Foods That Might Trigger Restless Legs Symptoms When you live with Restless Legs Syndrome (RLS), small changes can sometimes make a big difference. One area many people overlook? Your diet. Certain foods and drinks might trigger or worsen RLS symptoms, especially in the evening when you’re trying to relax and get ready for sleep.
Here are some common foods to watch out for — and tips to help you feel more comfortable.
☕️ Caffeine
Coffee, tea, energy drinks, and even chocolate can stimulate your nervous system. Caffeine may make RLS sensations feel stronger, especially at night.
Tip: Try switching to decaffeinated options after midday.
• Decaf Coffee on Amazon UK | Decaf Coffee on Amazon US
🍬 Sugar and Refined Carbs
High-sugar foods and processed carbs (like pastries, sweets, and white bread) can cause blood sugar spikes and may trigger inflammation, making RLS symptoms worse.
Tip: Choose whole foods like fruits, nuts, and whole grains when you can.
🍻 Alcohol
While a drink might feel relaxing at first, alcohol can disrupt your sleep cycle and lead to more nighttime awakenings — a rough combination with RLS.
Tip: Try alcohol-free alternatives for a calmer evening routine.
🌍 Artificial Additives
Preservatives, artificial colorings, and flavorings found in many processed foods could irritate the nervous system for sensitive individuals.
Tip: Stick to simple, minimally processed foods whenever possible.
🧂 High-Sodium Foods
Processed meats, canned soups, and salty snacks can cause dehydration or fluid imbalance, which may worsen RLS symptoms.
Tip: Watch for "hidden" sodium on food labels and drink plenty of water.
🧏♀️ Certain Dairy Products
Heavy or rich dairy products like ice cream and cheese might aggravate symptoms in some people, possibly due to digestion demands at night.
Tip: If you notice a connection, try switching to lighter dairy options earlier in the day.
⚡ Foods Low in Minerals
Low levels of iron, magnesium, and other minerals are linked to RLS. Diets lacking in these nutrients might not support healthy nerve and muscle function.
Tip: Focus on iron-rich and magnesium-rich foods, or speak with your doctor about supplementation.
• Magnesium Supplements on Amazon UK | Magnesium Supplements on Amazon US
📅 Track Your Personal Triggers
Everyone is different. Keeping a simple food and symptom journal for 2–3 weeks can help you spot patterns. You might find that just a few small changes can noticeably ease your symptoms.
🧐 Final Thoughts
Managing RLS isn’t about perfection — it’s about finding small habits that help you feel calmer and more at ease.
Food is just one piece of the puzzle, but it’s a piece you can start adjusting today. Gentle changes over time often make the biggest difference.
Pair mindful eating with a relaxing evening routine, calming teas, and RLS-friendly sleep tools for the best results.
💙 Support This Project
If you found this post helpful, you can support Living With RLS here:
☕️ Buy Me a Coffee | 💚 Patreon
Every little bit helps us keep creating resources for people living with RLS.
