Foods That Are Good For Fibromyalgia

Fibromyalgia is a chronic disorder characterized by widespread pain in your muscles, ligaments and tendons as well as sleep difficulties, depression, anxiety, memory lapses and difficulty concentrating. While the cause remains unknown, researchers believe fibromyalgia affects your brain and amplifies pain sensations, according to MayoClinic.com. Your symptoms may occur suddenly after a traumatic event or gradually, without an apparent trigger. Treatment, which may include medications, psychotherapy, relaxation techniques, exercise and dietary changes, aims to manage your symptoms.

Gluten-Free Grains

Gluten is a protein present in wheat, barley and rye. While gluten-containing foods are typically harmless and valuable sources of fiber and nutrients, the protein triggers digestive complications in many people with fibromyalgia, according to Dr. David Dryland, rheumatologist and co-author of "The Fibromyalgia Solution." To prevent or reduce gas, abdominal pain, bloating, indigestion and diarrhea, replace glutenous foods -- such as white and wheat breads, pasta, and wheat- and bran-based cereals as well as commercially prepared cookies, cakes, pie crust, pizza crust and pastries -- with gluten-free alternatives. These include brown, wild and basmati rice; gluten-free breads; oatmeal and cold cereals; air-popped popcorn; and starchy vegetables, such as potatoes, pumpkin and butternut squash.

Fruits and Vegetables

Fruits and vegetables are prime sources of antioxidants, which are nutrients that boost your body's ability to defend itself from infections and disease. Increasing your antioxidant intake may help reduce fibromyalgia symptoms, according to the University of Maryland Medical Center. Fruits particularly rich in antioxidants include berries, cherries, citrus fruits, kiwi, mango, papaya, black plums and tomatoes. Antioxidant-rich vegetables include red and green bell peppers, broccoli, Brussels sprouts, spinach, kale, mustard greens, and sweet potatoes. For longer-lasting energy and improved mood balance between meals and snacks, opt for whole produce over juices, dried fruit and canned fruit stored in heavy syrup, which may offset your blood sugar.

Cold-Water Fish

Cold-water fish, such as mackerel, herring, halibut, salmon, lake trout, flounder and sardines, contribute valuable amounts of protein, which supports blood sugar balance and cognitive function and omega-3 fatty acids. Omega-3 fats provide anti-inflammatory benefits and may reduce pain associated with fibromyalgia, according to Dryland. Since omega-6 fatty acids, prevalent in high-fat meats and dairy products, may worsen inflammation, replace these foods with baked, grilled or broiled cold-water fish for heightened benefits.

Soy

Soy is a protein-rich legume that contains protective nutrients known as phytochemicals. If you're prone to digestive problems, dairy products such as milk, yogurt and cheeses may trigger or worsen your symptoms, according to Dryland. If this is the case for you, seeking alternate sources of calcium and protein is important. Soy-based foods rich in protein and calcium include fortified soy milk; tofu; edamame, which are steamed soybeans; soy-based yogurt; and boiled soybeans.