Top 4 Foods That May Cause Restless Leg Syndrome

Did you know that 15%-20% of adults in the USA suffer from restless leg syndrome (RLS)? RLS causes an irresistible urge to move one's legs to relieve unpleasant or uncomfortable sensations. It's most severe at night, often exacerbated by insomnia or poor sleep. But is lack of sleep the only reason? Not really! RLS could be brought on by medications, lifestyle factors, and even some aspects of your diet. Let's learn more about foods that can cause RLS and others that may help manage the condition.

Diet And Restless Leg Syndrome: What's The Connection?

Your diet is a modifiable risk factor in the development of RLS.

A balanced diet with nutrient-laden fruits, vegetables, nuts, and seeds can promote good health and ease the symptoms of RLS.

On the other hand, regular intake of caffeine, alcohol, and sugary foods could trigger RLS or worsen existing symptoms.

The deficiency of specific nutrients like iron could also lead to RLS.

Foods That Cause Restless Leg Syndrome

Different foods can trigger RLS symptoms in people.

Here are the Top 4 foods that may cause Restless Leg Syndrome!

1. Foods Containing Refined Sugar

Sugary foods are likely one of the most notorious diet elements behind RLS.

While no clinical evidence points to sugar consumption as a direct cause of RLS, here are some indirect ways sugar may contribute to RLS:

High sugar consumption is associated with weight gain and obesity. Overweight and obese individuals are at a higher risk for RLS.
People with type 2 diabetes are more prone to neuropathies (nerve damage) and RLS.

Conversely, studies show that eating a diet low in sugars causes fewer symptoms of RLS.

It's always best to avoid sugary foods like sodas, cookies, and other processed desserts.

2. Caffeine-rich Foods And Beverages

Caffeine, a nervous system stimulant, is one of the major etiological factors of RLS.

It activates parts of the nervous system, increasing the contractility of voluntary muscles (found in the legs).

It may also cause insomnia (sleeping difficulty), which can further exacerbate RLS.

Tea and coffee are famously caffeine-rich beverages.

Some chocolate bars and snack bars may contain caffeine, too.

3. Alcoholic Beverages

Alcohol consumption is known to cause sleep disturbances, which in the long run can cause RLS.

Studies have shown that people develop RLS during detoxification from alcohol.

4. Gluten-containing Foods

Celiac disease may be associated with RLS due to its association with iron deficiency.

An immune reaction to gluten, found in grains like wheat, causes this chronic health condition.

For this reason, people with RLS are often screened for Celiac disease.

Researchers recommend cutting down on gluten to help manage RLS symptoms.

Recommended Foods For Restless Leg Syndrome

While a few foods are known to cause or aggravate restless leg syndrome, some foods are recommended to alleviate symptoms.

Let's examine the list of foods that you can include in your diet to reduce symptoms.

Iron-rich foods

Lack of iron or its incorrect usage may result in the onset of RLS.

Several conditions that can cause iron deficiency include kidney failure, peripheral neuropathy, diabetes, Parkinson's, and rheumatoid arthritis.

Iron-rich foods to add to your diet include:

Liver
Red meat
Dark leafy greens, especially spinach
Poultry
Dried fruit
Seafood
Beans

Folate and magnesium-rich foods

Folate and magnesium deficiencies may also contribute to RLS.

Both nutrients are required for muscle contraction and nerve impulse conduction.

Folate and magnesium-containing foods to include are:

Folate-rich foods	Magnesium-rich foods
Spinach and dark leafy greens	Nuts like almonds, cashews, peanuts
Fortified cereals	Spinach
Black-eyed peas	Black-eyed peas
Lentils and beans	Soy milk
Asparagus	Brown rice
Brussels sprouts

Foods To Avoid With Restless Leg Syndrome

To prevent painful RLS flare-ups, avoid food triggers like caffeine, alcohol, sugary foods, milk, and gluten-containing foods.

All these foods have some links to RLS or RLS flare-ups.

If you have RLS, it's best to consult with a doctor before including or eliminating foods from your diet entirely.

What Vitamin Is Lacking In Restless Leg Syndrome?

Researchers worldwide suspect a deficiency of vitamins A, C, D, E, and folate to be a causative factor for restless leg syndrome.

However, no conclusive evidence proves that vitamins (in excess or deficiency) cause RLS.

Magnesium And Restless Leg Syndrome

If you are experiencing symptoms of RLS, your magnesium levels will likely be the first thing checked.

This is because RLS is a nervous system disorder, and magnesium deficiency can cause problems with nerve impulse conduction, muscle contractions, and cramps, resulting in RLS.

Research says that magnesium supplementation may relieve RLS symptoms as the mineral makes it easy for muscles to relax.

This may be due to magnesium’s calcium-blocking abilities, which help regulate nerves and muscles.

Other Treatments For Restless Leg Syndrome

In addition to appropriate nutritional supplementation, other treatments for RLS include:

Warm water baths to relax the muscles
Moderate exercise for about 30 minutes daily
Limit and eventually cut out caffeine, alcohol, and nicotine
Relaxation techniques like meditation and yoga
A healthy sleep routine with a fixed sleep and wake-up cycle

A doctor can best evaluate the underlying cause of your case of RLS and recommend the best course of action to eliminate it and ease your symptoms.

FAQs About Restless Leg Syndrome

Are The Dietary Needs The Same If A Pregnant Female Is Affected By RLS?

1 in every 5 pregnant women experiences RLS, especially in their third trimester.

This may be due to dopamine dysregulation, hormonal imbalance, and other nutritional deficiencies.

Consult your doctor if you are experiencing RLS-like symptoms while.

Is Milk Bad For RLS?

In people who are allergic to milk or are lactose intolerant, consuming milk may trigger RLS symptoms.

Consuming a substance that the body can’t tolerate leads to inflammation and histamine production, which could further aggravate RLS.

What Is The Leading Cause Of RLS?

The exact cause of RLS is unknown.

Currently, researchers suspect it developed due to the way the brain cells use dopamine.

Does Salt Aggravate Symptoms Of RLS?

Excessive consumption of salt causes fluid retention in the body, which causes discomfort and affects sleep.

Poor sleep quality, in turn, may exacerbate RLS symptoms.

Can Bananas Help RLS symptoms?

Restoring potassium levels through diet or supplementation may improve RLS symptoms.

However, the exact mechanism of how potassium alleviates symptoms of RLS is unknown.

Bananas are naturally rich in potassium and may help combat RLS symptoms.

Summary: Restless Leg Syndrome

Restless leg syndrome (RLS) is when an individual has an irresistible urge to move their legs to relieve unpleasant or uncomfortable sensations.
Besides poor sleep, medications, and lifestyle factors like smoking and alcohol consumption, your diet may trigger RLS!
Foods that may cause RLS include sugar, alcohol, caffeine, and gluten-containing foods (in some people).
Foods recommended for the management of RLS include those rich in iron, folate, and magnesium

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