Leena Watts
Fibromyalgia is a chronic pain disorder characterised by widespread pain, a heightened pain response, and persistent fatigue. While medication offers limited symptom relief, dietary strategies may help bolster treatment success. Research shows that certain food ingredients worsen fibromyalgia symptoms, while specific diets or nutritional supplements can reduce them. An anti-inflammatory diet, for instance, may help anyone with a chronic pain disorder. This includes whole and unprocessed foods, such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy. The Mediterranean diet, which includes red wine, is also known to keep hearts healthy and lower the risk of some diseases. Other nutritional supplements that may help include melatonin, acetyl L-carnitine, vitamin D, and coenzyme Q10.
| Characteristics | Values |
|---|---|
| Diet Type | Anti-inflammatory diet, Mediterranean diet, gluten-free diet, vegan diet, DASH diet |
| Food Groups | Whole foods, fruits, vegetables, whole grains, lean proteins, low-fat dairy, omega-3 fatty acids, vitamin supplements |
| Food Additives to Avoid | MSG, aspartame, artificial sweeteners, cured meats, excitotoxins |
| Benefits | Reduced pain and inflammation, improved mood and sleep, better overall health, lower risk of other diseases |
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What You'll Learn
The Mediterranean diet
Fibromyalgia is a chronic pain disorder characterised by widespread pain and heightened pain response. While there is no one-size-fits-all diet for fibromyalgia, certain dietary changes can help alleviate symptoms. The Mediterranean diet is one such approach that has been found to improve pain and quality of life in patients with fibromyalgia.
By following this dietary pattern, individuals with fibromyalgia can benefit from reduced inflammation, which is a key contributor to enhanced pain perception and fatigue. The Mediterranean diet also supports gut health, which is important for managing irritable bowel symptoms that can accompany fibromyalgia. Additionally, the diet provides vitamins, minerals, and antioxidants that strengthen the immune system and promote overall health.
The inclusion of omega-3 fatty acids, found in fatty fish like salmon and walnuts, has been linked to improved mood and mental health, which is significant as fibromyalgia is associated with anxiety and depression. Red wine, when consumed in moderation, is also considered part of the Mediterranean diet and can provide additional antioxidants and stress-reducing benefits.
It is important to note that dietary changes should be made in consultation with a healthcare professional or registered dietitian, who can personalise the Mediterranean diet to meet individual needs and ensure sustainable improvements in managing fibromyalgia symptoms.
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Gluten-free diets
Fibromyalgia is a chronic pain disorder characterised by widespread pain and a heightened pain response. It is believed to be related to how the central nervous system processes pain messages carried throughout the body. While medications offer limited symptom relief, dietary strategies may bolster treatment success.
Gluten is a protein found in wheat, barley, rye, spelt, kamut, and triticale, among others. Some people with fibromyalgia report feeling better when they avoid gluten, and researchers have found that a gluten-free diet can help alleviate symptoms such as inflammation and gastrointestinal issues. One study found that a gluten-free diet improved participants' fibromyalgia symptoms when evaluated using the widespread pain index. Another study of 246 patients with fibromyalgia on a strict gluten-free diet observed clinical improvement in 90 of them.
However, the results of studies on gluten-free diets for fibromyalgia are mixed. Some studies have found that a gluten-free diet improved symptoms in patients with irritable bowel syndrome (IBS), fibromyalgia, and lymphocytic enteritis. On the other hand, one study found that a gluten-free diet provided partial relief from gastrointestinal symptoms but no improvement in fibromyalgia symptoms.
It is important to note that food sensitivities are often personal, and what bothers one person may not bother another, even among those with fibromyalgia. If you want to try a gluten-free diet, it is recommended that you first consult your doctor or a registered dietitian.
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Anti-inflammatory diets
Fibromyalgia is a complex, chronic pain disorder characterised by symptoms such as fatigue, sleep deprivation, mental fog, mood swings, and headaches. While there is no specific diet proven to help everyone with fibromyalgia, certain dietary changes may help to manage the symptoms.
An anti-inflammatory diet is often recommended for people with fibromyalgia. This diet involves eating whole and unprocessed foods, which are packed with antioxidants and nutrients such as vitamin B12. Fresh fruits and vegetables are rich in antioxidants and phytochemicals, which can help with symptoms such as soreness and tummy troubles. Whole grains are also a great source of consistent energy and bring many health benefits due to their nutrient-dense composition.
