What you eat can really affect how you feel, especially if you have a condition like fibromyalgia. Certain foods may ease your pain and boost your energy levels. But others can make things worse. A healthy, balanced diet will likely help you feel better overall.
Why Does Diet Matter?
Doctors can give you medicines to treat fibromyalgia symptoms. But the treatments don't always offer complete relief. Studies show that nutrition may be another way to help people with this condition. While there's no official "fibromyalgia diet," experts have found that if you include certain types of foods and avoid others, you may see noticeable benefits.
Typically, diets for fibromyalgia include nutrient-rich foods that:
- Lower inflammation (swelling) in your body
- Provide antioxidants
- Improve your gut health
- Boost energy levels
- Support overall health
What Diet Changes Should You Make?
There are all kinds of changes you can make to your diet. Here are some strategies to try:
Avoid sugar and refined carbs
When you eat sugary foods, your blood sugar goes up and then drops quickly. This can cause energy crashes and leave you very tired. Excess sugar intake, especially from processed foods and sugar-sweetened beverages, can cause inflammation in your body, which may worsen joint health. The result: more pain if you have fibromyalgia.
Refined carbohydrates, which contain white flour, also have this effect on people with fibromyalgia. Try to avoid refined carbs, like white bread, white rice, pasta, pastries, and breakfast cereals. Instead, eat whole grains, brown rice, granola, oatmeal, or nuts.
Experts suggest that you limit your sugar intake to about 40 grams (g) per day if you are on a 2,000-calorie diet.
Steer clear of saturated fats
Saturated fats are found in animal-based foods. Like sugars, saturated fats can raise inflammation and cause more pain if you have fibromyalgia. In one study, people who followed a diet low in saturated fats and carbohydrates but high in fiber, vitamins, and minerals had improved fibromyalgia symptoms.
Try to avoid foods high in saturated fats, like mayonnaise, margarine, cakes, pies, potato chips, fries, cookies, and shortening.
Focus on gluten-free foods
Gluten is a protein found in wheat, barley, and rye. Some research suggests that gluten can disrupt the bacteria that protect the lining of your intestines. This process may cause your body to make more chemicals that trigger pain.
The research on gluten and fibromyalgia is limited. One study found that people with fibromyalgia who cut out gluten for six months reported a 25% improvement in pain. They also had a 35% improvement in fatigue, sleep disorders, and brain fog. To avoid gluten, you can't eat anything that contains wheat, barley, or rye. Common foods like bread, pasta, baked goods, crackers, cakes, sauces, and others are off limits. But gluten-free alternatives are available.
Get your antioxidants
Antioxidants are nutrients that help protect your body from stress and damage. They're important because they can fight inflammation. When swelling goes down, you feel less pain and other symptoms.
In one study, scientists found that people who take antioxidant supplements are less likely to feel pain.
Plant-based foods are known to be a good source of antioxidants. Some that have a high amount of antioxidants include berries, artichokes, red and green bell peppers, carrots, spinach, kale, and broccoli.
Avoid MSG
The flavor enhancer monosodium glutamate (MSG) and fibromyalgia don't mix well. In one study, researchers looked at people with fibromyalgia and irritable bowel syndrome (IBS). They found that those who removed additives, including MSG, from their diet for four weeks had their symptoms go down by 30%.
MSG is often added to foods like deli meats, canned vegetables, sauces, condiments, seasonings, and soups. Many Chinese dishes are seasoned with MSG.
Include omega-3s
Omega-3 fatty acids are healthy fats that help your body function right. There are different types of omega-3s:
- DHA and EPA (mostly found in seafood)
- ALA (found in plants)
Foods rich in omega-3s can lower inflammation in your body and relieve pain. One study found that high-dose supplements of omega-3 could relieve fibromyalgia pain. The researchers believe the omega-3s help partly because they boost calcium and magnesium levels.
Some examples of foods with high amounts of omega-3s are fatty fish, walnuts, flaxseed, and edamame.
Limit dairy
Some people with fibromyalgia feel better when they cut out dairy products. That's because dairy can irritate the lining of your gut, especially if you are sensitive to lactose (a natural sugar found in milk and dairy products). If dairy worsens your symptoms, it's a good idea to avoid it.
If you do eat dairy, opt for reduced-fat or fat-free versions of milk, yogurt, and cheese.
Don't eat processed or packaged foods
Heavily processed and packaged foods can make your fibromyalgia symptoms worse. These products contain unhealthy ingredients like saturated fats, sodium, refined carbs, and other additives that trigger inflammation. They can also raise your risk of different types of diseases.
