Why Foot Pain Might Start in Your Gut

You’ve probably heard about how important gut health is, but did you know that research increasingly shows the bacteria in our gut can affect the whole body - including our feet? In this blog, we’ll explore how gut health is linked to inflammation, and why that matters for foot health.

What is Inflammation?

Inflammation is the body’s natural response to injury, infection, or stress. There are two main types:

• Acute inflammation - short-term and protective.

• Chronic inflammation - long-term and damaging.

Chronic inflammation has been linked to a wide range of health problems, including heart disease, diabetes, and autoimmune conditions. In terms of the feet, it can worsen issues such as plantar fasciitis, arthritis, gout, and tendon pain.

The Gut-Inflammation Connection

The gut microbiome is made up of trillions of bacteria, fungi, and other microorganisms that influence digestion, immunity, and inflammation. Around 70% of the immune system is located in the gut, which makes its health crucial for keeping inflammation under control.

When the balance of bacteria is disrupted, the gut lining can become more permeable - sometimes called “leaky gut”. This allows toxins and bacteria to enter the bloodstream, triggering the immune system and fuelling chronic inflammation.

On the other hand, beneficial bacteria produce short-chain fatty acids (such as butyrate), which actively reduce inflammation and strengthen the gut lining.

An imbalance of gut flora has been linked to inflammatory conditions such as rheumatoid arthritis, type 2 diabetes, obesity, and cardiovascular disease - all of which can directly or indirectly affect foot health.

How Gut Health Affects the Feet

Poor gut health, when left unchecked, can increase inflammation throughout the body, which in turn can worsen many common foot problems. For example:

• Arthritis - inflammation can accelerate joint pain and stiffness.

• Gout - flare-ups may be more frequent and severe.

• Plantar fasciitis & heel pain - inflamed tissues are slower to heal.

• Delayed healing - wounds, ulcers, and injuries may take longer to recover.

Because inflammation is a whole-body issue, imbalances in the gut often manifest far from the digestive system - including in the feet.

Signs Your Gut Health May Be Affecting You

You might suspect your gut is out of balance if you notice:

• Digestive issues such as bloating, IBS, constipation, or diarrhoea.

• Food sensitivities or flare-ups after certain meals.

• Unexplained joint or foot pain.

• Chronic fatigue or “brain fog”.

Of course, these symptoms can also be linked to other conditions, so it’s always important to check with a medical professional. Still, supporting your gut health is a safe and beneficial step no matter what.

Ways to Improve Gut Health (and Reduce Inflammation)

Improving gut health doesn’t need to be complicated. Here are some simple, effective steps:

• Eat more fibre-rich foods: Vegetables, legumes, fruits, and whole grains all nourish healthy gut bacteria.

• Add fermented foods: Natural probiotics are found in yoghurt, kefir, sauerkraut, kimchi, and miso.

• Support with prebiotics: Foods like bananas, onions, garlic, and asparagus act as fuel for beneficial bacteria.

• Cut down on ultra-processed foods: Refined sugars, fried foods, and white carbs can

  promote inflammation.

• Stay hydrated: Water helps digestion and supports the gut lining.

• Limit alcohol and frequent NSAID use (like ibuprofen and aspirin), which can damage the gut lining.

• Exercise regularly: Movement supports gut motility and reduces inflammation.

• Prioritise sleep: Poor sleep is linked to higher gut permeability and inflammation.

• Manage stress: Stress hormones can disrupt the microbiome, so relaxation techniques can help restore balance.

When to Seek Professional Help

It may be worth speaking to a professional if you:

• Have persistent digestive issues.

• Want tailored advice on diet, supplements, or probiotics.

• Suffer with ongoing foot pain or inflammation that doesn’t improve despite lifestyle changes.

If that’s the case, your GP, a dietitian, or a foot health professional can help. At our clinic, we’re always happy to answer questions about foot problems and discuss ways to support your recovery.

Conclusion

To put it simply: a healthy gut supports reduced inflammation, which benefits the whole body - including your feet. If you’re struggling with chronic foot pain, it can be worth looking beyond the immediate symptoms and considering whether gut health may be part of the bigger picture.

Feel free to get in touch with us if you’d like more advice, or to book an appointment with one of our experts.