Fibromyalgia is a chronic condition that causes aches and muscular pain throughout your body, particularly in your shoulders, neck, back, thighs and head. This condition can also cause symptoms such as insomnia, gastrointestinal distress, joint stiffness, depression and irritability. Diet cannot cure fibromyalgia; however, making changes to your diet may help relieve symptoms.
Talk to your physician if you plan to alter your diet to address your fibromyalgia symptoms.
Whole Grains
Avoid products that contain refined flour, including snack crackers, white bread, flour tortillas, white pasta, doughnuts, bagels and cakes. Refined flour is a simple carbohydrate that may increase muscle and connective tissue inflammation, increasing stiffness and pain associated with fibromyalgia, according to Phyllis Balch, C.N.C., author of "Prescription for Nutritional Healing." Opt for whole-grain products, which provide complex carbohydrates for energy without increasing inflammation.
Antioxidant Fruits
Choose antioxidant-rich fruits as snacks instead of opting for packaged snack such as potato chips or cookies. Apples, kiwi, cherries, strawberries and oranges are all abundant sources of antioxidants. The antioxidants in these foods may help prevent cellular damage to your muscles, brain and connective tissues caused by unstable free radicals in your body, according to Balch. This may help prevent the physical and mental symptoms of fibromyalgia from becoming worse.
Omega-3 Fatty Acids
Omega-3 fatty acids, which are primarily found in fish oil, may help reduce inflammation associated with fibromyalgia, according to the University of Maryland Medical Center. This may alleviate joint stiffness and muscle aches. Take fish oil supplements or add fish such as salmon, herring, mackerel and tuna to your diet. If you are a vegetarian, obtain omega-3 fatty acids from plant-based foods such as walnuts and flax seeds.
Vegetables
Opt for fresh vegetables such as spinach, broccoli, carrots and squash as side dishes. These foods are high in dietary fiber, which may help lower "bad" cholesterol and improve blood circulation, according to Balch. This may increase the availability of vitamins and minerals necessary for proper muscle function. Avoid potatoes, bell peppers and eggplant -- these vegetables contain solanine, which may inhibit enzyme activity in your muscles, increasing pain.
Lean Proteins
Choose lean proteins, such as tofu, legumes and white-meat poultry instead of red meats and fried chicken. Protein is a necessary nutrient for rebuilding muscle and connective tissue cells, according to Balch. Fried chicken, pork and beef are high in saturated fats, which elevate "bad" cholesterol and interfere with blood circulation.
References
- University of Maryland Medical Center: Fibromyalgia
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C. et al.; 2010
