Diet can significantly impact neuropathy because the nerves in the body require specific nutrients and vitamins to function correctly. A diet that lacks essential nutrients can lead to nerve damage and exacerbate existing neuropathy symptoms. Later in the article, you’ll find a list of foods and meals that are good for neuropathy.
Here are some specific ways that diet can affect neuropathy:
- Nutrient Deficiencies: A diet lacking essential nutrients, such as vitamins B12, B6, and E, can cause nerve damage and contribute to the development of neuropathy. Vitamin B12 is vital for nerves as it is essential for forming myelin, the protective sheath around nerve fibers.
- Inflammation: Inflammatory foods, such as refined carbohydrates, processed meats, and sugary beverages, can increase inflammation and exacerbate neuropathy symptoms. Chronic inflammation can also damage nerves and contribute to the development of neuropathy.
- Blood Sugar Levels: High blood sugar levels may cause nerve damage and contribute to the development of diabetic neuropathy. Eating a diet low in sugar and fiber can help regulate blood sugar levels while reducing the risk of developing neuropathy.
- Alcohol Consumption: Excessive alcohol consumption can damage nerves and contribute to the development of alcoholic neuropathy. Reducing alcohol consumption or avoiding it altogether can help prevent nerve damage and alleviate neuropathy symptoms.
- Fatty Acids: Fatty acids, such as omega-3 and omega-6, are essential for nerve health and can help reduce inflammation. Eating foods high in these fatty acids, such as fish, nuts, and seeds, can help improve nerve health and alleviate neuropathy symptoms.
What foods are good for neuropathy?
Neuropathy is a common health condition affecting the peripheral nervous system and causes a range of symptoms, such as tingling, numbness, and pain in the hands and feet. While there is no cure for neuropathy, a healthy diet can help manage symptoms and improve overall health. In this article, we’ll explore the best foods for neuropathy based on high-quality source material from NIH.gov.
Vitamin B-rich Foods
Vitamin B is crucial in maintaining nerve health, and a deficiency in this nutrient can worsen neuropathy symptoms. To ensure adequate vitamin B intake, include foods such as:
- Fish (salmon, tuna, trout)
- Dairy products (milk, cheese, yogurt)
- Meat (beef, chicken, turkey)
- Eggs
- Whole grains (brown rice, quinoa, whole wheat bread)
- Fortified breakfast cereals
- Nutritional yeast
- Organ meats (liver, kidney)
- Dark leafy greens (such as Swiss chard)
Antioxidant-rich Foods
Neuropathy can also be caused by oxidative stress, which damages nerve cells. Antioxidants help protect against oxidative stress, and including the following foods in your diet can be helpful:
- Fruits (berries, citrus fruits, grapes)
- Vegetables (spinach, kale, broccoli, sweet potatoes)
- Nuts and seeds (almonds, walnuts, flaxseed)
- Dark chocolate
- Green tea
- Red wine (in moderation)
- Tomatoes
Anti-inflammatory Foods
Consuming anti-inflammatory foods in your diet may help reduce inflammation in your body. Foods that have anti-inflammatory properties include:
- Fatty fish (salmon, sardines)
- Olive oil
- Nuts (almonds, walnuts, pecans)
- Whole grains (brown rice, quinoa, whole wheat bread)
- Fruits (berries, cherries)
- Turmeric
- Ginger
- Garlic
- Onions
Magnesium-rich Foods
Magnesium is vital for nerve health; a deficiency in this mineral can worsen neuropathy symptoms. Foods that are high in magnesium include:
- Leafy green vegetables (spinach, kale, collard greens)
