Foods That Cause Restless Leg Syndrome

Restless legs syndrome (RLS), sometimes called Willis-Ekbom Disease, is a neurological condition that often causes unpleasant or uncomfortable sensations and an irresistible urge to move the legs.

Symptoms usually occur around late afternoon or evening, and they are often most severe at night when sitting or lying in bed. For seniors, RLS can have a large impact on their regular sleeping habits and become rather painful.

Restless legs syndrome is usually caused by neurological or genetic factors, but research shows that diet and other lifestyle factors can have a major impact on the severity of RLS symptoms. In this post, we’ll explore the link between RLS and food, foods that may cause restless legs, and help you develop a diet for restless legs syndrome.

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Restless Legs Syndrome and Diet

Diet and other lifestyle factors like smoking may cause an increased risk of developing restless legs syndrome. According to the Restless Legs Syndrome Foundation, maintaining a well-balanced diet can greatly decrease your likelihood of developing RLS in the first place and can even help reduce the severity of symptoms of RLS in those who already have the condition.

Can Foods Cause Restless Leg Syndrome?

There aren’t any specific foods that cause restless legs, but the Restless Legs Syndrome Foundation lists the following foods as RLS triggers:

• Caffeinated beverages like coffee, tea, and soft drinks
• Chocolate
• Foods high in refined sugar

The use of alcohol and nicotine is also considered a trigger for RLS.

A 2023 study established a link between celiac disease and gluten intolerance to restless legs syndrome. Researchers suggest that removing gluten from your diet could help manage RLS symptoms.

What Foods Help With Restless Legs Syndrome?

More than avoiding bad foods, developing a proper restless legs syndrome diet boils down to making sure your body is getting the right foods. Foods for restless legs should be high in iron, folate, magnesium, and vitamin B12.

1. Foods for Restless Legs Syndrome – Iron

Research shows that a lack of iron (or the brain incorrectly using iron) is linked with the onset of RLS. People suffering from iron deficiency may be able to decrease restless legs syndrome symptoms by eating foods high in iron, including:

• beans
• dried fruit
• iron-fortified cereals
• liver
• poultry
• pork
• red meat
• seafood
• spinach and other dark leafy greens

Eating foods that are rich in vitamin C alongside foods that are high in iron has been shown to increase your body’s ability to absorb iron.

2. Foods for Restless Legs Syndrome – Folate

Restless legs syndrome can also be caused by a folate deficiency. To add more folate to your diet, eat these foods:

• asparagus
• avocado
• black-eyed peas
• brussels sprouts
• fortified cereals
• lentils and beans
• liver
• rice and quinoa
• spinach and other dark leafy greens
• whole wheat pasta

3. Foods for Restless Legs Syndrome – Magnesium

Magnesium deficiency is also associated with restless legs syndrome. If your diet needs more magnesium, try adding these RLS-friendly foods:

• almonds
• black beans
• brown rice
• cashews
• edamame
• peanuts
• peanut butter
• soy milk
• spinach
• whole wheat bread

4. Foods for Restless Legs Syndrome – Vitamin B12

Vitamin B12 deficiency has been linked to neurological disorders, including restless legs syndrome. To get more vitamin B12 in your diet, eat more:

• dairy
• eggs
• red meat
• salmon

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