Fibromyalgia is defined as a set of symptoms characterized by allover muscle pain with tender-to-the-touch joints, sleep disturbances and overall fatigue. It is more common in women than in men, and can be difficult to diagnose. Since fibromyalgia is often difficult to identify, there really is no one diet to treat it. We do know, however, that a healthy, balanced diet can often help people feel better. A low fat diet that includes plenty of fruits and vegetables and complex carbohydrates, and limits or avoids alcohol, caffeine, sugar and artificial sweeteners, is recommended.
What to Look for
A balanced diet is one that includes a variety of foods from all 5 food groups (breads/cereals, fruit, vegetable, lean meat/poultry/fish/protein, and dairy). Carbohydrates should include whole grain breads and cereals, rice, pasta and starchy vegetables. Including at least 5 servings of fruits and vegetables provides a minimal amount of helpful antioxidants. Use fresh or frozen vegetables, eat fresh or dried fruits, and try to cook from scratch for the best nutrition.
Fatty fish that is high in omega-3 fatty acids, such as salmon, sardines or tuna, may help with muscle and joint pain, as could a fish oil supplement. When choosing a supplement look for a reputable brand. If you decide on a fish oil supplement, be aware that it can be difficult to distinguish which brand of fish oil supplement is free of toxins, so eating fatty fish is your best bet.
Your diet should also include adequate fluid, particularly plenty of water. The rule of thumb to drink eight 6 to 8 oz. glasses of water a day applies to a diet aimed at treating fibromyalgia. Supplementing with a B complex or multivitamin and mineral supplement could also be helpful. Magnesium and vitamin B12 may be of particular benefit. Some people with fibromyalgia may have low levels of serotonin, which plays a role in insomnia and mood. So there is suggestion that the supplement 5-Hydroxytryptophan (5-HTP) may help with fibromyalgia, but there is not yet scientific proof.
Common Pitfalls
Most foods that have been found to lessen symptoms of fybromyalgia are a result of anecdotal evidence and may not have the same effect in every person. Caffeine and alcohol can interfere with sleep and contribute to fatigue and should be severely limited or avoided altogether. Some people seem to benefit from avoiding chocolate, cured meats, carbonated beverages, sugary foods, processed baked goods and artificial sweeteners. Certainly if you find a link from a certain food to pain, discomfort or other symptoms, by all means avoid it.
While some studies have shown that 5-HTP may ease symptoms of insomnia and depression by raising serotonin levels, its role in reducing symptoms of fibromyalgia is limited. The FDA does not strictly regulate supplements so there is no guarantee of strength or purity of products. You should always check with your physician when considering any supplement.
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