- Nuts and seeds (almonds, cashews, pumpkin seeds)
- Whole grains (brown rice, quinoa, whole wheat bread)
- Legumes (beans, lentils)
- Fish (salmon, mackerel)
- Avocado
- Bananas
- Dark chocolate
- Tofu
Low Glycemic Index Foods
Neuropathy is often associated with diabetes, and blood sugar levels are essential for managing neuropathy symptoms. Foods with a low glycemic index (GI) are digested slowly, which helps regulate blood sugar levels. Some examples of low-GI foods include:
- Non-starchy vegetables (broccoli, spinach, tomatoes)
- Whole grains (brown rice, quinoa, whole wheat bread)
- Nuts (almonds, walnuts, pistachios)
- Legumes (beans, lentils)
- Berries (raspberries, blackberries, blueberries)
- Citrus fruits (grapefruit, oranges)
- Oatmeal
- Sweet potatoes
Example meal options:

Breakfast:
- Oatmeal made with low-fat milk, topped with sliced bananas and a sprinkle of chopped nuts (such as almonds or walnuts)
- Whole-grain toast with avocado and a poached egg
- Greek or low-fat yogurt with berries and a drizzle of honey
- Scrambled eggs with spinach and mushrooms, whole-grain toast, and a side of fresh fruit
- Smoothie made with low-fat yogurt, frozen mixed berries, and a handful of spinach served with a hard-boiled egg
- Steel-cut oatmeal cooked with low-fat milk, topped with sliced peaches and chopped pecans
- Greek yogurt parfait with fresh berries, granola, and a drizzle of honey
- Breakfast burrito made with scrambled eggs, black beans, salsa, and avocado, wrapped in a whole-grain tortilla
- Whole-grain waffles topped with sliced bananas and a dollop of almond butter
- Cottage cheese with sliced kiwi, whole-grain toast, and a sprinkle of cinnamon
- Breakfast sandwich made with a whole-grain English muffin, a poached egg, turkey bacon, and sliced tomato
- Chia seed pudding made with low-fat milk, topped with fresh berries and chopped nuts
- Whole-grain pancakes with a side of turkey sausage and fresh fruit.
- Egg white omelet with smoked salmon and a side of mixed berries
- Breakfast quinoa bowl with diced apple, cinnamon, and chopped nuts
- Avocado toast topped with a poached egg and a side of sliced tomatoes
- High-protein smoothie made with low-fat milk, Greek yogurt, and mixed berries
- Spinach and feta omelet with a side of whole-grain toast
- Huevos rancheros with black beans, salsa, and a small side salad
- Low-fat yogurt parfait with mixed berries and a sprinkle of granola
Lunch
- Spinach salad with grilled chicken, cherry tomatoes, sliced almonds, and a balsamic vinaigrette
- Tuna salad made with canned tuna, avocado, and chopped veggies (such as celery and onion), served on whole-grain bread
- Tuna and white bean salad with mixed greens, cherry tomatoes, and a lemon-olive oil dressing
- Lentil soup with a side of whole-grain crackers and sliced veggies (such as carrots and cucumbers)
- Grilled chicken breast with a side of roasted sweet potatoes and steamed green beans
- Lentil or vegetable soup with a side of whole-grain crackers and a small salad
- Grilled salmon with quinoa and roasted Brussels sprouts
- A veggie wrap made with hummus, shredded carrots, cucumber, and mixed greens, served with a side of fresh fruit
- Turkey and avocado sandwich on whole-grain bread served with a small cup of vegetable soup
- Chickpea and roasted vegetable salad with a lemon-tahini dressing
- Baked sweet potato topped with salsa, black beans, and a dollop of Greek yogurt
- Greek-style turkey burger on a whole-grain bun served with a side of sweet potato fries
- Broiled shrimp with a side of mixed veggies and quinoa.
