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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- National Institute of Arthritis and Musculoskelatal and Skin Disease: Fast Facts About Fibromyalgia
- Rheumatology International: Clinical Symptoms in Fibromyalgia Are Associated to Overweight and Lipid Profile
- Rheumatology International: Clinical Symptoms in Fibromyalgia Are Associated to Overweight and Lipid Profile
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Foods That Are Good for Fibromyalgia
Fibromyalgia affects 5 million adults in the United States, according to the National Institute of Arthritis and Musculoskelatal and Skin Disease, and yet the cause is unknown 1. Management of the disorder that causes chronic pain and fatigue revolves around symptom relief and includes medication, regular sleep, exercise and eating well. While there is no special diet for people with fibromyalgia, there is some evidence that eating certain foods -- or rather avoiding certain foods -- may help.
Start With Healthy Foods
To help manage your fibromyalgia, the University of Maryland Medical Center suggests you eat a variety of healthy foods 2. This includes antioxidant-rich fruits and vegetables such as blueberries, cherries, spinach and bell peppers. Additionally, instead of refined grains such as white bread, eat more whole grains such as brown rice, whole-wheat bread and whole-grain cereals to increase your intake of fiber and nutrients. Healthy proteins for fibromyalgia include lean meats, cold-water fish, soy and beans. You should also avoid processed foods that offer very little nutritional value such as cakes, cookies, fried foods and soda.
- To help manage your fibromyalgia, the University of Maryland Medical Center suggests you eat a variety of healthy foods 2.
- Additionally, instead of refined grains such as white bread, eat more whole grains such as brown rice, whole-wheat bread and whole-grain cereals to increase your intake of fiber and nutrients.
Watch Calories if You Need to Lose Weight
Sickle Cell Diet
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Carrying around excess weight may increase fibromyalgia symptoms, according to a 2014 study published in "Rheumatology International." The researchers suggested a weight-loss diet to help improve symptoms in those who are overweight or obese 3. The calories you need to get to a healthy weight depend on a number of factors, including current weight, height, gender and activity level. Your doctor can help you determine your calories to lose weight. You can start by tracking your current calorie intake with a food diary and then subtract 250 to 500 calories from that number to create a calorie deficit for weight loss.
- Carrying around excess weight may increase fibromyalgia symptoms, according to a 2014 study published in "Rheumatology International.
- " You can start by tracking your current calorie intake with a food diary and then subtract 250 to 500 calories from that number to create a calorie deficit for weight loss.
Try Omitting Gluten
Some people with fibromyalgia also suffer from nonceliac gluten sensitivity, which is a condition that causes behavioral change, bone or joint pain, muscle cramping, chronic fatigue, foggy mind and leg numbness.cause:
- Some people with fibromyalgia also suffer from nonceliac gluten sensitivity
- which is a condition that causes behavioral change
- bone or joint pain
- muscle cramping
- chronic fatigue
- foggy mind
- leg numbness
Diagnosis of nonceliac gluten sensitivity requires an intestinal biopsy. A 2014 study published in "Rheumatolgy International" found that individuals with fibromyalgia and nonceliac gluten sensitivity who eliminated gluten from their diets had a reduction in pain and were able to return to their normal lives 4. A gluten-free diet requires the elimination of all foods that contain wheat, rye and barley. While this is promising for those suffering from fibromyalgia, the authors of the study note that the findings are very preliminary.
- A 2014 study published in "Rheumatolgy International" found that individuals with fibromyalgia and nonceliac gluten sensitivity who eliminated gluten from their diets had a reduction in pain and were able to return to their normal lives 4.
- While this is promising for those suffering from fibromyalgia, the authors of the study note that the findings are very preliminary.
Look into Other Food Allergens
Does Old-Fashioned Oatmeal Contain Gluten?
