Foods to Avoid When Managing Fibromyalgia: A Comprehensive Guide

Understanding Fibromyalgia & Diet

Certain foods can potentially exacerbate fibromyalgia symptoms due to food sensitivities, inflammation, and other factors. This makes a Fibromyalgia diet plan crucial to your management plan. 

Foods that trigger fibromyalgia pain include some broad categories, which we’ll break down below. Keep in mind that each Fibromyalgia case is different – your symptoms, experiences and reactions to certain foods may differ compared to others.

Foods to Avoid with Fibromyalgia

Some of the worst foods for Fibromyalgia inflammation include (but are not limited to):

High Sugar Foods: Foods high in sugar (cakes, pasties, sweets, chocolate) can lead to energy spikes and crashes, and maintains inflammation, potentially worsening your fatigue and pain.

Processed and Fast Foods: Processed foods (white flour products, burgers or nuggets from fast-food chains, factory-made pies) often contain unhealthy fats and additives that may contribute to inflammation Processed foods, even savoury ones, also usually have a significant amount of hidden sugar.

Dairy Products: Some individuals with Fibromyalgia may be sensitive to dairy products, which can trigger digestive issues and discomfort.

Gluten-Containing Foods: Studies have shown a connection between gluten and fibromyalgia symptoms, particularly for those with a sensitivity to gluten or who have been diagnosed with celiac or other gastric sensitivity diseases.

Nightshade Vegetables: Some people report exacerbation of pain when consuming nightshade vegetables. Common nightshade vegetables include tomatoes, bell peppers, potatoes, eggplants, jalapenos, goji berries, cayenne pepper, and paprika.
 

Something else to consider in your diet: Caffeine

There are pros and cons to consuming caffeine. Some people experience less pain and better physical functions, while others find it disturbs their sleep or makes their chronic sleep disturbances worse. If you are drinking a lot of caffeine, don’t cut down suddenly though - sudden cuts or changes in coffee consumption can also cause withdrawal headaches.

Latest studies suggest a moderate intake of 2 cups of moderately strong coffee a day. However, it’s important to pay close attention to the timing, and quantity, of caffeine you consume. Try to keep to a caffeine schedule - ie drink your two cups at the same time every day, and definitely not in the late afternoon or evening. The half-life of caffeine is 6 hours, so if you drink coffee at 3pm, 50% of the caffeine is still circulating in your bloodstream at 9pm, and may interfere with your ability to fall or stay asleep. 

The first cup of coffee of the day should only be drank after breakfast, and only about an hour after being up and about, in order to avoid cortisol and adrenaline overloads and crashes. Women sometimes respond differently to men, as hormones are more easily affected, so they are often advised to always eat shortly before consuming caffeine.

Energy drinks or energy sweets should be avoided.

Identifying Your Own Personal Food Triggers

Keeping a food diary to track what you’ve eaten and subsequent symptoms can help you identify personal triggers. Every Fibromyalgia case is complex and different, and sometimes it’s a combination of several factors that cause a flare, or something else (other than food) entirely (a reaction to an allergen or particular activity, for example).

Types of Food You Should Be Eating; if you have Fibromyalgia

Anti-inflammatory Diet

An anti-inflammatory diet, which shares many commonalities with the Mediterranean diet, has the potential to lower your pain levels if you have Fibromyalgia. It includes lean animal proteins such as chicken and fish, red meat only once or twice a month, unsaturated fats in small quantities (over saturated fats), and lots of leafy vegetables. There are also some specific foods that are particularly good for lowering inflammation such as olive oil (in small doses) and blueberries.

Balanced, Whole-Food-Based Diet 

Dieticians and Fibromyalgia specialists recommend a diet rich in fruits, vegetables, whole grains such as brown rice, wholewheat flour and oats, and lean proteins to help maintain overall health and potentially reduce symptoms.

Tips for Implementing Dietary Changes 

It’s a good idea to make any dietary changes gradually, eliminating or adding only one thing for about 6 weeks at a time before moving on to the next, so that you can clearly identify any changes in your symptoms. 

We hope that these dietary recommendations for Fibromyalgia will help you in your management of this complex condition. Remember that these are general guidelines, so it’s best to consult with your clinician and dietician before you make any significant changes or start any new eating plan.

FAQs 

Q. Can changing my diet cure fibromyalgia?

A. No but managing Fibromyalgia with diet is one of the ways you can help yourself in lowering inflammation and pain levels.

Q. How long does it take to notice improvements in symptoms after dietary changes?

A. It will vary from person to person – symptoms may improve in 1 week, or any time up to 3 months, or not at all. 

Q. Are there any supplements recommended for fibromyalgia?

A. Yes, some patients have experienced some positive results from magnesium, vitamin D, melatonin, omega-3 fatty acids, and 5-HTP supplements.

Q. How can I balance enjoying food while managing my fibromyalgia?

A. Find the ingredients that you enjoy within the recommended anti-inflammatory and whole grain diets and prepare meals using those. You can also try some of our anti-inflammatory recipes!

Q. What should I do if I have a fibromyalgia flare-up after eating certain foods?

A. Stop eating that food, and keep logging your meals, snacks and symptoms in your food journal to make sure it wasn’t perhaps a different food that caused the flare-up, or something else like a stressful event. Tell your dietician and ask for some advice that’s tailored to you.

Get support with diagnosing, treating and managing Fibromyalgia with The Pain Collective. Book your consultation with us by calling 087 550 0644 or emailing info@healthcollectiveheal.com for an appointment at any clinic.