Fibromyalgia diet recipes for better health. Help stop flairups. (2024)

FAQs

What is a good breakfast for fibromyalgia patients? ›

Try having a fruit and spinach smoothie for breakfast or a bowl of whole oats with berries. Instead of packaged snacks or dairy and meat products, reach for options like carrot sticks and hummus, broccoli and cauliflower, and colorful berries, if you want something to munch on.

Water. Fibromyalgia sufferers should drink at least 1.5 liters of water a day. A variety of herbal and fruit teas may also be beneficial.

Foods that are particularly rich in nutrients include broccoli and berries. Choose whole grains: Whole-grain foods include barley, buckwheat, oats, quinoa, brown rice, rye, wheat, and spelt. These foods provide vitamins, protein, and fiber. Choose healthful oils: Olive oil is a good choice.

Regular gentle exercise is one of the most effective ways that fibromyalgia flare ups can be avoided or diminished and pain managed. Exercise in moderation may increase pain at first but may help prevent or improve pain over time and build up endurance, muscle strength, avoidance of depression, and boost moods.

Lean protein: Eating some type of protein at every meal—whether it's chicken, fish, beans, nuts, or peanut butter, gives you energy by fueling your muscles. With fibromyalgia, it's common to feel low on energy, so bulking up on protein is essential.

We understand this won't gain too many fans, but bread, pasta, crackers, muffins, and boxed cereals will only exacerbate symptoms of fibromyalgia. You can eat carbs, as long as you choose the whole grain variety, such as quinoa, amaranth, and wild or brown rice.

The CDC state that reducing stress through yoga, massage, and meditation may help people with fibromyalgia. They also note that cognitive behavioral therapy (CBT) can help people change the way they think about their pain and stress factors, which may help them manage their symptoms.

some people with fibromyalgia report alcohol causes symptoms to flare. Drinking alcohol while taking certain medications prescribed for fibromyalgia—such as anti-convulsants, antidepressants, and acetaminophen (an ingredient in many medications) could cause harmful interactions.

Possible triggers

Fibromyalgia is often triggered by an event that causes physical stress or emotional (psychological) stress. Possible triggers include: a serious injury, such as after a car accident. an infection, such as Epstein-Barr virus or Lyme disease.

Plant-Based Diets

The two-month study involved the balanced intake of protein, carbohydrates, fats, and nutrients using raw fruits, salads, carrot juice, tubers, whole grains, nuts, seeds, and dehydrated barley grass juice. Of the 20 participants who made it to the trial's end, 19 achieved a positive result.

What fruits are not good for fibromyalgia? ›

Nightshade fruits and vegetables

Studies have shown that 74%-90% of people with inflammatory conditions such as arthritis or fibromyalgia experienced increased inflammation and pain after eating nightshade family fruits or vegetables. These include tomatoes, bell peppers, white potatoes, eggplant, chilies and paprika.

Which vitamin deficiency causes fibromyalgia? It is possible, based on some evidence , that magnesium and vitamin D deficiencies may contribute to fibromyalgia. However, additional studies are needed to show how other factors influence its development.

The most helpful treatment approach for fibromyalgia is a combination of self-care, physical activity and cognitive-behavioral therapy. But medication may also be needed. Many drugs prescribed for fibromyalgia work to turn down “pain volume” in the central nervous system (CNS).

Too much stress may trigger your fibromyalgia symptoms. Reducing stress may ease depression, anxiety, and fatigue and improve sleep. Make time for yourself every day to decompress and relax. Be sure to do something you love like read, listen to music, or take a walk.

Moderation is the key. If a person with fibromyalgia does too much on days when their symptoms are less, they may end up having more bad days. However, on bad days, individuals should still try to be as active as they can. Keeping activity levels as even as possible provides the best outcome.

Nuts, nut butters, tofu, beans, legumes, egg whites, and vegetarian meat alternatives are excellent, non-meat sources of protein. Desserts: Sugary foods are a common trigger for fibromyalgia flares. Even if they don't directly cause symptoms, enjoy the treats in moderation or opt for fresh fruits instead.

Look out for wheat-free cereals such as corn flakes, millet flakes or rice puffs. These are available in sugar-free versions in many supermarkets and most health stores. Wheat-free pastas made from spelt, rice, corn and other non-wheat grains can also be found in health stores and some supermarkets.

While there is little evidence linking sugar to fibromyalgia pain, reducing intake of refined carbohydrates such as white rice and bread can help reduce symptoms. Refined carbohydrates can aggravate pain because these foods are digested very quickly, causing blood sugar levels to spike and then drop.

Other foods and ingredients that may cause symptoms for some people include, but are not limited to: Gluten. Red meat. Fruits and vegetables in the nightshade family, such as tomatoes, white potatoes, green peppers, and goji berries.