Fibromyalgia syndrome, or FMS, is a disorder characterized by chronic widespread pain and multiple tender points, with no obvious physical cause. Many fibromyalgia sufferers also experience ongoing fatigue, sleep disturbances, headaches and psychological disturbances such as depression. Nutritional therapy can help reduce inflammation and pain, and manage your other fibromyalgia symptoms.
Foods to Eliminate
If you suffer from fibromyalgia, you should eliminate or greatly limit your intake of sugar, caffeine, alcohol, red meat and all highly processed foods. These foods irritate your muscles and stress your immune system and the elimination of these foods can alleviate fibromyalgia symptoms in many FMS sufferers, according to the National Fibromyalgia Association. If you suffer from FMS, you should also eliminate trans fats, found in baked goods and fried foods, as they promote inflammation as well.
Identify and Eliminate Food Allergies
Many fibromyalgia sufferers have food sensitivities and allergies, and identifying and eliminating allergenic foods is helpful. An elimination diet is a good way to identify food allergens; it involves eliminating the most commonly allergenic foods for three weeks. These foods include green peppers, corn, tomatoes and eggplant, as well as wheat, gluten, dairy, eggs, soy, tofu, peanuts, citrus, yeast and refined sugars. You should also eliminate all highly processed foods and foods with MSG, chemical additives, preservatives and/or food coloring. After three weeks, you should reintroduce one food item per day, and if no symptoms occur, that food is non-problematic. Should your symptoms reappear or worsen, however, it indicates a food allergy and you should eliminate that food item from your diet.
Foods to Emphasize
The National Fibromyalgia Association recommends eating a diet rich in raw, whole foods with plenty of fruits, vegetables, whole grains, nuts and seeds. Emphasize plant proteins, such as beans, lentils and legumes, because meat contains a substance called arachidonic acid, which promotes inflammation in the body and may worsen your symptoms. Cold water fish, such as trout, salmon, tuna, sardines and mackerel, are also recommended because they decrease inflammation and promote psychological health.
Additional Dietary Advice
Try to eat something every three hours and aim to consume 4 to 5 small meals a day. Eating regularly will ensure that you are receiving a steady stream of protein and carbohydrates, which are required for proper muscular function, notes Phyllis Balch in her book "Prescription for Nutritional Healing." Also drink at least 8 cups of purified water daily to prevent dehydration-related muscular pain. Finally, fiber is important to promote regular elimination and decrease circulating toxins. The Canadian School of Natural Nutrition recommends aiming for 30 to 50 g of fiber a day. To achieve this amount, consider taking supplement with 5 g of fiber, such as oat bran or ground flaxseed, three times daily.
References
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; 2008
- National Fibromyalgia Association; Nutritional Treatments for Fibromyalgia; Alyse Sabina; June 21, 2007
- "Prescription for Nutritional Healing 3rd edition"; Phyllis Balch, and James Balch, M.D.; 2003.
