Andy Montoya
While there is no one-size-fits-all fibromyalgia diet, certain dietary changes can help alleviate symptoms of this chronic pain disorder. People with fibromyalgia often experience enhanced sensitivity to various substances, including food. For example, sugar, carbohydrates, processed foods, and alcohol may exacerbate fibromyalgia symptoms. Dairy products, which contain saturated fat, may also be harmful, causing bloating, abdominal pain, and increased mucus production. On the other hand, a diet rich in antioxidants and omega-3 fatty acids may be beneficial. Some studies have shown that a diet rich in polyphenols, such as coffee, red fruits, pears, and dark chocolate, improved the quality of life for people with fibromyalgia. Additionally, a gluten-free diet may help those with gluten sensitivity and fibromyalgia.
Explore related products
$7.83 $17.99
$13.03 $15.99
What You'll Learn
Dairy products and cheese
For those with fibromyalgia who enjoy dairy, it is recommended to consume organic plain yoghurt and smaller amounts of dry cheese. There are also dairy alternatives available, such as cold-pressed olive oils, oat milk, nut milk, hemp milk, and cheese substitutes. These alternatives can provide similar nutritional benefits without exacerbating fibromyalgia symptoms.
It is important to note that dietary triggers may vary from person to person. An elimination diet can be helpful in identifying specific food triggers. This involves removing a suspected trigger food from the diet for several weeks and monitoring any changes in symptoms. If a pattern is observed, the food can be reintroduced to confirm its impact.
In addition to dairy, people with fibromyalgia may benefit from limiting refined carbohydrates, sugar, and processed foods. These can cause spikes in blood sugar levels, contributing to fatigue and pain. Adopting an anti-inflammatory diet, such as the Mediterranean diet, rich in fruits, vegetables, and healthy fats, may help manage fibromyalgia symptoms.
Overall, while dairy products and cheese may be problematic for some individuals with fibromyalgia, the impact of diet on this condition varies, and personalised dietary advice from a healthcare professional is always recommended.
Vacuum Sealed Cheese: Does It Go Bad?
You may want to see also
Sugar and inflammation
While there is no definitive scientific evidence that sugar causes or exacerbates fibromyalgia, many people with the condition have found relief after eliminating refined sugars from their diet. Fibromyalgia is characterised by chronic pain in various muscles and soft tissues, along with fatigue and cognitive issues.
Sugar is known to cause inflammation, which can worsen joint health and increase pain for people with fibromyalgia. It can also aggravate low blood sugar, cause adrenal problems, and lead to yeast overgrowth. The rise and fall of blood sugar levels after consuming sugar can exacerbate the fatigue associated with fibromyalgia.
In addition, sugar is often found in processed foods, which may trigger food sensitivities and increase inflammation. These include cookies, bread, pastries, white rice, potato chips, and alcoholic beverages. Sugar is also present in some healthy foods, such as yogurt.
It is important to note that people with fibromyalgia may experience sugar cravings due to low energy levels. This can lead to a cycle of increased pain and fatigue. However, by slowly eliminating or reducing sugar intake, individuals with fibromyalgia may see improvements in their symptoms within 6-12 weeks. Some people have reported feeling changes in their energy levels and mental sharpness just 10 days after cutting out sugar.
Feta Cheese and Brine: How Long Does It Last?
You may want to see also
Weight management and exercise
Dietary changes can help manage weight and fibromyalgia symptoms. Reducing or eliminating sugar and refined carbohydrates can help control weight and improve fibromyalgia symptoms. Sugar, including glucose, fructose, and sucrose, is not only found in candy and soft drinks but also in some healthy foods like yogurt. Refined carbohydrates, such as cookies, white bread, pastries, and white rice, cause blood sugar spikes and fluctuations, which can worsen fatigue and pain associated with fibromyalgia.
It is recommended to opt for whole grains, such as whole-grain bread, cereal, crackers, and pasta, instead of refined flour products. Additionally, choosing skinless poultry, fatty fish like salmon or tuna, and vegetable-based substitutes over red meat can be beneficial. A plant-based diet, rich in antioxidants, can help reduce inflammation and improve overall health.
For those with dairy sensitivities, limiting dairy intake or choosing low-fat dairy alternatives like soy milk or plain yogurt in small amounts can be advisable. Pre-packaged meals should be avoided due to their high sodium and preservative content, opting instead for organic and less processed foods.
Engaging in regular aerobic exercise for 20-30 minutes per day, 2-3 times a week, can help reduce symptoms and fatigue associated with fibromyalgia. Yoga, adapted to the individual's physical abilities, may also be beneficial.
Cheese Puffs: A Healthy Snack for Babies?
You may want to see also
Explore related products
Food triggers and sensitivities
While there is no one-size-fits-all "fibromyalgia diet", dietitians often tailor an individual's diet to their specific needs. This often involves an elimination diet, which helps to identify food triggers for specific fibromyalgia symptoms.
