Jeffrey Salazar
Fibromyalgia is a condition that causes pain, fatigue, and tender points around the body. While there is no single fibromyalgia diet, certain ingredients or types of food may worsen symptoms. On the other hand, specific diets or nutritional supplements can reduce them. For instance, a 2012 study found that eliminating excitotoxins like MSG and aspartame from the diet for a few months improved symptoms for some people with fibromyalgia. Other studies have found that a vegan diet, the DASH diet, the Mediterranean diet, and a low-FODMAP diet may also help.
Diet for Fibromyalgia
| Characteristics | Values |
|---|---|
| Diet Type | Mediterranean, Vegan, Vegetarian, Gluten-free, DASH, Low-FODMAP, Anti-inflammatory |
| Foods to Eat | Lean proteins, chicken, fish, fatty fish (salmon, mackerel), fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, cold-water fish, olive oil, coffee, red fruits, pears, dark chocolate, eggs, tuna, sockeye salmon, swordfish |
| Foods to Avoid | High-fructose corn syrup, sugar, processed foods, glutamate, cured meats, artificial sweeteners, monosodium glutamate (MSG), aspartame, excitotoxins, high-protein foods, high-carbohydrate foods |
| Other | Vitamin D and B12 supplements may be beneficial; weight loss may improve quality of life |
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What You'll Learn
The Mediterranean diet
For those with fibromyalgia, the Mediterranean diet may be beneficial due to its anti-inflammatory properties. Inflammation is a key contributor to the pain and discomfort associated with fibromyalgia, and the Mediterranean diet's focus on whole, unprocessed foods can help reduce this inflammation. Additionally, the diet's rich content of antioxidants, phytochemicals, and nutrients like vitamin B12 can further aid in combating the fatigue and soreness that often accompany fibromyalgia.
A study on the impact of the Mediterranean diet on fibromyalgia patients found that it improved their quality of life and reduced pain. The study, which involved 100 participants, revealed that the diet group showed significant improvements in several areas, including disability owing to pain, impairment of motor activity, impairment of work activity, and pain intensity.
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Veganism and vegetarianism
Fibromyalgia is a chronic non-degenerative disease with symptoms such as chronic pain, fatigue, sleep disorders, and depression. It is a condition that affects the quality of life of sufferers, most of whom are women. There is currently no effective treatment for fibromyalgia. However, studies have shown that a vegan or vegetarian diet may help to alleviate the symptoms of fibromyalgia.
A vegan diet involves cutting out all animal products, while a vegetarian diet eliminates meat, chicken, and fish. Both diets can provide relief from fibromyalgia symptoms and improve overall health. A study of more than 600 people found that those who followed a vegan diet had lower levels of an inflammation marker (C-reactive protein) after just 3 weeks. Another study put 14 fibromyalgia sufferers on a mostly vegetarian Mediterranean diet for two weeks, but unfortunately, no significant improvement was observed.
A vegan or vegetarian diet can provide some beneficial effects for chronic diseases. These diets can reduce the risk of high blood pressure, cardiovascular disease, stroke, metabolic syndrome, ischemic heart disease, and cancer. They can also help to control inflammation, which is strongly associated with fibromyalgia. A vegetarian diet, in particular, is associated with lower serum C-reactive protein concentrations.
A plant-based diet can provide high intakes of plant foods, which are rich in fiber, magnesium, potassium, boron, folate, and antioxidants such as vitamins C and E, carotenoids, and phytochemicals. However, it is important to ensure adequate intake of certain nutrients, such as vitamin B12, vitamin D, calcium, zinc, and riboflavin, which may be lower in a vegan diet.
Overall, a vegan or vegetarian diet may be a useful approach to managing fibromyalgia symptoms and improving overall health. It is important to work with a registered dietitian to ensure that all nutritional needs are met and to make sure that any dietary changes are safe.
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Gluten-free diets
Gluten is a protein found in wheat, barley, rye, and other grains. For people with fibromyalgia, removing gluten from the diet can help alleviate inflammation and gastrointestinal issues. A gluten-free diet can also help reduce the widespread pain index and symptom severity associated with fibromyalgia.
Some people with fibromyalgia report feeling better when they avoid gluten, while others continue to eat a regular diet with all types of grains without issue. It is important to note that individual experiences may vary, and finding the right dietary approach may involve some experimentation. If you suspect gluten intolerance or celiac disease, it is recommended to consult a doctor or registered dietitian before making any significant dietary changes.
