Best Diet For Fibromyalgia And Weight Loss – Clinically reviewed by Brenda B. Spriggs, M.D., MPH, FACP – Rachel Nall, MSN, CRNA on October 15, 2019
Fibromyalgia causes constant pain and fatigue. There is currently no cure, but some medications and lifestyle remedies can help relieve symptoms. Food choices also make a difference.
Best Diet For Fibromyalgia And Weight Loss
Changes in one person’s pain pathways may cause more pain than others.
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Health professionals do not consider fibromyalgia to be an inflammatory disease, but some believe it is nerve inflammation.
It suggests using a multimodal approach to symptom management. This may include medication, exercise, complementary therapies and appropriate dietary choices.
For example, they suggest that eating an anti-inflammatory diet may help people with chronic pain. The Anti-Inflammatory Diet is not a specific eating plan, but its guidelines help people make the right choices.
A plant-based diet may also be helpful in reducing fibromyalgia symptoms. That’s because many plant-based foods contain antioxidants, which help the body get rid of “free radicals.” These are waste products produced naturally by the body.
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Inflammation and oxidative stress. If fibromyalgia involves inflammation, eating foods that encourage a person to gain or maintain a healthy weight can help.
The DASH diet helps control blood sugar, but it also has general health benefits. Learn more here.
Eat eight to nine servings of fruits and vegetables a day: Eating a variety of colorful fruits and vegetables ensures a rich array of nutrients. Broccoli and berries are particularly nutrient-dense foods.
Choose whole grains: Whole grains include barley, buckwheat, oats, quinoa, brown rice, rye, wheat and spelt. These foods provide vitamins, proteins and fibers.
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Include herbs and spices: Many herbs and spices contain antioxidants that help reduce inflammation. Turmeric, bay leaves, cinnamon and many others provide many benefits.
Vitamin D-rich foods may not relieve symptoms for everyone with fibromyalgia, but they have general benefits, such as building healthy bones.
The Mediterranean diet is rich in fish, fruits, vegetables and anti-inflammatory foods. Learn more about this diet here.
Certain supplements and ingredients can make fibromyalgia symptoms worse. We will explain them in more detail in the sections below.
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For those with fibromyalgia, it may help to limit excess dairy consumption. Because most dairy products contain saturated fat. People should try to choose low-fat versions or milk alternatives such as soy milk.
It also helps to limit red meat consumption. Instead of eating red meat every day, choose turkey, fish and vegetable alternatives.
Examples of these include monosodium glutamate (MSG), which enhances flavor, and aspartame, which is an artificial sweetener.
As of 2012, 30% of people with fibromyalgia and irritable bowel syndrome (IBS) who stopped using MSG and aspartame experienced a reduction in symptoms. However, symptoms returned when these supplements were resumed.
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Studied what happened when 20 people with fibromyalgia avoided gluten for 5 to 31 months. Fifteen stopped having chronic pain, and three were able to stop using opioids altogether.
In addition, 2017 research revealed that people with signs of both fibromyalgia and gluten sensitivity responded well to a gluten-free diet.
People should always talk to their doctor before eliminating an important food such as gluten from their diet. For example, eliminating gluten means cutting back on whole grains. This leads to low intake of fiber and other nutrients.
Keeping a food diary and recording symptoms that occur after eating certain foods can help. If a pattern emerges, it’s worth avoiding these foods for a while to see how it affects symptoms.
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It is important to remember that avoiding any or all of these foods may not eliminate all fibromyalgia symptoms.
Also, when dieting, people should make sure they are getting the nutrients they need from other foods or supplements.
It’s important to talk to your doctor before taking any supplement, even “natural” ones. Some supplements may have negative effects, while others may interact with medications the person is taking.
For example, some people with fibromyalgia use antidepressants such as sertraline (Zoloft) or fluoxetine (Prozac). St. John’s wort may interact with these types of medications.
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According to the American Academy of Family Physicians, 20-30 minutes of aerobic exercise daily 2-3 days a week can reduce symptoms and fatigue in people with fibromyalgia.
People with fibromyalgia may want to speak with a yoga instructor tailored to their needs and physical abilities. This may include using a cushion to support the body during certain activities.
Most of these are safe to try, although there is currently no scientific evidence to support them. For treatments such as homeopathy and acupuncture, they should check if the provider they choose has approved qualifications.
A good place to start is to make sure the diet includes a variety of fresh fruits and vegetables.
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Medical News Today has strict sourcing guidelines and only sources from peer-reviewed studies, academic research institutes, and medical journals and associations. We avoid using third-party referrals. We link to primary sources (including studies, scientific references, and statistics) in each article and list them in the Resources section below our articles. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy. Fibromyalgia is a chronic disease that usually causes pain along with fatigue in the muscles, tendons and ligaments. The exact cause of fibromyalgia is still unknown, and the condition is difficult to diagnose and there is no specific cure. A combination of exercise, medication, therapy and a healthy diet can help patients manage their symptoms. An app you can use to set up and track a fibromyalgia diet plan so you can get the most out of your diet while avoiding fibromyalgia flare-ups.
If you are a patient with fibromyalgia, you may be prescribed drug treatments such as pain relievers. However, this may not be enough to control your pain. There are other things you can do to help manage your fibromyalgia symptoms, such as; Regular exercise, behavioral therapy, massage therapy and, perhaps most importantly, diet. Over the years, many studies have been conducted showing that there is a strong relationship between health and nutrition.
You may be wondering if there are any changes you can make to your diet to improve symptoms such as muscle pain, fatigue, or memory loss. Unfortunately, there are currently no studies that confirm certain foods that all patients should eat or avoid. However, you may want to make small adjustments to your diet to see how certain foods affect you and how you feel.
Some patients have sensitivity to certain foods and this may vary from patient to patient. Many patients report that symptoms worsen after eating certain foods. The goal is to identify foods that help relieve your symptoms and those that make them worse. This will ultimately help reduce your pain and fatigue and increase your overall quality of life.
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A balanced diet with fruits and vegetables, healthy fats, whole grains, lean proteins and low-fat dairy products is ideal for fibromyalgia or anyone. You should avoid unhealthy foods like processed foods, refined grains, saturated fats and try to reduce sugar and salt. A well-rounded diet gives you the energy you need to lead an active lifestyle, which improves your overall health.
You should follow your fibromyalgia diet plan to focus on the foods that give you the most energy. Choosing the right one can leave you feeling tired and worn out. Meals containing protein or fat mixed with carbohydrates provide slow absorption and energy.
Try to eat breakfast every morning. With our busy schedules, it’s easy to skip breakfast, but some protein and whole grains will give you the energy you need to get through the morning. Eating small meals throughout the day can keep your energy levels up. When you feel tired in the evening, a small, healthy breakfast can give you the energy boost you need.
The foods listed above are just a small sample of foods to try adding or increasing to your diet to help manage or improve your symptoms.
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Research has shown that certain foods and substances can cause certain symptoms or worsen other symptoms. Many fibromyalgia patients have confirmed that certain foods can exacerbate symptoms by increasing inflammation and/or increasing food sensitivities. Although there is no definitive list, there are many ingredients and additives that can make symptoms worse.
Research has been done to investigate whether soy, S-adenosylmethionine, creatine, and many other supplements can help manage the symptoms of fibromyalgia. Currently, there is insufficient evidence to confirm that these supplements help reduce fibromyalgia symptoms. However, many supplements have potential anti-inflammatory effects
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