This included improved sleep, a reduction in depression and anxiety, and a better overall quality of life.
In the end, there is not one “fibromyalgia diet.”
Get our printable guide for your next doctor’s appointment to help you ask the right questions.
Get our printable guide for your next doctor’s appointment to help you ask the right questions.
Other benefits are indirect, including the alleviation of psychiatric symptoms that have physical and psychological components.
Among them, dietary factors such as obesity or high-fat diets are known to ratchet up symptoms.
There is some evidence to support the theory.
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According to the investigators, EVOO performed better than other types of olive oil in alleviating oxidative stress.
It also improved physical and mental function scores on a self-evaluation questionnaire.
Improving Psychiatric Symptoms
Depression, anxiety, and other mood disorders are common in people with fibromyalgia.
It is unclear if these are directly spurred by the disease or simply occur as a reaction to it.
Studies investigating the association suggest that foods do, in fact, play a key role.
Whether these dietary changes offer special benefits to people with fibromyalgia has yet to be established.
Some make changes to their diet even before a healthcare provider suggests it.
Elimination diets target specific foods suspected of triggering fibromyalgia flare-ups.
The process of elimination may involve one food at a time or many all at once.
During the elimination phase, the suspected trigger foods are completely removed from your diet.
This phase can last anywhere from 21 days to six weeks.
A food journal can help you keep track of which foods triggered fibromyalgia symptoms.
This exercise can also help you uncover other issues that may mimic fibromyalgia, but are simply co-occurring.
Managing that independent cause of at least one or some of your symptoms may bring you added relief.
Duration
Everyone with fibromyalgia will respond differently to changes in their diet.
The duration of the diet should also be considered.
For other people, the changes may be permanent and require strict adherence to the dietary plan.
In addition, always read product labels to check for hidden ingredients that may cause you symptoms.
Even non-organic fruits and vegetables are a nutritious, fiber-rich addition to any diet.
If you have certain gastrointestinal symptoms, like constipation, increased fiber intake can usually help.
Dairy:Some people with fibromyalgia need to restrict or eliminate cows milk and other dairy products.
Avoid cakes, cookies, muffins, and other baked goods that are high in carbs and sugar.
Desserts:Sugary foods are a common trigger for fibromyalgia flares.
Beverages:Caffeinated beverages like coffee, tea, and soda can be problematic for people with fibromyalgia.
Herbal teas may be a better, safer option.
Seltzer water, coconut water, and unsweetened fruit juices are great alternatives to soft drinks.
If you consume alcohol, try reducing your intake, particularly sweet cocktails and high-carbohydrate beers.
Try Mini-Meals
Consider altering your meal times and sizes to see if your symptoms improve.
Overeating places stress on the body that may trigger a flare.
Cooking Tips
Fresh food is a staple of any healthy diet.
Opt for salads and fresh fruit desserts whenever possible, and avoid deep-fat frying anything.
Similarly, instead of frying eggs, try microwaving, poaching, or even baking them.
Egg whites and egg alternatives can be used on their own as a base for a healthy omelet.
With that said, if you have gastrointestinal symptoms, adding spice to your meals may be irritating.
Modifications
As dietary needs change, so, too, can your sensitivity to certain foods.
If you are trying toget pregnantorlose weight, additional dietary interventions may be needed.
The same applies when you are pregnant or breastfeeding.
Even positive changes can exert stresses that trigger fibromyalgia symptoms.
If needed, adjustments to your treatment plan can be made.
General Nutrition
A diet that focuses on whole foods and avoids processed food will generally be healthy.
But that doesn’t mean that the diet will necessarily be balanced.
A balanced diet is one that gives your body all of the nutrients it needs to function correctly.
Each meal should combine protein, fat, carbohydrates, fruits and/or vegetables, and dairy in specific proportions.
In a balanced diet, the opposite is true.
Safety
Your healthcare provider may prescribe medications to help control your fibromyalgia symptoms.
These may includeanalgesicsandgabapentin, sedatives, and selective serotonin reuptake inhibitors (SSRIs).
Foods can affect how many of these drugs work.
For example:
Herbal remedies can also interact with fibromyalgia medications.
Knowing how foods affect fibromyalgia medications can help prevent interactions while ensuring the optimal response to treatment.
Flexibility
Certain ways of eating are less healthy whether you have fibromyalgia or not.
Chief among them are fast food andfamily chain restaurantsthat are more likely than not to trip up your diet.
To avoid frustration, call the restaurant in advance and let them know about your dietary concerns.
In many cases, they will offer suggestions or even prepare a special order if you call early enough.
Support and Community
Living with fibromyalgia is as much an emotional journey as a physical one.
Support from family and friends is equally important.
Most of these are short-lived and tend to resolve once your body adjusts to the new routine.
Don’t give on the diet if you happen to feel uncomfortable for a few days or weeks.
Instead, find ways to manage your symptoms.
If gastrointestinal symptoms fail to resolve, speak with your healthcare provider.
Frozen peas, corn, peaches, and mixed berries are also great cost-savers.
The most popular plans for people with fibromyalgia are low-FODMAP, gluten-free, and plant-based diets.
Low-FODMAP Diet
A2017 study in the Portuguese journalNutricion Hospitalariainvestigated the benefits of alow-FODMAP dietfor people with fibromyalgia.
FODMAPs are naturally found in certain foods and commonly used as food additives.
If considering alow-FODMAP diet, let your healthcare provider or dietitian know.
Both involve abnormal physiological responses to trigger foods.
With celiac disease, the culprit is gluten found in wheat and other cereal grains.
There is evidence, albeit scant, that some people with fibromyalgia have an underlyinggluten sensitivity.
Of the 20 participants who made it to the trial’s end, 19 achieved a positive result.
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