication that arises in individuals with diabetes. On average, as much as 60% of people diagnosed with diabetes also experience some form of neuropathy, with the risk being particularly high among those who struggle to control their blood sugar levels.

Like many other medical conditions, the symptoms of peripheral neuropathy can be either exacerbated or alleviated based on your diet.

Peripheral neuropathy occurs when the nerves outside the brain and spinal cord (known as peripheral nerves) suffer damage. This can result in symptoms such as weakness, numbness, and pain in the hands and feet. Furthermore, the condition may also affect important bodily functions such as digestion, urination, and circulation.

One of the most effective ways to prevent or manage peripheral neuropathy is by carefully controlling your diet and managing any medical conditions that increase your risk. This may involve eliminating junk food from your meals and reducing or eliminating alcohol consumption.

Here are six common trigger foods that you should avoid to improve the symptoms of neuropathy:

1. Gluten

Gluten should be the first food group that individuals with neuropathy avoid. Celiac disease, which affects the small intestine, interferes with the body's ability to absorb vital nutrients. This can deprive your nerves of essential nutrients like vitamin B12.

Though only about 1% of the population may have celiac disease, many people are also sensitive to or allergic to gluten. Gluten is found in common foods such as bread, pasta, cakes, and pastries. It's important to check labels and seek out gluten-free alternatives because gluten can even be hidden in unexpected foods, such as soy sauce. Traditional soy sauce often contains wheat, which means it’s not gluten-free, although some soy sauces are specifically labeled as gluten-free.

2. Trans Fats

Diets high in trans fats—also known as unhealthy fats—can contribute to inflammation and increase the risk of developing type 2 diabetes, which, in turn, can worsen peripheral neuropathy. Trans fats are commonly found in fried fast foods such as fried chicken, battered fish, doughnuts, French fries, and mozzarella sticks.

Instead of trans fats, focus on incorporating moderate amounts of healthy fats like monounsaturated fats, which are found in foods such as avocados, almonds, and flax seeds. These fats contain heart-healthy omega-3 fatty acids that may help reduce inflammation.

3. Alcohol

While moderate drinking may not be a significant concern, excessive alcohol consumption can worsen neuropathy symptoms and harm your overall health. Alcoholic neuropathy is a condition where nerve damage occurs due to prolonged excessive drinking. It can lead to symptoms such as spontaneous burning pain, increased sensitivity to pain, and even muscle weakness.

If alcohol consumption triggers symptoms like tingling, burning, or cramps, it's advisable to stop drinking to prevent further nerve damage and alleviate discomfort.

4. Refined Grains

Maintaining balanced blood sugar levels is one of the most effective ways to prevent diabetic peripheral neuropathy. Refined grains, which have a high glycemic index, can cause blood sugar levels to spike quickly. High-glycemic foods are quickly absorbed into the bloodstream, raising blood sugar levels, which can aggravate neuropathy.

Instead of refined pasta or rice, consider healthier alternatives like zucchini noodles or refrigerating your pasta and rice to lower their glycemic index. Additionally, using apple cider vinegar with meals can help lower the glycemic impact of foods, further supporting blood sugar control.

5. Salty Foods

Most people enjoy salty snacks like potato chips, but these foods can be detrimental to your health, particularly when it comes to peripheral neuropathy. High levels of sodium can restrict blood flow, which exacerbates numbness and other symptoms of neuropathy.

Processed snacks, cold cuts, and fast food often contain high amounts of sodium and should be avoided. Too much salt can cause your blood vessels to constrict, reducing blood flow to the nerves and increasing the chances of experiencing tingling, burning, or numbness. Opt for lean meats and vegetables instead of processed and salty options.

6. Sugar

Added sugars have long been associated with various adverse health effects, and their impact is particularly harmful when it comes to peripheral neuropathy. Consuming excessive sugar can spike your blood sugar levels and promote inflammation, both of which contribute to nerve damage.

For people with diabetes, eating too much sugar can accelerate the onset of diabetic neuropathy. To reduce the risk of developing neuropathy, it is essential to cut back on sweets and high-sugar foods. Even fruit, which contains natural sugars, should be consumed in moderation. While fruit is a healthier option, it's still important to be mindful of the overall sugar intake.

By making these dietary changes, you can improve your nerve health and manage the symptoms of peripheral neuropathy more effectively. Managing blood sugar levels, reducing inflammation, and avoiding foods that damage nerves are crucial steps in protecting your health and alleviating discomfort caused by this condition.