Leena Watts
Fibromyalgia is a condition that causes pain, fatigue, and tender points around the body. While there is no specific diet that can cure fibromyalgia, certain foods are believed to trigger symptoms, and dietary changes can help manage them. For example, a 2017 study found that a low-FODMAP diet improved the symptoms and quality of life of people with fibromyalgia. Other studies have found that a gluten-free diet can reduce intestinal irritation and improve pain or quality-of-life indicators. Additionally, a well-rounded, plant-based diet rich in greens and other vegetables, beans, nuts, seeds, whole grains, and fruit can help manage fibromyalgia symptoms.
| Characteristics | Values |
|---|---|
| Dietary changes that may help | A well-rounded, plant-based diet rich in greens and other vegetables, beans, nuts, seeds, whole grains, and fruit. |
| A vitamin B12 supplement if vegan. | |
| Vitamin D supplements (as people with fibromyalgia are often deficient). | |
| A gluten-free diet, especially if you have celiac disease or gluten intolerance. | |
| An anti-inflammatory diet. | |
| The traditional Mediterranean diet. | |
| A low-FODMAP diet, especially if you also have IBS. | |
| A diet rich in antioxidants, such as vitamin C, vitamin E, beta-carotene, and resveratrol. | |
| A diet rich in omega-3 fatty acids, including fatty fish, walnuts, and flaxseed. | |
| A diet with more whole foods and fewer food additives like MSG and artificial sweeteners. | |
| Magnesium citrate supplementation. | |
| A diet with fewer excitotoxins (chemicals that excite neurons in the brain and can be toxic in high concentrations). | |
| A diet with fewer refined carbs, saturated and trans fats, and sugar. | |
| A diet with more phytochemicals, found in herbs and spices like turmeric, red pepper, cloves, ginger, cumin, anise, fennel, basil, rosemary, and garlic. | |
| A diet with more vitamin D and magnesium. |
Explore related products
$7.83 $17.99
What You'll Learn
Vitamin deficiencies
While the exact cause of fibromyalgia is unknown, vitamin deficiencies may play a role in the development of the condition. Studies have suggested that people with fibromyalgia are more likely to have vitamin and mineral deficiencies, particularly in vitamin D and B12.
Vitamin D Deficiency
People with fibromyalgia have been found to have lower levels of vitamin D compared to those without the condition. At least one small study suggests that taking vitamin D supplements may help improve symptoms of fibromyalgia, including mood, sleep, and overall well-being. However, additional studies are needed to fully understand how and if vitamin D effectively prevents or helps with fibromyalgia.
Vitamin B12 Deficiency
Vitamin B12 (cyanocobalamin) deficiency has been associated with body aches and symptoms of fatigue and memory loss, which are also common in people with fibromyalgia. Lower levels of B12 have been reported in patients with fibromyalgia, and supplementation may help reduce these symptoms. However, the evidence of the association between vitamin B12 deficiency and fibromyalgia remains unclear, and more research is needed.
Other Vitamin Deficiencies
In addition to vitamins D and B12, people with fibromyalgia may also have deficiencies in other vitamins and minerals, such as selenium, vitamin E, and beta-carotene. These nutrients have antioxidant properties and can help protect the body from oxidative stress, which is implicated in the development of fibromyalgia. Eating a plant-based diet rich in fruits and vegetables can help increase the intake of these nutrients and provide potential relief from fibromyalgia symptoms.
Protein-Rich Snacks for Kids: Eczema Diet-Friendly Options
You may want to see also
Explore related products
Gluten-free diets
While there is no specific diet proven to cure fibromyalgia, some studies have shown that certain diets can reduce pain and symptoms related to the condition. One such diet is a gluten-free diet.
Gluten is a protein found in wheat, barley, rye, spelt, kamut, and triticale, among other grains. For those with fibromyalgia who are allergic or intolerant to gluten, removing it from the diet can help alleviate inflammation and gastrointestinal issues. A gluten-free diet can also help reduce the amount of unhealthy processed food in one's diet and encourage more mindful eating.