Some studies have found that people with fibromyalgia who are sensitive to gluten felt better after cutting it out. Gluten is a protein that can cause problems for people with fibromyalgia, and removing it from your diet may help to reduce inflammation in the body. A Mediterranean diet is often recommended for people with fibromyalgia as it is rich in anti-inflammatory foods, including fruits, vegetables, grains, and fish. This diet also includes red wine, which is rich in antioxidants and has been shown to reduce stress hormones and pain in small studies.
In addition to dietary changes, nutritional supplements can also help to manage fibromyalgia symptoms. Omega-3 fatty acids, found in fatty fish such as salmon and mackerel, are a type of antioxidant that can be added to an anti-inflammatory diet. Melatonin can help regulate sleep, and vitamin D can improve muscle strength and mood. Coenzyme Q10 (CoQ10) is an enzyme that produces energy in the cells, and acetyl L-carnitine has been shown to ease pain and fatigue in small trials.
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Nutritional supplements
Vitamin D supplementation has been found to reduce pain in people with fibromyalgia who are deficient in this nutrient. A small study also found that vitamin D improved mood, sleep, and overall well-being. Similarly, magnesium supplementation has been shown to improve magnesium levels, and a warm Epsom salt bath a few times a week can help relieve pain symptoms.
Some people with fibromyalgia may also benefit from a vitamin B12 supplement, especially if they follow a vegan diet.
Other supplements that may be beneficial include:
- Omega-3 fatty acids, which are often added to anti-inflammatory diets and can help reduce aches associated with fibromyalgia.
- Melatonin, which regulates the body's internal clock and improves sleep.
- Acetyl L-Carnitine, which has been found to ease pain and fatigue in small trials.
- Coenzyme Q10, an enzyme that produces energy in cells to power muscles and the brain.
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Lean proteins
Foods that are considered lean proteins include chicken and fish. Fatty fish, such as salmon and mackerel, are especially beneficial because they contain omega-3 fatty acids. These good fats are important for overall health and can help reduce aches and pains associated with fibromyalgia.
It is important to note that the term "lean protein" refers to proteins that are low in fat. When it comes to meat, this typically means choosing cuts of meat that have less marbling, or fat streaked throughout the muscle. For example, a lean cut of beef would be a sirloin steak, whereas a ribeye steak would be considered fatty due to the marbling.
When incorporating lean proteins into your diet to help manage fibromyalgia, it is also important to avoid processed meats. This includes meats that have been smoked, cured, or have added salt or preservatives. Examples of processed meats to avoid include bacon, sausage, ham, deli meat, and hot dogs. Instead, opt for fresh, unprocessed meats like chicken and fish.
In addition to lean proteins, other dietary recommendations to help manage fibromyalgia include whole grains, fruits and vegetables, low-fat or no-fat dairy, and nutritional supplements such as vitamin D and melatonin. It is also suggested that some people with fibromyalgia may benefit from a gluten-free diet or the Mediterranean diet.
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Frequently asked questions
Fibromyalgia is a chronic pain disorder characterised by widespread pain and a heightened pain response. It is believed to be related to how the central nervous system processes pain messages carried throughout the body.
There is no one-size-fits-all diet for fibromyalgia, but some dietary changes may help reduce pain and symptoms. These include:
- The Mediterranean diet, which includes colourful, natural ingredients, such as leafy greens, cold-water fish, and antioxidant-rich fruits.
- A gluten-free diet, which has been shown to improve fibromyalgia symptoms in small studies.
- A vegan or vegetarian diet, which can help lower inflammation.
- The DASH diet, which reduces inflammation in the body.
Some foods that may worsen fibromyalgia symptoms include:
- Processed foods, especially those containing MSG (monosodium glutamate) and other food additives.
- Artificial sweeteners, such as aspartame.
- Cured meats.
- Excessive amounts of saturated fats and fried foods.
Yes, some nutritional supplements that may help include:
- Vitamin D.
- Magnesium.
- Iron.
- Probiotics.
- Omega-3 fatty acids.
- Melatonin.
- Acetyl L-Carnitine.
- Coenzyme Q10.
