Fibromyalgia is a chronic condition characterized by multiple tender points, fatigue and widespread pain. In some cases of fibromyalgia, depression, sleep disorders and/or irritable bowel syndrome coexist with fibromyalgia. Certain dietary modifications may help to reduce inflammation and pain and support the health of fibromyalgia sufferers.
Foods to Avoid
Certain food products are thought to increase fibromyalgia symptoms and should be avoided. Avoid refined foods, such as white breads, pastas and all types of sugars, including white sugar, brown sugar, molasses and corn syrup, as well as highly processed foods. You should also avoid alcohol, tobacco, caffeine and trans fats, which are found in margarine and baked goods, and limit your intake of saturated fats.
Foods to Emphasize
Eat a diet high in fruits and vegetables. This is important because fruits and vegetables are rich in antioxidants, and antioxidants promote immune function, reduce inflammation and protect the muscles from free radical-induced damage. Eat most fruits and vegetables raw, because cooking depletes them of antioxidants and other essential nutrients. Other foods to emphasize include soy, beans, olive oil and fish.
Include Omega-3 Rich Foods
Omega-3 essential fatty acids have been found to decrease inflammation and improve immunity. They also protect your body cells from damage and help to reduce pain and fatigue. Cold-water fish, such as salmon, trout, tuna, mackerel and sardines, are great sources of omega-3s. Other good sources include walnuts, flaxseeds, flaxseed oil, green leafy vegetables, wheat germ and game meat.
Liquids, and Meal Timing
Liquids are important to flush out toxins and promote healthy bowel function. Drink six to eight glasses of filtered water daily. Finally, aim to eat four to five small meals a day. This ensures you are receiving a steady stream of protein and carbohydrates, both required for proper muscular function. If your body does not have enough fuel for energy, it will rob your muscles of essential nutrients and cause muscle wasting and pain.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; Lilieana Stadler Mitrea; 2008
- "The University of Maryland Medical Center: Fibromyalgia
