Fibromyalgia Diet – What Foods to Eat and Avoid? Find Out!

If you’re living with fibromyalgia, you know that the condition can make everyday activities a challenge. From managing pain to dealing with fatigue, there’s a lot to contend with. But did you know that fibromyalgia diet may also play a role in how well you manage your symptoms?
fibromyalgia diet

Symptoms of Fibromyalgia

Fibromyalgia is a chronic condition that causes widespread chronic pain and fatigue. People with fibromyalgia often have trouble sleeping, and they may also experience cognitive difficulties, mood swings, and digestive problems. The exact cause of fibromyalgia is unknown, but it is thought to be related to genetic, physical, and psychological factors. There is no cure for fibromyalgia, but treatments and a fibromyalgia diet can help to relieve symptoms.

Fibromyalgia Diet

There’s no one-size-fits-all fibromyalgia diet, but there are definitely some foods that can help ease symptoms and some that may worsen them. In general, a healthy diet is always a good idea, but if you’re dealing with fibromyalgia, there are some specific things you should keep in mind.

Foods to Eat – Plant-Based Diet or Vegan Diet

One of the best fibromyalgia diets is a plant-based diet. This type of diet is high in fruits, vegetables, whole grains, and beans. It’s also low in animal protein, saturated fat, and sugar.

There are a few reasons why a plant-based diet may be helpful for those with fibromyalgia. First, plant-based diets are typically high in fiber. Fiber is important for gut health, and a healthy gut can help reduce inflammation throughout the body.

Second, plant-based diets tend to be lower in calories, which can help with weight management. Weight gain can make fibromyalgia symptoms worse, so keeping your weight in check is important.

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Eat More Omega-3 Fatty Acids

Fibromyalgia diet should include Omega-3 fatty acids. They are found in fish, such as salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts. In addition to eating more foods rich in omega-3 fatty acids, it may also be beneficial to take a fish oil supplement. Fish oil supplements contain both omega-3 fatty acids and eicosapentaenoic acid (EPA), another type of anti-inflammatory compound. 

Antioxidant-Rich Foods

Antioxidants are compounds that help protect the body against damage from free radicals. Free radicals are unstable molecules that can cause cell damage, leading to inflammation. Foods that are high in antioxidants may help reduce inflammation and ease fibromyalgia symptoms. Fibromyalgia diet should include berries, dark leafy greens, and nuts.

Try DASH Diet

The DASH diet is an eating plan that is designed to lower blood pressure. The diet consists largely of fruits, vegetables, whole grains, and low-fat dairy foods. It also includes lean meats, fish, nuts, and beans. The DASH diet is low in sodium, saturated fat, and added sugar. The diet has been shown to reduce blood pressure in as little as two weeks. The DASH diet is easy to follow and can be part of a healthy lifestyle.

Gluten-Free Diet

Gluten is a protein found in wheat, barley, and rye, and it can cause inflammation in people with celiac disease or non-celiac gluten sensitivity. While there is no cure for fibromyalgia, some patients with fibromyalgia find that eliminating gluten from their diet helps to reduce their symptoms. 

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Foods to Avoid: Cured Meats

Cured meats are one such food category that can trigger fibromyalgia flare-ups. Cured meats are those that have been treated with salt, nitrates, and other chemicals in order to extend their shelf-life. While these meats may be safe to eat in moderation, they can trigger painful symptoms in those with fibromyalgia. 

Avoid Glutamate

Glutamate is an amino acid that is found in many foods. It is also a neurotransmitter, and it is involved in a number of important bodily functions. However, glutamate can also be toxic in large quantities. This is especially true for people with fibromyalgia, as their bodies are less able to process and excrete glutamate. As a result, people with fibromyalgia should avoid foods that are high in glutamate.

Common sources of glutamate include MSG (monosodium glutamate), soy sauce, fish sauce, and some types of cheese. In addition, many processed foods contain added glutamate, so it is important to read labels carefully.

Avoid Processed Foods, Food Additives and Artificial Sweeteners

There are many different dietary approaches that have been claimed to help with fibromyalgia, but one of the most important things to do is to avoid processed foods. Processed foods are often high in sugar, salt, and unhealthy fats, which can trigger inflammation and make symptoms worse. In addition, processed foods tend to be low in fiber and nutrient-dense, making them less filling and more likely to cause weight gain. 

Remember, there’s no one perfect fibromyalgia diet. But following these general guidelines can help you make choices that may ease your symptoms and improve your overall health.

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