What you eat and drink can affect how strong the symptoms of fibromyalgia are.
If you’re one of the almost 4 million adults in the United States who have fibromyalgia, you may find that a balanced diet can help you manage the symptoms of this condition.
Some eating patterns, like a vegetarian or vegan diet, can help relieve the symptoms of fibromyalgia, such as pain and fatigue. Yet there are also foods to avoid eating, like processed meats, because they may trigger pain.
What is fibromyalgia?
Fibromyalgia is a chronic condition that causes pain all over your body, fatigue, and trouble sleeping. Other symptoms include:
- muscle and joint stiffness
- headaches and migraine episodes
- problem focusing and concentrating
- constipation
- numbness and tingling in hands and feet
Although anyone can develop the condition, there are risk factors that increase the possibility of having the condition, including:
- being female
- having conditions like:
- rheumatoid arthritis
- lupus
- osteoarthritis
- irritable bowel syndrome
- depression and anxiety
You’re more likely to develop fibromyalgia as you get older, although children and young adults can also develop the condition.
The causes of fibromyalgia are not fully known, but experts believe that genetics as well as environmental factors may play a role in the development of the condition.
There’s no cure for the condition, but you can cope with the symptoms and improve your quality of life by following certain strategies. These include:
- eating a balanced diet
- avoiding trigger foods
- exercising
- undergoing medical treatment
- trying complementary and alternative treatments
How does diet affect it?
Diet is an important part of managing fibromyalgia symptoms. A balanced diet can provide a mix of nutrients, which may help your body manage the pain and other symptoms of the condition. A balanced diet includes:
- fruits
- vegetables
- healthy fats
- whole grains
- lean protein
Research from 2018 suggests that eating anti-inflammatory and antioxidant foods can help reduce fibromyalgia symptoms. These foods include:
- herbs and spices like turmeric, bay leaves, and cinnamon
- berries
- leafy greens
- oily fish, such as salmon and mackerel
You can also consider a vegan or vegetarian diet to see whether they can help improve your symptoms. A 2020 review of studies found that people who followed a vegan diet reported significant improvements in their pain.
Foods to eat
Certain foods and diets have proven effective in reducing chronic pain and some symptoms of fibromyalgia.
A 2020 study suggests that the following foods and diets can help improve symptoms of fibromyalgia:
- olive oil
- ancient grains, like quinoa, farro, bulgur, brown rice, and oats
- green algae
- eggs
- a gluten-free diet
- a vegetarian diet
- the Mediterranean diet, which includes fruits, vegetables, leafy greens, and oily fish
You can also consider taking the following supplements:
- vitamin C
- vitamin D
- vitamin E
You can talk with a healthcare professional and a nutritionist, if you have access to one, to determine which eating pattern might help relieve fibromyalgia symptoms. It’s also important to consult a doctor before starting any new supplements.
Foods to avoid
When thinking about diets to manage fibromyalgia, you may want to avoid the foods that trigger your symptoms.
For example, people who followed a low FODMAP diet saw their symptoms improve in a 2017 study. FODMAP stands for fermentable oligosaccharide, disaccharide, monosaccharide, and polyols.
So, you may consider trying to avoid these foods:
- beans
- breads
- cheese
- pasta
- broccoli
- cauliflower
- peaches
Other foods and ingredients you may consider avoiding are:
- gluten
- monosodium glutamate (MSG)
- L-cysteine
- aspartame
- added sugars
- dairy products
- processed meats
Lifestyle strategies
Fibromyalgia has no cure. Its most common symptoms are pain at different points of the body, fatigue, and trouble sleeping. The condition can also lead to the development of anxiety and depression.
You can try some lifestyle strategies to help you cope with the symptoms of fibromyalgia. These include:
- Maintaining a moderate weight: It’s recommended that you do 30 minutes of exercise 5 days per week. Exercises can include walking, swimming, yoga, and tai chi.
- Reducing stress: You can reduce stress by meditating and practicing mindfulness.
- Getting enough rest: Sleep at least 8 hours per day if possible. Try to go to bed and wake up around the same time of day, as well as avoiding screen time before going to bed.
Other treatments
To manage the pain of fibromyalgia, you can consider other treatments — from medication to psychotherapy. These include:
- Medications: pain relievers such as ibuprofen (Advil), antidepressants like duloxetine (Cymbalta), and anticonvulsants such as pregabalin (Lyrica).
- Talk therapy: cognitive behavioral therapy and acceptance and commitment therapy
- Alternative therapies: acupuncture, biofeedback, and massage
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