With fibromyalgia, it's common to feel low on energy, so bulking up on protein is essential. Omega-3 fatty acids: These essential fatty acids may help reduce inflammation and fibromyalgia-related pain. Omega-3s are found in flaxseed, walnuts, olive oil, and some fish, such as salmon.
For people with fibromyalgia, it may help to limit excess dairy intake. This is because many dairy products contain saturated fat. People should try to opt for low fat versions or dairy alternatives such as soy milk. It may also help to limit the consumption of red meat.
Many people with fibromyalgia find certain foods can trigger a flare-up. Sugar, gluten, dairy, and fried or processed foods can lead to symptoms like widespread muscle pain (myalgia) and fatigue. There is no one-size-fits-all fibromyalgia diet plan.
Foods high in carbohydrates.
We understand this won't gain too many fans, but bread, pasta, crackers, muffins, and boxed cereals will only exacerbate symptoms of fibromyalgia. You can eat carbs, as long as you choose the whole grain variety, such as quinoa, amaranth, and wild or brown rice.
Choose Dark, Leafy Greens, Nuts, and Seeds for Magnesium
Magnesium is found in many healthy foods, including legumes (dried beans and lentils), nuts and seeds, avocado, yogurt, bananas, fatty fish, dark chocolate, and dark, leafy greens.
Dried fruit, seeds and beans are rich in magnesium and help the body use calcium properly. Dried fruit makes a great alternative to sugary snacks. Cauliflower, cabbage, turnip, squash and carrots can help with fibromyalgia symptoms as well.
some people with fibromyalgia report alcohol causes symptoms to flare. Drinking alcohol while taking certain medications prescribed for fibromyalgia—such as anti-convulsants, antidepressants, and acetaminophen (an ingredient in many medications) could cause harmful interactions.
Dark green vegetables such as spinach, kale, and broccoli are also good options. Eat more fiber. Beans, fruits, vegetables, lentils, and brown rice are healthy choices. People who are not eating enough fiber should increase fiber levels gradually and drink extra water to avoid gastrointestinal discomfort.
Because dark chocolate is more bitter than milk chocolate, you definitely won't eat too much of it. Usually an ounce or so will do the trick. It's one thing that can help to improve FM health. The sugar and dairy in milk chocolate can actually exacerbate our symptoms and create more inflammation.
Some vegetables may trigger flare up of symptoms in fibromyalgia patients. These include tomatoes, chili, eggplant and bell pepper.
Foods that can trigger fibromyalgia pain include refined sugar, caffeine, chocolate, alcohol, fried foods, red meat, processed foods and others. Fibromyalgia is a chronic condition that causes widespread pain and tenderness throughout the body, sleep problems, fatigue, and depression.
Limiting your sugar intake is important for reducing fibromyalgia symptoms and for improving health in general. When you do indulge, opt for natural sweeteners like honey, maple syrup or brown sugar instead of artificial sweeteners or high-fructose corn syrup, which are found in a surprising number of products.
Dairy Should Be Avoided
Many people suffer from lactose intolerance, regardless of whether they also have fibromyalgia. People who suffer from this condition feel bloated and gassy after ingesting dairy. To see if you have some type of dairy intolerance, try cutting dairy out of your diet for two weeks.
The central nervous system (brain, spinal cord and nerves) transmits information all over your body through a network of specialised cells. Changes in the way this system works may explain why fibromyalgia results in constant feelings of, and extreme sensitivity to, pain.
Dairy: Many people who have fibromyalgia are also lactose intolerant, so dairy products can exacerbate pain. However, getting enough calcium is important, so if you can't eat yogurt or drink milk, eat foods fortified with calcium or talk to your doctor about taking a daily calcium supplement.
Magnesium
Not only is it credited with keeping the heart, kidneys and bones strong, it also helps us avoid muscle spasms, weakness and back pain, Dr. Teitelbaum says. Women with fibromyalgia may be deficient in magnesium, studies suggest. And magnesium may help relieve fibro pain and other symptoms.
Biofeedback, deep breathing, meditation, self-hypnosis, or even just distracting yourself with a good book or some soothing music can help take your mind off the pain and make coping with a flare more manageable, say experts at the National Fibromyalgia Association.
Look out for wheat-free cereals such as corn flakes, millet flakes or rice puffs. These are available in sugar-free versions in many supermarkets and most health stores. Wheat-free pastas made from spelt, rice, corn and other non-wheat grains can also be found in health stores and some supermarkets.
In some cases, the doctor may recommend a multivitamin that includes antioxidant vitamins A, C, D, E, and the B vitamins, as well as calcium, magnesium, selenium, and zinc to ease symptoms. Coenzyme Q10. This antioxidant, used to convert food into energy, has shown some promise in treating fibromyalgia symptoms.
Dr. Haglund's theory is that fibromyalgia interrupts the body's production of nitric oxide, and that symptoms may be relieved by adding this to your diet. An efficient way of doing this is to drink raw juice of beetroot. The study used raw juice of beetroot mixed with either pomegranate or lingonberry (cowberry).
The fibromyalgia spoon theory goes something like this: A person starts the day with a certain number of spoons. Each spoon represents a burst of energy. Showering in the morning might require a spoon. Getting dressed is another spoon.
Adding vegetables to the diet often gives people with fibromyalgia a boost. Try working in more cabbage, sweet potatoes, carrots, and dark green vegetables. Be wary of tomatoes and green peppers, though—these foods can trigger fibromyalgia symptoms.