A gluten-free diet for fibromyalgia involves eliminating gluten-containing grains and processed foods. This includes common sources of gluten such as bread and pasta. Adopting a gluten-free diet can also lead to a reduction in the consumption of processed foods, which may have additional benefits for people with fibromyalgia.
To replace the gluten-containing foods in your diet, focus on nutrient-dense whole foods. Lean proteins like chicken and fish can help repair muscles without causing swelling. Fatty fish, such as salmon and mackerel, are excellent sources of omega-3 fatty acids, which can help reduce aches and pains. Additionally, a variety of colourful fruits and vegetables will provide your body with essential antioxidants and phytochemicals, supporting your overall health and reducing fibromyalgia symptoms.
While there is no one-size-fits-all diet for fibromyalgia, a gluten-free approach has shown promising results for some individuals. It is always recommended to consult with a healthcare professional before making significant dietary changes to ensure a well-rounded and nutritionally adequate approach.
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Antioxidant-rich foods
To increase your antioxidant intake, focus on colourful fruits and vegetables with bright red, green, orange, yellow, and purple hues. These colours indicate the presence of antioxidants and phytochemicals, which can help with fibro symptoms such as soreness and tummy troubles. Examples of colourful fruits and vegetables include berries, citrus fruits, spinach, bell peppers, carrots, and eggplant.
In addition to colourful produce, you can also find antioxidants in other whole foods. For example, whole grains are a consistent energy source and provide many health benefits due to their nutrient-dense composition. Lean proteins such as chicken and fish can also help repair muscles without causing swelling. Fatty fish like salmon and mackerel are especially beneficial due to their omega-3 fatty acid content, which can help reduce aches.
It is also important to note that the way you prepare your food can impact its antioxidant content. Cooking methods that involve high temperatures or long cooking times can reduce the antioxidant content of foods. Therefore, it is recommended to eat raw, steamed, or lightly cooked foods to maximise their antioxidant benefits.
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Low-FODMAP diets
A low-FODMAP diet is a popular plan for people with fibromyalgia. FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are types of sugar or sugar alcohols that are broken down by bacteria in the colon. These are the types of carbs that some people can't digest. A low-FODMAP diet is very restrictive and anti-inflammatory, excluding most grains, fruits, vegetables, and dairy products.
According to a 2017 study in the Portuguese journal Nutricion Hospitalaria, 38 adults with fibromyalgia experienced significant reductions in pain after eating a low-FODMAP diet for four weeks. The study also noted decreases in weight and body mass index (BMI) in some participants. A similar study published in PubMed in 2016 also found that a low-FODMAP diet reduced pain and improved the daily lives of fibromyalgia patients.
Foods to eat on a low-FODMAP diet include most meats, rice, and some fruits and vegetables. Foods to avoid include wheat, dairy products, beans, garlic, onions, and other foods that are high in FODMAPs, such as honey and chickpeas.
While a low-FODMAP diet may be beneficial, it can be challenging to achieve a balanced diet due to the high nutritional value of high-FODMAP foods. It is recommended that you consult your healthcare provider or a registered dietitian before starting a low-FODMAP diet to ensure you are meeting all your nutritional needs.
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Frequently asked questions
There is no single "fibromyalgia diet", but certain ingredients and types of food may cause problems for some people with fibromyalgia. A balanced diet is a good idea for everyone, but getting the right mix of nutrients is particularly important for people with fibromyalgia.
Some dietary approaches that target pain and inflammation include the DASH diet, the Mediterranean diet, and the vegan diet. These diets focus on whole, unprocessed foods, fruits and vegetables, and omega-3 fatty acids.
Some people with fibromyalgia feel better when they avoid gluten, excitotoxins (such as MSG and aspartame), and cured meats. However, it is important to note that not everyone will benefit from avoiding these foods, and it is always best to consult a doctor or registered dietitian before making any significant dietary changes.
Yes, vitamin D supplementation may reduce pain in people with fibromyalgia who are deficient in this nutrient. Additionally, according to a 2016 study, people with fibromyalgia who consumed antioxidant-rich diets (specifically foods high in polyphenols like coffee, red fruits, pears, and dark chocolate) experienced a better quality of life.
Keeping a food diary can help identify which foods trigger or improve fibromyalgia symptoms. It is also important to consult a registered dietitian to receive personalized advice and support.
