Madeleine Hull
Fibromyalgia is a complex, chronic pain disorder characterised by symptoms such as fatigue, sleep deprivation, mental fog, mood swings, and headaches. While there is currently no cure, certain medications and lifestyle changes can help alleviate symptoms. Some studies suggest that an anti-inflammatory diet can help people with chronic pain. An anti-inflammatory diet is not a specific eating plan, but its guidelines recommend eating eight to nine servings of fruits and vegetables per day, choosing whole grains, healthful oils like olive oil, and incorporating herbs and spices. Other studies suggest that a gluten-free diet, addressing vitamin D deficiencies, and supplementation with magnesium and Coenzyme Q10 can also help manage fibromyalgia symptoms.
Does an anti-inflammatory diet help fibromyalgia pain?
| Characteristics | Values |
|---|---|
| Definition | An anti-inflammatory diet is not a specific eating plan, but its guidelines can help people make suitable choices. |
| Food items | Fresh fruits and vegetables, plant-based proteins (beans and nuts), fish, poultry, fiber, virgin olive oil, gluten-free foods, dairy alternatives, whole grains, herbs and spices. |
| Food items to avoid | Red meat, fats, refined sugars, processed foods, gluten, dairy products, additives called excitotoxins (found in monosodium glutamate and the artificial sweetener aspartame). |
| Benefits | A study of more than 600 people found that those who tried a vegan diet had lower levels of an inflammation marker (C-reactive protein) after only 3 weeks. Three months of a rigorous anti-inflammatory diet in fibromyalgia patients reduced pain and fatigue by 30%. |
| Other benefits | A calorie-restrictive diet may help with substantial pain and symptom improvements. |
| Other approaches | Medication, exercise, complementary therapies, CBT, sleep hygiene, acupuncture, thermal and light therapies, and cognitive behavioral therapy. |
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What You'll Learn
Gluten-free diets
While fibromyalgia is a complex, widespread pain disorder, it is not considered an inflammatory disease by health professionals. However, some experts believe that it may involve inflammation of the nerves.
A gluten-free diet is often recommended for people with gluten sensitivity or coeliac disease, but it is also being explored as a potential treatment for fibromyalgia. Gluten is a protein found in wheat, barley, rye, spelt, kamut, and triticale, among other grains.
Some studies have shown that a gluten-free diet can improve fibromyalgia symptoms, even in patients who do not have coeliac disease. For example, a study involving 20 people with fibromyalgia who avoided gluten for between 5 and 31 months found that 15 of them stopped having widespread, chronic pain, and three were able to stop using opioids. Another study of 246 patients with fibromyalgia on a strict gluten-free diet observed clinical improvement in 90 of them.
Additionally, a gluten-free diet can reduce intestinal irritation and alleviate gastrointestinal issues, which are common in people with fibromyalgia. It can also help people eat healthier by cutting out processed foods and encouraging them to be more mindful of what they eat.
However, it is important to note that not all studies have shown positive results with a gluten-free diet for fibromyalgia. Some research has recommended it only for patients with irritable bowel syndrome (IBS), fibromyalgia, and lymphocytic enteritis. Furthermore, cutting out gluten can lead to a low intake of whole grains, fibre, and other nutrients, so it should not be undertaken without consulting a doctor.
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Mediterranean diets
While fibromyalgia is not considered an inflammatory disease, some experts believe that it may involve inflammation of the nerves. As such, some people with fibromyalgia may benefit from adopting an anti-inflammatory diet.
The Mediterranean diet is often recommended for people with fibromyalgia as it is rich in anti-inflammatory foods and antioxidants, which counter inflammation. This diet includes a variety of colourful fruits and vegetables, such as berries and broccoli, as well as whole grains, legumes, lean proteins, nuts, seeds, and low-fat or no-fat dairy foods. Cold-water fish, in particular, is a good source of omega-3 fatty acids. The Mediterranean diet also recommends olive oil, herbs, and spices, which have anti-inflammatory properties.
The Mediterranean diet is similar to a vegan or vegetarian diet, which have been shown to lower inflammation markers. A plant-based diet may help to reduce fibromyalgia symptoms, as it can help to control serum glucose, saturated fat, and cholesterol levels. However, it is important to ensure that a vegan or vegetarian diet is well-rounded and covers all nutritional needs, including vitamin B12.
In addition to the Mediterranean diet, other anti-inflammatory diets include the DASH diet (Dietary Approaches to Stop Hypertension), calorie-restrictive diets, and gluten-free diets. The DASH diet is rich in fruits and vegetables, whole grains, lean proteins, and low-fat or no-fat dairy. Calorie-restrictive diets have been shown to improve pain and symptoms in fibromyalgia patients within three weeks, even before significant weight loss occurs. Gluten-free diets have been shown to reduce intestinal irritation and improve chronic pain in people with fibromyalgia, even in those without celiac disease.
