We hear about a new diet every day, and there are so many of them in the market today that it often feels overwhelming to navigate and choose the right one. In case you have fibromyalgia and have searched for diets that could help you, you may have been overwhelmed and confused because there are so many new diets out there like Keto, low carb, and weight watchers that it can be hard to figure out what to eat. It can add stress and fear to an already challenging condition. If you follow a certain diet or have followed it in the past, you’ll know how frustrating it can be when you’re unable to follow it or fall off the diet wagon.
So following a strict diet can be challenging and stressful. One of the symptoms of fibromyalgia is IBS or irritable bowel syndrome, which can cause constipation or diarrhea which can make dieting even more stressful and frustrating.
But it doesn’t imply that dieting is wrong and you shouldn’t follow it. You need to understand that healthy and consistent nutrition is one of the most powerful and strategic ways to positively impact your overall health, especially when it comes to managing fibromyalgia symptoms. Eating a balanced diet that includes nutrient-dense foods can help in reducing inflammation, improve energy levels, and support overall health. It’s also important that you avoid certain foods and ingredients that can aggravate your symptoms. By focusing on healthy and consistent nutrition, you can take an active role in managing your symptoms and improving your quality of life.
Let’s take a closer look at the connection between fibromyalgia and nutrition and figure out how to make healthy eating a little less of a chore and a little more of a pleasure for you.
Fibromyalgia, Nutrition and the Nervous System: How are they connected?
Without diving too deep into the details and making it feel like school all over again, let’s look at things from a high level. But this is going to be a little complicated so hang tight!
Our brain acts as the control center of the body through the nervous system, which is composed of two main parts: the central nervous system (comprising the brain and spinal cord) and the peripheral nervous system (a network of nerves throughout the body). The peripheral nervous system controls both voluntary actions, such as walking, driving, sitting, singing, etc., as well as involuntary actions necessary for survival, such as heart rate, respiration, blood pressure, digestion, etc.
Within the peripheral nervous system, there is the autonomic nervous system, which further has three parts: the sympathetic, parasympathetic, and enteric. The sympathetic nervous system is responsible for the “fight or flight” response in dangerous and stressful situations and it can become overactive in fibromyalgia which can lead to inflammation in the muscles, tendons, and ligaments when it remains overactive for a longer period. As a result of this inflammation, the muscles become more sensitive to pain.
The enteric nervous system is located in our gut and stretches throughout the digestive tract and is often referred to as the “second brain” because it contains over a hundred million neurons. Imbalances in gut health can affect the production of “happy brain chemicals” and have a negative impact on overall well-being. And all these nervous systems are interconnected so when one is impacted, it can have a ripple effect on the others. When the body is in pain, it can negatively impact gut health and vice versa.
So our goal is to consume food that reduces inflammation, is easier to digest, and provides the right mix of nutrients so that it keeps the brain and the entire nervous system healthy.
5 Foods to Include in a Fibromyalgia Diet
Now there is no one size fits all diet for fibromyalgia or any health-related condition for that matter. We are all unique and our bodies respond differently to different foods and nutrients. It’s possible that what works well for someone else might now work well for you.
For example, you may find that consuming dairy products exacerbates your symptoms, while someone else may find that they reduce inflammation and pain. You might be allergic to one thing and that same thing may work well for someone else. You get the point, right?
Having said that, you should experiment and find the foods that work best for you. You’ll find that some foods can reduce inflammation, improve energy levels, and support overall health while some can aggravate fibromyalgia symptoms. Again, it’s you who knows yourself best. So keep an open mind and be willing to try different foods and observe how they affect your symptoms. With time, patience, and a little experimentation, you can find a diet that works best for you.
Let’s explore some of the foods that should be a part of your daily diet to support your overall health and manage fibromyalgia symptoms.
Antioxidant-Rich Fruits and Vegetables
Pause for a moment and think about it, we talk about living but we want to consume dead food. Does that not sound ironic?
It is scientifically proven and if we pay enough attention then we can observe in our bodies that a vegetarian diet consisting of mostly living food is the best fuel for this body. It is the easiest to digest and full of nutrients. Our body takes around 3 hours to digest a fruit whereas it takes around 50 hours to digest cooked meat. So you can imagine how much heavier it is for the system and how much longer it stays in our system.
