what are some dietary changes that can help manage fibromyalgia symptoms?

Dietary Changes for Fibromyalgia

Fibromyalgia is a chronic disorder that causes widespread musculoskeletal pain, fatigue, sleep, memory, and mood issues. While there is no cure for fibromyalgia, a variety of medications, therapies, and lifestyle changes can help control symptoms

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. Here are some dietary changes that may help manage fibromyalgia symptoms:

Foods to Eat

Eating a balanced diet that is rich in fruits, vegetables, whole grains, healthy fats, and lean protein is a good idea for anyone, regardless of whether they have fibromyalgia

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. However, getting the right mix of nutrients is particularly important for people with fibromyalgia, according to a 2018 literature review

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. Here are some specific foods to consider:

1. Fruits and vegetables: These are typically low in calories, high in fiber, and rich in antioxidants and phytochemicals. They may help reduce inflammation and oxidative stress, which are both associated with fibromyalgia
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2. Omega-3 fatty acids: These are found in fatty fish, walnuts, and flaxseed. They may help reduce inflammation and improve symptoms
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3. Vitamin D: This nutrient is found in egg yolks, low-fat yogurt fortified with vitamin D, orange juice fortified with vitamin D, and swordfish. It may help reduce pain and fatigue associated with fibromyalgia
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4. Whole grains: These include barley, buckwheat, oats, quinoa, and brown rice. They are high in fiber and may help regulate blood sugar levels, which can help reduce symptoms
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Foods to Avoid

There is no single "fibromyalgia diet," and the foods that trigger fibromyalgia pain may vary from person to person

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. However, some foods may worsen symptoms by increasing inflammation, aggravating food sensitivities, or both. Here are some foods to consider avoiding:

1. Sugar: Eating foods high in sugar can increase fibromyalgia pain because they put excess stress on the body, contributing to pain, obesity, and inflammation
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2. Processed foods: These often contain sugar and unhealthy fats, which increase inflammation. Flavorings and preservatives commonly used in processed foods may also trigger food sensitivities
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3. Unhealthy fats: Vegetable oils, such as corn oil, safflower oil, and peanut oil, may have inflammatory effects on the body. Foods fried in these oils may worsen fibromyalgia symptoms
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4. Gluten: Some people with fibromyalgia may have gluten sensitivity, which can worsen symptoms
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5. Caffeine: Caffeine can interfere with sleep, which can worsen fibromyalgia symptoms
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6. Alcohol: In some research studies, low to moderate alcohol consumption has been associated with increased fibromyalgia pain
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7. Food additives: Aspartame, MSG, and nitrates are food additives that may worsen fibromyalgia symptoms
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Remember to work with your doctor to find a dietary plan that works for you and your specific needs. They may be able to refer you to a nutrition expert who specializes in helping people with fibromyalgia develop a dietary plan

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