Food sensitivities can cause flare-ups in fibromyalgia symptoms. Sugar, for instance, has been linked to increased fibromyalgia pain. Sugar is also known to contribute to weight gain, which can put extra stress on the body and lead to inflammation. Refined carbohydrates, such as cookies, white bread, pastries, and white rice, can also cause blood sugar spikes and fluctuations, making the fatigue and pain of fibromyalgia worse.
Food additives called excitotoxins, such as monosodium glutamate (MSG) and aspartame, may worsen fibromyalgia symptoms. MSG is often added to food as a flavour enhancer, while aspartame is an artificial sweetener. These substances can be hidden under various names in ingredient lists, so it's important to be vigilant when checking nutrition labels.
Dairy products may also be harmful to people with fibromyalgia, causing symptoms such as bloating, abdominal pain, diarrhoea, and increased mucus production. Many dairy products also contain saturated fat, which can contribute to inflammation. However, some people with fibromyalgia may still enjoy dairy, in which case, plain yoghurt and small amounts of dry cheese are recommended.
A gluten-free diet has been shown to benefit people with signs of both fibromyalgia and gluten sensitivity. However, it is important to consult a doctor before eliminating major food groups, as this can lead to nutrient deficiencies.
Vegan Cheese: Does It Go Bad?
You may want to see also
Antioxidants and omega-3 fatty acids
While cheese is not explicitly mentioned in relation to fibromyalgia, it is worth noting that it is a dairy product, and dairy products generally do not contain taurine, which is found in meat, fish, and shellfish. Some people with fibromyalgia may have enhanced sensitivity to various substances, including certain foods. Inflammation-causing foods can worsen symptoms, so following an anti-inflammatory diet is often recommended.
Now, let's discuss the role of antioxidants and omega-3 fatty acids in fibromyalgia:
Antioxidants and Oxidative Stress
Oxidative stress occurs when there are too many free radicals or unstable molecules in the body, damaging cells and contributing to various medical conditions. Antioxidants are substances that can prevent or reduce this damage by counteracting the effects of free radicals.
Omega-3 Fatty Acids and Inflammation
Omega-3 fatty acids are commonly taken as nutritional supplements, often in the form of fish oil or flaxseed oil. They are known for their anti-inflammatory properties and their ability to reduce oxidative stress. People with fibromyalgia often experience chronic inflammation, which can be alleviated by omega-3 fatty acids. Research suggests that omega-3 fatty acids may improve the symptoms of fibromyalgia and chronic fatigue syndrome.
Natural Sources of Antioxidants and Omega-3 Fatty Acids
Natural sources of antioxidants include the olive plant, specifically the olive fruit and seed, which contain oleocanthal, a substance with potent antioxidant and anti-inflammatory properties. Additionally, grapevine leaves, a staple of Mediterranean cuisine, possess mild anti-inflammatory properties and are rich in vitamins and minerals.
For omega-3 fatty acids, wild-caught seafood, walnuts, chia seeds, and flaxseeds are excellent sources. These foods can help combat inflammation and improve overall health in people with fibromyalgia.
In summary, a diet rich in antioxidants and omega-3 fatty acids can be beneficial for individuals with fibromyalgia, helping to reduce inflammation and oxidative stress, which are key contributors to the condition's symptoms.
Feta Cheese: A Healthy Treat for Your Dog?
You may want to see also
Frequently asked questions
People with fibromyalgia may want to avoid foods that contain monosodium glutamate (MSG), sugar, carbohydrates, processed foods, alcohol, and saturated fats.
Monosodium glutamate (MSG) is a flavour enhancer that occurs naturally in some foods but is also added to others. A 2012 study found that fibromyalgia symptoms improved when participants followed a diet free of added MSG and aspartame for four weeks. Sugar is on the list because it is linked to increased fibromyalgia pain and may lead to weight gain, which can contribute to inflammation.
There is no one "fibromyalgia diet", but a diet rich in antioxidants and omega-3 fatty acids may help. The Mediterranean diet, which is rich in fish, fruits, vegetables, and anti-inflammatory foods, is one option. The DASH diet can also help control blood sugar and has overall health benefits.
In addition to adopting an anti-inflammatory diet, people with fibromyalgia may benefit from keeping a food journal to identify any patterns between their diet and symptoms. It may also be helpful to choose organic, whole-grain, and gluten-free options and limit dairy and red meat intake.
Magnesium citrate supplementation may reduce fibromyalgia symptoms, especially when paired with amitriptyline, a tricyclic antidepressant. Vitamin D supplementation may also help reduce pain in people with fibromyalgia who are deficient in this nutrient. However, it is important to speak to a doctor before taking any supplements as they can have adverse effects or interact with medications.
