Fibromyalgia diet recipes for better health. Help stop flairups. (2024)

FAQs

What is a good breakfast for fibromyalgia? ›

Try having a fruit and spinach smoothie for breakfast or a bowl of whole oats with berries. Instead of packaged snacks or dairy and meat products, reach for options like carrot sticks and hummus, broccoli and cauliflower, and colorful berries, if you want something to munch on.

Foods that are particularly rich in nutrients include broccoli and berries. Choose whole grains: Whole-grain foods include barley, buckwheat, oats, quinoa, brown rice, rye, wheat, and spelt. These foods provide vitamins, protein, and fiber. Choose healthful oils: Olive oil is a good choice.

Water. Fibromyalgia sufferers should drink at least 1.5 liters of water a day. A variety of herbal and fruit teas may also be beneficial.

Oily, fried foods

Because corn oil, sunflower oil and other vegetable oils often have inflammatory effects on the body, foods fried in these oils may worsen fibromyalgia symptoms. It's important to avoid foods containing unhealthy oils and fats, including pizza, cheese, cookies, doughnuts and other junk foods.

Nuts, nut butters, tofu, beans, legumes, egg whites, and vegetarian meat alternatives are excellent, non-meat sources of protein. Desserts: Sugary foods are a common trigger for fibromyalgia flares. Even if they don't directly cause symptoms, enjoy the treats in moderation or opt for fresh fruits instead.

Dairy. While dairy products can be helpful for certain conditions, they may be harmful for others such as symptoms of fibromyalgia. This harmful effect includes symptoms such as bloating, abdominal pain. diarrhea, and increased mucus production.

some people with fibromyalgia report alcohol causes symptoms to flare. Drinking alcohol while taking certain medications prescribed for fibromyalgia—such as anti-convulsants, antidepressants, and acetaminophen (an ingredient in many medications) could cause harmful interactions.

The CDC state that reducing stress through yoga, massage, and meditation may help people with fibromyalgia. They also note that cognitive behavioral therapy (CBT) can help people change the way they think about their pain and stress factors, which may help them manage their symptoms.

Patients with fibromyalgia who take opioids and consume caffeine have significantly lower pain interference, pain catastrophizing, less pain severity and depressive symptoms, and higher physical function than patients taking opioids who avoid caffeine. Interviews with Ryan Scott, MPH, CPH and Don Goldenberg, MD.

The bottom line. There's no cure for fibromyalgia, and there's limited research on the impact that diet has on the disease. However, making changes to your diet may help relieve some of your symptoms. Aim for a balanced diet rich in fruits and vegetables, and be mindful of which foods seem to aggravate your symptoms.

Is honey bad for fibromyalgia? ›

However, these sweeteners have been linked to headaches, fatigue, and other symptoms in people with fibromyalgia. You should, therefore, avoid foods and drinks that contain artificial sweeteners, and opt for natural sweeteners such as honey, maple syrup, and stevia instead.

Make time for self-care. Ice packs, back massagers, saunas, hot showers, the jacuzzi at your gym, spending all weekend watching Breaking Bad, or going to a restorative yoga class — whatever helps your pain and the depressive exhaustion of your flare-up, make time for it.

Other foods and ingredients that may cause symptoms for some people include, but are not limited to: Gluten. Red meat. Fruits and vegetables in the nightshade family, such as tomatoes, white potatoes, green peppers, and goji berries.

Lean protein: Eating some type of protein at every meal—whether it's chicken, fish, beans, nuts, or peanut butter, gives you energy by fueling your muscles. With fibromyalgia, it's common to feel low on energy, so bulking up on protein is essential.

Foods high in carbohydrates.

Okay, we understand this won't gain too many fans, but bread, pasta, crackers, muffins, and boxed cereals will only exacerbate symptoms of fibromyalgia. You can eat carbs as long as you choose the whole grain variety, such as quinoa, amaranth, and wild or brown rice.

Experts typically recommend any low-impact aerobic activity, such as walking, swimming, or cycling. Your doctor may advise you to work with a physical therapist on exercises specifically aimed at reducing pain and stiffness and improving function.