Eating a balanced quantity of seasonal fruits and vegetables is essential for our bodies. And the best diet for fibromyalgia or any other mental health-related problem would consist of a good amount of fresh fruits and vegetables. Fruits and vegetables have the right mix of vitamins, minerals, and antioxidants. The main benefit of including more fruits and vegetables in your diet is their anti-inflammatory properties.
They can help in reducing the inflammation in the body which is responsible for causing pain in chronic illnesses like fibromyalgia. Additionally, they are high in fiber which is essential for maintaining a healthy digestive system and regulates cholesterol in the body.
The key thing to keep in mind is that you should try and eat around 40-50% of the total food you eat throughout the day in its raw form, meaning it should be alive or it has live cells.
The general concept to keep in mind while deciding whether this is alive or dead is to imagine what would happen if you plant this thing in the soil and water it for a few days. If a new life will sprout out of this then it’s live food otherwise it’s dead. Fruits and vegetables could be the major portions in that but there are other things that you can include like nuts, sprouts, lentils, beans, etc.
Healthy Fats
Understand it like this, our body is the hardware and the mind is its software which controls and governs the proper functioning of this body. So we need to keep the mind healthy and provide suitable fuel to ensure its proper functioning.
And healthy fats, also known as unsaturated fats, help to improve brain function and cognitive performance. One type of healthy fat that is particularly helpful in maintaining good brain health is Omega-3 fatty acid, which is a type of polyunsaturated fat found in fish, nuts, and seeds.
Several studies have shown that omega-3 fatty acids have an anti-inflammatory effect, which is particularly helpful in mental health-related conditions such as depression, anxiety, and fibromyalgia.
So you need to include healthy fats in your daily diet. Some foods that contain healthy fats are:
- Nuts and seeds: Almonds, cashews, peanuts, flaxseeds, and chia seeds are good sources of monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids.
- Avocado
- Olive oil
- Fatty fish: Salmon, mackerel, and sardines
- Eggs
Whole Grains
There are so many benefits of including whole grains in your diet. They are an excellent source of fiber which will keep your digestive system healthy and prevent constipation. They are rich in essential nutrients such as vitamin B, magnesium, and iron which can help to reduce inflammation and improve overall health. We are generally deficient in vitamins B and D, so adding whole grains to your daily diet can improve the deficiency.
The other notable benefit of whole grains is that they are low on the glycemic index so they won’t cause a spike in blood sugar levels which is good because blood sugar imbalance has been shown to elevate fibromyalgia symptoms.
They also have some added advantages over refined grains such as weight management since they contain fiber that’s not there in refined grains so they tend to be more filling than refined grains, which can help to control appetite. They are rich in antioxidants and minerals so they help in reducing bad cholesterol, lower the risk of heart disease and stroke, and promote good cardiovascular health.
One of the most notable benefits of whole grains is that they are low on the glycemic index, which means they won’t cause a spike in blood sugar levels. This is particularly beneficial for individuals with fibromyalgia, as blood sugar imbalances can exacerbate symptoms. Additionally, whole grains can aid in weight management as they tend to be more filling than refined grains, which can help to control appetite.
Lean Proteins
If you exercise or do any form of physical activity then you would know that your muscles pain a lot due to soreness. Exercising is recommended for fibromyalgia and is a key component in managing symptoms and improving overall health. And since protein is essential for the repair and regeneration of muscle tissue, it becomes very important to consume a good amount of protein daily.
Proteins provide the body with the necessary building blocks for enzymes, hormones, and other essential molecules and are important for maintaining a healthy metabolism. So proteins are essential for maintaining overall health and managing symptoms of fibromyalgia. There’s a wide variety of lean proteins that you can choose from and experiment with what works the best for you like tofu, legumes such as lentils, chickpeas, beans, etc., Quinoa, greek yogurt, eggs, etc.
Herbs and Spices
Several herbs and spices have shown anti-inflammatory properties that can be included in your diet. For example, turmeric has been used for centuries in traditional medicine for its anti-inflammatory properties, ginger, cinnamon, garlic, rosemary, black pepper, etc.
So these are the foods that have anti-inflammatory properties and are rich in antioxidants which make them suitable for managing fibromyalgia symptoms. Now let’s look at some of the foods to avoid in fibromyalgia.
Foods to Avoid in Fibromyalgia Diet
The symptoms of fibromyalgia are different for everyone, so it’s possible that what works for someone else might not work for you, and vice versa. So as we mentioned earlier, it’s important for you to maintain a journal and keep track of the foods that you consume and how they impact your symptoms. However, there are certain foods that you should definitely avoid as they may worsen your symptoms. Let’s cover them in a little more detail.
