Common Food Triggers to Avoid for People With Fibromyalgia

Some foods can make your immune system release small proteins called pro-inflammatory cytokines, which cause inflammation. If you have fibromyalgia, this can increase pain and make you feel more tired. Learning which foods may trigger your symptoms and adjusting what you eat may help you feel better.

Sugar triggers inflammation, which can increase fibromyalgia pain. Sugary foods and drinks also cause a fast and large rise in blood sugar, followed by a rapid drop as your body moves the sugar into cells. This “sugar crash” can leave you feeling tired and make fibromyalgia fatigue worse. Sugar hides under many names on food labels — watch for words that end in “-ose,” like sucrose, fructose, or galactose, and any form of syrup. Try satisfying your sweet tooth with fresh fruit, a piece of dark chocolate, or a few dates.

Artificial sweeteners like aspartame can overstimulate your nervous system, which may increase pain and fatigue in fibromyalgia. Some people notice real relief when they remove them from their diet. To avoid artificial sweeteners, skip diet sodas, sugar-free gum, and breath mints, and check labels on yogurt, cereal, and bread. If you want to sweeten your tea or coffee, use a small amount of stevia. This plant-based sweetener doesn’t lead to weight gain or blood sugar spikes and may even help reduce inflammation.

These carbs — found in foods like white bread, pasta, white rice, crackers, and french fries — are highly processed and stripped of fiber, fat, and protein. They cause your blood sugar to spike quickly and then crash, leaving you tired and with increased inflammation in your body, which may worsen fibromyalgia pain and fatigue. Swap refined carbs for less processed, whole-grain options like quinoa, oatmeal, and brown rice. Your body digests these more slowly, providing steady energy and helping to keep your blood sugar — and inflammation — in check.

Caffeinated drinks may worsen fibromyalgia pain for some people. One study found that those who consumed large amounts of caffeine (4-12 cups per day) reported more intense pain than those who drank smaller amounts (0.25-1.5 cups per day). However, other research suggests that among people taking opioids, low to moderate caffeine intake may actually improve pain relief and physical function. Because responses to caffeine vary, it’s best to pay attention to how your body reacts. If caffeine triggers your symptoms, try switching to decaf, green tea, or golden milk turmeric tea instead.  

Some people find that alcohol makes their fibromyalgia symptoms worse. Although a few studies suggest that drinking small amounts — up to one drink a day for women and two for men — may help ease pain and improve mood for some, using alcohol to cope with pain can be risky. Over time, your body builds tolerance, and you may need more to feel the same effect, which can lead to dependence. Healthier drink alternatives include kombucha, alcohol-free wine or beer, mocktails, iced tea, or sparkling juice.

Many people with fibromyalgia also have lactose intolerance, meaning they can’t fully digest lactose, the natural sugar found in animal milk. Eating dairy when you’re lactose intolerant can cause gut inflammation, bloating, and discomfort. One study found that lactose may be linked to higher levels of pain in the muscles, bones, joints, ligaments, and tendons. Participants in this study reported that avoiding lactose-containing foods helped reduce their symptoms. Try switching to plant-based milk alternatives like oat, rice, soy, pea, cashew, or almond milk, and use olive oil instead of butter.

Processed meats are those that have been smoked, cured, salted, or chemically treated to add flavor or extend shelf life. Examples include bacon, bratwurst, corned beef, deli meats, ham, hot dogs, jerky, lunch meats, pastrami, pepperoni, roast beef, salami, and sausages. Research shows processed meats are high in saturated fat, which can cause inflammation and worsen fibromyalgia pain. Choose minimally processed meats instead. Look for fresh or frozen options without additives, preservatives, seasoning, or breading — such as beef, chicken, crab, duck, fish, game meat, goat, lamb, lobster, pork, scallops, shrimp, and turkey. 

Monosodium glutamate, or MSG, is a common flavor enhancer found in canned vegetables, soups, deli meats, and restaurant foods. While it makes food taste more savory, research suggests that MSG can overstimulate the nervous system. For people with fibromyalgia, this may increase pain. Several studies have found that people with fibromyalgia reported less pain after removing MSG from their diet. Try seasoning your food naturally with herbs and spices like garlic powder, onion powder, ginger, basil, oregano, thyme, and dill.

Ultra-processed foods, like ice cream, frozen pizza, sugary drinks, and instant soups, are made to have a long shelf life, taste good, and be convenient to eat. But these foods often contain added sugar, artificial sweeteners, refined carbs, and additives like MSG, which can worsen fibromyalgia symptoms. When you can, reach for fresh or minimally processed foods instead. Think fresh or frozen fruits and veggies, whole grains, eggs, meat, fish, beans, nuts, and seeds. Also read labels carefully. If you spot ingredients like “high-fructose corn syrup” or “hydrogenated fat,” try to pick a different product or eat it less often.

Life with fibromyalgia does not mean you must give up your favorite foods. Everyone’s body is unique, and what causes symptoms for one person may not affect another. The key is to listen to your body after each meal and make small, mindful changes based on that feedback. With time, you'll learn which foods trigger your symptoms and which help you feel your best, so you can enjoy food and keep your symptoms under control.