- Chicken and vegetable skewers with a side of quinoa and mixed greens
- Black bean and corn salad with diced avocado and a side of whole-grain tortilla chips
- Broiled salmon with roasted vegetables and a side of mixed grains (such as quinoa or brown rice)
- Turkey and vegetable stir-fry with a ginger-soy sauce served over brown rice
- Veggie burger on a whole-grain bun with a side of sweet potato fries
- Caprese salad with fresh mozzarella, sliced tomatoes, and a drizzle of balsamic vinegar
Dinner
- Baked salmon with a side of roasted sweet potatoes and steamed broccoli
- Quinoa bowl with black beans, roasted veggies (such as bell peppers and zucchini), and a sprinkle of feta cheese
- Chicken stir-fry with lots of colorful veggies (such as bell peppers, carrots, and snow peas) and a ginger-turmeric sauce, served over brown rice
- Whole-grain spaghetti with homemade marinara sauce served with a side salad and garlic bread
- Grilled steak with a side of roasted root vegetables and brown rice
- Black bean and vegetable stir-fry with a ginger-soy sauce served over brown rice
- Baked chicken with a side of sautéed spinach and sweet potatoes
- Veggie and tofu curry with a side of brown rice
- Grilled fish with a side of roasted asparagus and quinoa
- Turkey and vegetable chili with a side of cornbread and a small salad
- Stuffed peppers made with brown rice, ground turkey, and mixed veggies
- Chicken and vegetable kebabs with a side of quinoa and mixed greens
- Cauliflower crust pizza with mixed veggies and a side salad.
- Grilled chicken with a side of roasted Brussels sprouts and sweet potatoes
- Veggie lasagna with a side salad and a whole-grain breadstick
- Grilled shrimp and vegetable kabobs with a side of brown rice
- Turkey meatballs with tomato sauce served over whole-grain spaghetti
- Stuffed acorn squash with ground turkey, veggies, and quinoa
- Baked cod with steamed vegetables and a mixed-grain pilaf or rice
- Beef and vegetable stir-fry with a side of quinoa.
Desserts:
- Mixed berry and Greek yogurt parfait
- Dark chocolate-covered almonds or walnuts
- Baked apple with cinnamon and a sprinkle of chopped nuts
- Fruit salad made with a variety of seasonal fruits
- Frozen banana “ice cream” blended with peanut butter and a drizzle of honey
- Chia seed pudding with berries and a sprinkle of dark chocolate chips
- Greek yogurt with a drizzle of honey and fresh fruit
- Peanut butter and banana slices on a whole-grain English muffin
- Baked pears with a sprinkle of cinnamon and chopped nuts
- Fresh fruit sorbet made with fruit and a small amount of honey or agave syrup.
- Homemade trail mix with a mix of nuts, dried fruits, and dark chocolate chips
- Baked oatmeal with fresh berries and a drizzle of honey
- Mixed berry and banana smoothie bowl topped with chopped nuts and shredded coconut
- Chocolate chia pudding made with low-fat milk and topped with fresh berries
- Low-fat yogurt with fresh fruit and a sprinkle of granola
- Grilled pineapple slices with a sprinkle of cinnamon and a dollop of Greek yogurt
- Fruit and nut energy balls made with dates, nuts, and dried fruit
- Low-fat cottage cheese with peaches and a drizzle of honey
- Peanut butter and banana “nice cream” made with frozen bananas and peanut butter
- Baked pear and apple crisp made with a topping of oats, nuts, and cinnamon.
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References:
- Academy of Nutrition and Dietetics. (2019). Nutrition for Neuropathy. Retrieved from https://www.eatright.org/health/diseases-and-conditions/neuropathy/nutrition-for-neuropathy
- National Institute of Neurological Disorders and Stroke. (2022). Peripheral Neuropathy Fact Sheet. Retrieved from https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Peripheral-Neuropathy-Fact-Sheet
- American Heart Association. (2021). Healthy Eating. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating
- National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2021). Eating for Healthy Bones. Retrieved from https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/eating-healthy-bones
- Neuropathy Commons. (2022). Food and Supplements for Neuropathy. Retrieved from https://www.neuropathycommons.org/resources/nutrition/
- American Diabetes Association. (2021). Diabetic Neuropathy. Retrieved from https://www.diabetes.org/diabetes/complications/neuropathy
- Cleveland Clinic. (2021). Neuropathy. Retrieved from https://my.clevelandclinic.org/health/diseases/14661-neuropathy
- National Center for Complementary and Integrative Health. (2021). Neuropathy. Retrieved from https://www.nccih.nih.gov/health/neuropathy