Foods That Contain Additives
Snacks, packaged items, processed foods, etc. are some of the foods that would come under this category and there are so many things wrong with them. The idea behind these types of food products is that they are designed to last longer so that you can easily store them at your place without having to shop every day or take them out with you on a trip or something so you don’t have to worry about food. But they come with a host of negative effects. In order for them to last longer, there often contain artificial ingredients, preservatives, and food additives, also known as excitotoxins, such as flavor enhancers, artificial sweeteners, etc.
Some examples of this type of food would be
- Refined carbohydrates like all-purpose flour, white pasta, white rice, white bread, etc.
- Sweetened beverages like cold drinks, soda, etc.
- Canned soups and vegetables,
- Processed meat
So you should be mindful of these types of foods and avoid them as much as possible when managing fibromyalgia.
High-Fat Foods
There are two types of fats in our food, saturated and unsaturated. You have to understand that healthy fats, also known as unsaturated fats are essential for our bodies while saturated fats are equally bad. Consuming too much saturated fats can have negative effects on our health, whether you have fibromyalgia or not. They tend to raise the levels of bad cholesterol in the body, which can build plaque in the blood vessels, restricting blood flow and increasing the risk of heart disease. They can also negatively impact our liver and pancreas, leading to fatty liver and other health issues.
The other negative thing about saturated fats is that they increase inflammation in the body and can also increase the perception of pain in the body, or sensitivity to pain in the body. Both these can factors can elevate fibromyalgia symptoms and cause more pain and fatigue.
Caffeine and Alcohol
Fibromyalgia patients often face difficulties sleeping and both caffeine and alcohol can make it even harder. Although it’s a debatable topic but caffeine can make it harder to fall asleep and can cause muscle tension and headaches.
Alcohol can cause restless sleep and can worsen muscle pain and muscle stiffness. Both caffeine and alcohol can be contributing factors to stress and irritation. Even if you can’t avoid them completely, at least limit their consumption and be wary of the time at which you consume them. For example, having coffee at night might not be the best idea.
How to Create a Fibromyalgia Diet Plan?
But wait, wasn’t creating and following a diet plan a bad idea as we talked about at the very beginning? Well, it totally depends on how you approach it. You can either make it challenging and stressful, or you can make it fun and exciting. Rigidly sticking to a strict diet plan can be a real drag, so what can we do to make it more enjoyable? Let’s explore a few ways to add some excitement to your fibromyalgia diet journey.
Know What to Eat
By now, you would have a fair idea of the types of foods you can include in your daily diet and those that should be avoided. Keeping that in mind, take some time to make a list of your favorite foods that fall into the categories of whole grains, healthy fats, lean proteins, herbs, spices, fresh fruits, and vegetables. This way, you’ll have a variety of options to choose from when planning your meals, making it less of a chore and more enjoyable. Remember, a fibromyalgia diet doesn’t have to be restrictive and blend, it can be delicious and satisfying, too!
But, you still don’t know what works for you and what doesn’t. So this is where you maintain a food journal. By noting down what you eat, when you eat it, and how you feel after eating, you’ll be able to identify which foods trigger your symptoms and which foods help to reduce them. Of course, there could be other factors contributing to the symptoms but you’ll get a sense of it over time when you keep track of it and observe. You can either observe and decide for yourself or take that journal to your doctor or nutritionist to better understand what works for you and what doesn’t.
Remember, this process takes time and patience, but it’s worth it in the long run to find the right foods that work for you.
Incorporate Essential Supplements
The other important thing that you need to do is include some supplements. Our modern lifestyle, eating, and sleeping habits can make us deficient in the essential vitamins and minerals that our body needs to function properly. You can include a multivitamin and Omega-3 supplement in your daily diet and get yourself checked on which specific vitamins and minerals you may be deficient in. You can adjust your supplement regimen accordingly to manage your fibromyalgia symptoms and overall health.
Wrapping Up!
Nutrition is often called ‘alternate medicine’ and it’s true because most of the ailments in the body can be cured if you switch to a healthy and nutritious diet and maintain a healthy lifestyle. While following a strict diet can be very challenging and stressful and finding the energy to prepare healthy meals can be another struggle on an already stressful day. But eating well is important and making small changes and incorporating more nutritious options into your diet can have a significant impact on your overall health and well-being.
Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the area for your particular needs and circumstances prior to making any decision.
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