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Eliminating food allergens may also help alleviate your symptoms, according to the University of Maryland Medical Center 2. Potential food allergens include dairy, wheat -- outside of a gluten allergy -- soy and corn, as well as food additives and preservatives. You should discuss food allergies with your doctor before making changes to your diet. An allergist can test for food allergies with a blood test, skin prick test, oral food challenge or an elimination diet.
- Eliminating food allergens may also help alleviate your symptoms, according to the University of Maryland Medical Center 2.
- An allergist can test for food allergies with a blood test, skin prick test, oral food challenge or an elimination diet.
Related Articles
References
- National Institute of Arthritis and Musculoskelatal and Skin Disease: Fast Facts About Fibromyalgia
- University of Maryland Medical Center: Fibromyalgia
- Rheumatology International: Clinical Symptoms in Fibromyalgia Are Associated to Overweight and Lipid Profile
- Rheumatology International: Fibromyalgia and Non-Celiac Gluten Sensitivity: A Description With Remission of Fibromyalgia
- Food Allergy Research and Education: Diagnosis and Testing
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2010
- Jackson Siegelbaum Gastroenterology: Gluten-Free Diet
- Joustra ML, Minovic I, Janssens AM, et al. Vitamin and mineral status in chronic fatigue syndrome and fibromyalgia syndrome: A systematic review and meta-analysis. PLoS One. 2017;12(4):e0176631. doi:10.1371/journal.pone.0176631
- Lachance L, Ramsey D. Food, Mood, and Brain Health: Implications for the Modern Clinician. Mo Med. 2015 Mar-Apr;112(2):111-5.
- Armstrong DJ, Meenagh GK, Bickle I, et al. Vitamin D deficiency is associated with anxiety and depression in fibromyalgia. Clin Rheumatol. 2006;26(4):551-4. doi:10.1007/s10067-006-0348-5
- Cairns BE. Influence of pro-algesic foods on chronic pain conditions. Expert Rev Neutrotherapeutics. 2016;16(4):415-23. doi:10.1586/14737175.2016.1157471
- Costa de Miranda R, Paiva ES, Cadena SMSC, et al. Polyphenol-rich foods alleviate pain and ameliorate quality of life in fibromyalgic women. Int J Vitamin Nutr Res. 2017;87;66-74. doi:10.1024/0300-9831/a000253
- Donaldson MS, Speight N, Loomis S. Fibromyalgia syndrome improved using a mostly raw vegetarian diet: An observational study. BMC Complement Altern Med. 2001;1:7. doi:10.1186/1472-6882-1-7
- García-Leiva JM, Carrasco JLO, Slim CM, et al. Celiac symptoms in patients with fibromyalgia: a cross-sectional study. Rheumatol Int. 2015 Mar;35(3):561-7. doi:10.1007/s00296-014-3110-3
- Marum AP, Moreira C, Tomas-Carus P, et al. A low fermentable oligo-di-mono-saccarides and polyols (FODMAP) diet is balanced therapy for fibromyalgia with nutritional and symptomatic benefits. Nutricion Hospitalaria. 2017 Jun 5;34(3):667-674. doi:10.20960/nh.703
- Ruiz-Cabello P, Soriano-Maldonado A, Delgado-Fernandez M, et al. Association of dietary habits with psychosocial outcomes in women with fibromyalgia: the al-Andalus Project. J Acad Nutr Dietetics. 2017 Mar;117(3):422-432.e1. doi:10.1016/j.jand.2016.09.023
- Rus A, Molina F, Ramos, MM, et al. Extra Virgin Olive Oil Improves Oxidative Stress, Functional Capacity, and Health-Related Psychological Status in Patients With Fibromyalgia: A Preliminary Study. Biol Res Nurs. 2017 Jan;19(1):106-15. doi:10.1177/1099800416659370
- Silva AR, Bernardo A, Costa J, et al. Dietary interventions in fibromyalgia: a systematic review. Ann Med. 2019 May;51(Suppl 1):2-14. doi:10.1080/07853890.2018.1564360
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Writer Bio
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.