Fibromyalgia is an inflammatory disorder characterized by multiple tender points, muscle and joint pain, tenderness and fatigue. The cause is unknown, but the University of Maryland Medical Center (UMM) notes that certain foods can worsen inflammation and consequently pain, while others can help to reduce fibromyalgia-related pain.
Food Allergens and Pain
UMM says that food allergies can cause or exacerbate fibromyalgia symptoms. Eating these foods can increase inflammation and pain levels in the body. As such, UMM recommends eliminating the most common food allergens, including dairy, gluten, corn, soy, preservatives and food additives, especially MSG. The Canadian School of Natural Nutrition (CSNN) says that many people are also sensitive to alcohol, chocolate, coffee, citrus fruits, eggplant, nuts, peppers, potatoes, shellfish, strawberries, sugar and tomatoes. CSNN recommends eliminating these foods for one month, and then reintroducing one food item per day. Monitor your symptoms closely as you add back food items. Should symptoms return or worsen, it indicates a sensitivity, and you should eliminate that food product permanently.
Refined Carbohydrates, Sugar and Pain
UMM recommends that you avoid processed foods and refined foods, such as white bread and pastas. In "Prescription for Nutritional Healing," Phyllis Balch says that you should also avoid sugar in all forms, including white sugar, brown sugar maple syrup, molasses, corn syrup, honey and fructose, as well as all food products that contain these sugars. Balch explains that the consumption of sugar promotes fatigue, compromises the immune system and increases pain. Balch warns, however, that when some people eliminate these sugars, they go through a withdrawal period where symptoms actually get worse. After a short period, you should notice a reduction of pain.
Foods to Limit or Eliminate
You should also avoid alcohol, tobacco, caffeine and trans fats, which are found in margarine and baked goods, while simultaneously limiting your intake of saturated fats found in most animal products, including animal meat, dairy and butter. Balch explains that these foods raise cholesterol levels and interfere with circulation, which ultimately elevates pain levels. CSNN adds that animal meats are particularly problematic because they contain a substance called arachidonic acid, which promotes inflammation and increases pain. CSNN recommends emphasizing soy and other vegetable-based protein sources over animal products.
Foods to Reduce Pain
Certain foods may help to reduce fibromyalgia-related pain. UMM recommends that you follow a diet that is high in fruits, vegetables, beans and cold-water fish. Balch says fruits and vegetables are especially important because they contain a substance called plant sterols, which stimulate the immune system and reduce inflammation. UMM adds that they are also rich in antioxidants, which protect your muscles and joints from damage by free radicals. Finally, dark leafy green vegetables, almonds, nuts, soybeans, seeds and seafood should be emphasized because they are high in magnesium. This is important because the ProHealth website notes that many fibromyalgia sufferers are deficient in magnesium, and a deficiency can result in muscular spasms and pain.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; Lilieana Stradler Mitrea; 2008
- University of Maryland Medical Center: Fibromyalgia
- ProHealth: Fibromyalgia Nutrition Basics: Common Deficiencies, Symptoms, and Supplement Strategies