Some studies have shown that a gluten-free diet can improve symptoms in patients with both fibromyalgia and irritable bowel syndrome (IBS). In one study, patients with fibromyalgia who followed a gluten-free diet for 6 months reported a significant reduction in both the widespread pain index and the symptom severity scale. Another study found that patients with fibromyalgia who tested negative for celiac disease experienced significant improvements in pain and quality of life indicators when following a gluten-free diet.
However, the evidence on the effectiveness of gluten-free diets for fibromyalgia is mixed. One study found that a gluten-free diet only improved symptoms in patients with IBS, fibromyalgia, and lymphocytic enteritis. Additionally, there have been limitations to some of the studies conducted so far, including small sample sizes and a lack of standardized parameters for determining patient adherence to the diet. More research is needed to evaluate the modifications observed in the symptom severity scale and widespread pain index in patients with fibromyalgia following a gluten-free diet.
If you are considering a gluten-free diet or any other dietary changes to help manage your fibromyalgia symptoms, it is important to consult with your doctor or a dietitian. They can provide personalized advice and guidance based on your specific needs and circumstances.
Diet Drinks: Splenda Sweetened Options
You may want to see also
Explore related products
Anti-inflammatory diets
While fibromyalgia is not considered an inflammatory disease, some experts believe that it may involve inflammation of the nerves. Some studies have shown that people with fibromyalgia who followed an anti-inflammatory diet experienced a reduction in pain and other symptoms.
An anti-inflammatory diet is not a specific eating plan, but its guidelines can help people make suitable food choices. It involves eliminating foods that activate your immune system and trigger an inflammatory reaction. All foods have an inflammation rating, and the higher it is, the greater the immune activation. A Mediterranean-style diet is often recommended for people with fibromyalgia because it is full of anti-inflammatory foods and antioxidants, which counter inflammation. This diet includes fruits, vegetables, fish, legumes, nuts, seeds, avocado, yogurt, bananas, fatty fish, dark chocolate, whole grains, and healthy oils. Red wine is also considered part of the Mediterranean diet, as it is rich in antioxidants, reduces stress hormones, and may help reduce fibromyalgia symptoms.
Some general recommendations for an anti-inflammatory diet include focusing on colourful fruits and vegetables, as these are high in antioxidants. It is also important to limit food additives and ingredients, as these may worsen symptoms. Monosodium glutamate (MSG), aspartame, and artificial sweeteners are examples of excitotoxins, which are substances that stimulate the tongue's taste receptors and can cause oxidative stress. Additionally, limiting dairy intake is recommended, as many dairy products contain saturated fat.
It is important to note that food sensitivities are often personal, and what triggers symptoms in one person may not affect another. If you are unsure, it is best to consult with your doctor or a dietitian about trying an elimination diet to identify specific triggers.
Kickstarting a Diet After Overeating
You may want to see also
Explore related products
Food triggers
While dietary changes are not part of the standard treatment for fibromyalgia, some people find that eating or avoiding certain foods has a major impact on their symptoms. Food sensitivities are highly individual, so it's important to determine your personal triggers.
To identify your triggers, consider keeping a food journal while also undergoing an elimination diet. This involves temporarily cutting out suspected triggers, such as gluten, dairy, corn, soy, MSG, aspartame, and artificial sweeteners, and then slowly reintroducing them one by one to observe any reactions.
Some common food triggers that may worsen fibromyalgia symptoms include:
- Sugar: Reducing or eliminating sugar can be beneficial due to its link to increased pain and its contribution to weight gain, which can lead to inflammation.
- Carbohydrates: Refined carbohydrates, such as cookies, white bread, pastries, and white rice, cause rapid blood sugar spikes and drops, exacerbating fatigue and pain.