It's best to eat whole foods that haven't been processed or aren't heavily processed. Some examples are fruits, veggies, lean meats, nuts, seeds, and whole grains.
Stay hydrated with water
It's important to drink enough fluids if you have fibromyalgia. Water helps flush out toxins from your body. If you stay hydrated, you are less likely to have symptoms like tiredness, brain fog, headaches, or pain.
Experts suggest that you aim to drink about eight glasses of water a day.
Avoid coffee, tea, and alcohol. These beverages may worsen your symptoms and disrupt your sleep.
Add herbs and spices to dishes
Herbs and spices do more than make your food taste good. Many are rich in antioxidants and other healthy compounds that lower inflammation.
Some herbs and spices you may want to add to your diet are turmeric, cinnamon, cloves, ginger, cumin, fennel, basil, red pepper, garlic, and rosemary.
Stay away from artificial sweeteners
Artificial sweeteners, such as aspartame and saccharin, are known to worsen fibromyalgia symptoms. These sugar substitutes can trigger inflammation in your body and cause digestive issues. Some research suggests they may also raise your risk of brain fog, mood problems, headaches, and sleep issues.
It's best to eat foods that contain natural sugars, like fruits. Honey is also a good sweet option, as it gives you energy without the same sugar spike as refined carbs.
Include the right type of protein
Protein is a macronutrient that your body needs to fix cells and make new ones. It can give you energy throughout the day. Try to eat more lean proteins like fish, or try nuts, legumes, and soybeans. Avoid processed meat, and limit the amount of red meat you eat.
Watch your calories
Some research suggests you may reduce fibromyalgia pain if you eat less. In one study, people who tried a low-calorie diet reported significant pain improvement within three weeks. These results happened before they lost any weight. Scientists believe that when you limit calories, your immune system releases anti-inflammatory chemicals that lower pain signals.
Drink some red wine
Red wine is rich in antioxidants. In small amounts, it may provide health benefits. Some research suggests compounds in red wine may lower inflammation.
In one small study, people with fibromyalgia drank five ounces of red wine with dinner for one month. Results showed their pain and anxiety levels went down. It's important to note that five ounces of table wine is a standard serving. Too much alcohol is harmful to your health.
Skip caffeine
It may keep you awake, but it's not a good idea to consume a lot of caffeine if you have fibromyalgia. The substance can cause energy crashes, disrupt your sleep, and dehydrate you. One study found that people who consumed more caffeine reported that their pain was more severe.
Include supplements
Research suggests that certain vitamins, minerals, and supplements may help improve fibromyalgia symptoms. But results can vary from person to person. Also, many studies on supplement benefits are small or show mixed findings.
Some supplements that may help with fibromyalgia are:
Magnesium. Low levels of magnesium are linked to a lower ability to tolerate pain. Some research also shows that magnesium can improve stress and pain in people with fibromyalgia.
Vitamin D. Vitamin D keeps your bones strong. Data suggests that about 40% of people with fibromyalgia have a vitamin D deficiency. Several studies have found that a vitamin D supplement may improve fibromyalgia symptoms.
Melatonin. This hormone helps control your body's internal clock. Melatonin may improve sleep problems that are common in fibromyalgia.
Omega-3 fatty acids. One study found that high doses of omega-3 supplements may lower pain levels, lessen fatigue, and improve sleep in people with fibromyalgia.
Coenzyme Q10 (CoQ10). CoQ10 might lessen fibromyalgia symptoms like pain, fatigue, and morning tiredness.
Acetyl L-carnitine. A small clinical trial found that people who took 500 milligrams (mg) of acetyl L-carnitine three times a day reported improved pain and less fatigue.
Probiotics. Probiotics are healthy bacteria that live in your gut. A very small study found that probiotics may improve thinking skills in people with fibromyalgia.
Always check with your doctor before you start on any new supplement. Some can affect how other medicines work, cause side effects, or worsen other medical conditions you have. It's also important to know that the FDA doesn't test supplements before they hit the market.
The Bottom Line
Fibromyalgia can be a tricky condition to treat. Even if medicines work, you may want to change your diet. Focus on whole, unprocessed foods, like fruits, veggies, whole grains, and lean meats. If you notice that certain foods trigger your symptoms, try to cut them out for a while and see what happens. It may take some time, but you can find relief.
Show Sources
Photo Credit: Moment/Getty Images
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