Managing Fibromyalgia relies on a Pharmacological and a Non-Pharmacological approach, but those who manage their symptoms best adopt a holistic approach. Part of this holistic approach is maintaining a diet which does not contribute to flares and helps to control them when they are present.
Amongst the non-pharmacological strategies, there has been growing evidence to suggest the important role of nutrition in the management of the symptoms associated with Fibromyalgia.
In the article “Nutritional Interventions in the Management of Fibromyalgia Syndrome” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551285/ evidence is presented which provides encouraging research into the crucial understanding all Fibromyalgia sufferers should have of the relationship between Fibromyalgia and the food they eat.
Food and Fibromyalgia
Food can promote inflammation in the body
Those with Fibromyalgia have an increased sensitivity to pain therefore it’s important to limit those foods classified as inflammatory. Inflammation in our body increases our pain receptor sensitivity.
So when inflammatory foods are eaten, our bodies react to these substances as if dealing with an injury or attack. This can further increase pain sensitivity which can increase painful flares.
Food Intolerance
A common symptom of Fibromyalgia is food sensitivity and intolerance. The type of intolerances can vary so it is difficult to produce a one-size-fits-all list of foods to avoid. Careful experimentation should be made when building a sensible food plan as these intolerances can increase pain.
Irritable Bowel Syndrome (IBS)
Up to 70% of Fibromyalgia Sufferers have a diagnosis of IBS (Research Paper)
Both IBS and Fibromyalgia have similar clinical characteristics. Both are chronic pain disorders, most occur in women, the majority associate the onset of the condition with a stressful life event, and most describe disturbed sleep and chronic fatigue, certain medications can treat the symptoms of both conditions and psychotherapy and behavioural therapies have been shown to be helpful in the management of both conditions.
Therefore, following a diet low in the foods that flare IBS is appropriate for Fibromyalgia sufferers too – this is essentially an Anti-Inflammatory Diet.
What is an AntiInflammatory Diet?
An Anti-Inflammatory Diet helps to manage and control inflammation.
- Fresh Foods rather than processed foods
- Lean Protein sources such as chicken, fish, nuts and seeds
- Vegetables, beans and wholegrains
- Healthy Fats
This form of diet is more favourable and can help to reduce the body’s sensitivity to pain.
Although inflammation is an important component of the human body and essential for our immune systems, it can also be the cause of a lot of arthritic and other chronic pain states.
By choosing fresher foods from the AntiInflammatory Diet rather than more processed options, it may be possible to lessen the effects of inflammation on Fibromyalgia.
What are the foods to Avoid?
Choosing foods which increase inflammation or aggravate food sensitivities is likely to make the symptoms of Fibromyalgia worse and these include:
- SUGAR – Certainly studies have shown that reducing sugar intake or reducing it almost entirely can significantly impact your health and wellbeing. Consumption has an inflammatory effect and as we have seen this can worsen Fibromyalgia Pain. Also by controlling the amount of sugar consumed, we can control our weight. Carrying excess weight can put extra stress on the body, which can in turn contribute to fatigue and an increase in body fat.
- PROCESSED FOODS – These can often be the trigger of food sensitivity and inflammation. These foods often contain flavourings and preservatives which are inflammatory to the body.
- UNHEALTHY FATS – A lot of vegetable oils have an inflammatory effect and are a component of many of the unhealthy processed foods.
- ALCOHOL – There is some conjecture within the literature surrounding alcohol use. Some research suggests that moderate alcohol use can help with fibromyalgia pain, but most agrees that over use can lead to worsening of symptoms.
Although this list is not conclusive for all fibromyalgia sufferers, the following products should be eaten in moderation:
- GLUTEN
- RED MEAT
- DAIRY
- EGGS
- CAFFEINE
- FRUIT VEG FROM THE NIGHTSHADE FAMILY ie Potatoes and Tomatoes
Changing Lifestyle Habits
It may take time to notice big changes in your symptoms after making significant changes to your diet. It may in fact take several weeks to months for these symptoms to take hold.
Don’t be discouraged!
They will be worth making. Rather than giving up consider making further lifestyle changes too. The benefits of exercise is well documented. If you’d like to read more check out my article that will guide you through this Here.
Make sure that you take time to relax and follow practices such as mindfulness and meditation.
When looking at dealing with the myriad of symptoms that Fibromyalgia presents, it’s important to do all the positive things that you can in order to eat well, hydrate adequately, limit stress and remain positive.