- Processed foods: These often contain preservatives, flavourings, and unhealthy fats that trigger inflammation and food sensitivities.
- Alcohol: Alcohol consumption may aggravate fibromyalgia symptoms.
- Red meat: It is recommended to limit red meat consumption and opt for turkey, fish, or vegetable-based substitutes instead.
- Dairy: Excess dairy intake should be avoided due to its saturated fat content. Opt for low-fat versions or dairy alternatives like soy milk.
Additionally, some people with fibromyalgia may benefit from addressing nutrient deficiencies. Studies suggest that people with fibromyalgia are more likely to have vitamin and mineral deficiencies, particularly vitamin D and B12. Increasing your intake of these nutrients through supplements or dietary sources may help reduce symptoms.
Flax Seeds: Superfood for Your Daily Diet
You may want to see also
Explore related products
Nutritional supplements
While there is no specific diet known to cure fibromyalgia, certain nutritional supplements may help relieve symptoms. According to Dr. Daniel Arkfeld, it is important to view supplements as part of a larger regimen of fibromyalgia self-care, which also includes getting enough sleep, exercising, and safeguarding mental health.
Vitamin D
Vitamin D is one of the most widely studied supplements for fibromyalgia. Some research has found that people with chronic health issues such as fibromyalgia are more likely to be deficient in vitamin D. At least one small study suggests that taking a vitamin D supplement may help. Other studies have found that people who take vitamin D supplements experience improvements in mood, sleep, and overall well-being.
Magnesium
Magnesium citrate supplementation may reduce fibromyalgia symptoms, according to a 2013 study that showed improved results when paired with amitriptyline, a tricyclic antidepressant. Magnesium is necessary for helping to prevent the excitotoxicity caused by glutamate. Magnesium is found in many healthy foods, including legumes, nuts and seeds, avocado, yogurt, bananas, fatty fish, dark chocolate, and dark, leafy greens.
Melatonin
Melatonin is a natural hormone that regulates the sleep-wake cycle. A research review concluded that taking various doses of melatonin has been shown to reduce pain, improve mood, and reduce sleep disturbances in people with fibromyalgia.
Chlorella
Chlorella is a type of blue-green algae that contains a variety of beneficial nutrients, including vitamin K. Chlorella supplements are generally sold as a powder or in tablets. Since vitamin K can increase blood clotting, it is important to consult a doctor before taking chlorella if you are also taking a blood thinner (anticoagulant).
Omega-3 Fatty Acids
Omega-3 fatty acids may reduce levels of oxidative stress, lower inflammation, and boost immunity. They are abundant in wild-caught seafood, walnuts, chia seeds, and flaxseeds.
It is important to consult a healthcare professional before taking any supplements to determine how they may affect you and to ensure they are safe for your individual health needs.
Gestational Diabetes: How Common is it?
You may want to see also
Frequently asked questions
Fibromyalgia is a condition that causes pain, fatigue, and tender points around the body. It can be hard to diagnose because its symptoms are similar to those of other conditions, and it can also be hard to treat.
There is no specific diet that is known to cure fibromyalgia, but certain foods are known to trigger symptoms in some people. Eating a well-rounded, plant-based, anti-inflammatory diet rich in greens and other vegetables, beans, nuts, seeds, whole grains, and fruit may help ease symptoms.
Foods that can irritate the intestinal lining, such as gluten, dairy, MSG, caffeine, and artificial sweeteners, should be avoided.
Yes, vitamin D, vitamin B12, magnesium citrate, and omega-3 fatty acids may help reduce symptoms of fibromyalgia.
![NatureWise Curcumin Turmeric 2250mg - 95% Curcuminoids & BioPerine Black Pepper Extract for Advanced Absorption - Daily Joint and Immune Health Support - Vegan, Non-GMO, 90 Count[30-Day Supply]](https://m.media-amazon.com/images/I/713IN+G+7nL._AC_UL320_.jpg)