It is important to note that dietary choices are personal, and individual food sensitivities may vary. Consulting with a doctor or dietitian is recommended before making any significant dietary changes.
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Calorie-restrictive diets
Calorie-dense diets, especially those high in processed meats, saturated fat, refined sugars, salt, and white flour, are associated with metaflammation, a type of low-grade chronic inflammation that can pave the way for serious chronic diseases. Western diets, which tend to be calorie-dense, are associated with increased blood markers of inflammation. In contrast, anti-inflammatory diets are rich in whole, nutrient-dense foods that contain antioxidants, such as fruits and vegetables, which form the basis of a healthy diet.
The Mediterranean diet, which is rich in omega-3s, vitamin C, polyphenols, and fiber, is often recommended for people with fibromyalgia as it is full of antioxidants that counter inflammation. This diet includes colorful, plant-based foods, whole grains, olive oil, coffee, tea, and dark chocolate. The DASH diet is also recommended as it helps control blood sugar and has overall health benefits.
Overall, a calorie-restrictive diet can help reduce fibromyalgia symptoms by promoting a healthy weight and reducing inflammation. However, it is important to note that dietary changes are not part of the standard treatment for fibromyalgia, and a multidisciplinary approach, including pharmacological and non-pharmacological modalities, is often required for managing the condition.
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Plant-based diets
While health professionals do not consider fibromyalgia an inflammatory disease, some believe that it may involve inflammation of the nerves. A study has shown that fibromyalgia patients with higher dietary inflammation ratings also have greater pain levels. Adopting an anti-inflammatory diet can help people with chronic pain.
A plant-based anti-inflammatory diet focuses on incorporating plenty of fruits and vegetables into your meals. These nutrient-rich foods are lower in calories and packed with vitamins, minerals, and phytonutrients that can benefit your health and help combat inflammation.
Some healthy plant-based proteins are tofu, beans, lentils, seitan, and tempeh. In addition to these, a plant-based anti-inflammatory diet includes colourful fruits and vegetables, healthy fats such as avocado, nuts, and olive oil, and plenty of whole grains.
Some herbs and spices known for their anti-inflammatory benefits include turmeric, which may help people with inflammatory diseases such as rheumatoid arthritis.
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Dairy alternatives
Dairy foods can be a source of controversy when it comes to inflammation. While some research suggests that dairy foods may positively affect inflammation, there is insufficient evidence to confirm that they consistently reduce it. Dairy can promote inflammation in those with lactose intolerance, cow's milk protein allergies, or digestive issues after consuming dairy.
Lactose is a sugar found in dairy products such as milk and cheese. When the body lacks the enzyme lactase to break down lactose, bad bacteria can feed on the undigested lactose, leading to increased symptoms such as diarrhoea. Therefore, lactose avoidance is a key component of the IBD-AID diet.
However, dairy products can also provide essential nutrients that may help fend off inflammation, such as vitamin D, calcium, antioxidants, and probiotics. Fermented dairy or dairy with added probiotics can be beneficial for overall health and may help reduce inflammation. Examples include yogurt, buttermilk, kefir, cottage cheese, and aged cheese.
For those who want to reduce their dairy intake or follow a dairy-free diet, there are several dairy alternatives available. These plant-based milk alternatives are often enriched and fortified with calcium and vitamin D, making them excellent substitutes. When choosing milk alternatives, it is recommended to select the "Unsweetened" variety without added sugar. Additionally, be sure to check the ingredients list and avoid products containing emulsifiers. Some non-milk dairy foods that naturally do not contain lactose can also be consumed.
In conclusion, while dairy may have potential anti-inflammatory properties for some individuals, it is essential to consider any allergies or intolerances that may worsen inflammation. For those looking to reduce or eliminate dairy from their diet, various alternatives are available that can provide similar nutritional benefits.
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Frequently asked questions
Fibromyalgia is a complex, widespread pain disorder often associated with other chronic conditions such as fatigue, sleep deprivation, mental fog, mood swings, and headaches.
There is evidence to suggest that an anti-inflammatory diet can help people with chronic pain. An anti-inflammatory diet is not a specific eating plan, but its guidelines can help people make suitable choices. A Mediterranean-style diet, for example, is often recommended for people with fibromyalgia because it is full of antioxidants and resembles what people living in the Mediterranean eat.
A Western diet containing red meat, fats, and refined sugars does a poor job of controlling blood glucose, cholesterol, and inflammation. Processed foods should also be avoided because they contain sugar, fats, and food additives. Gluten and dairy products can irritate the gastrointestinal tract lining and are sometimes eliminated.
