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Fibromyalgia: What Is The Right Diet And Diet For Those With Fibromyalgia?

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Fibromyalgia: What Is The Right Diet? | Evidence-based dietary advice and diet for those with fibromyalgia

Are you suffering from fibromyalgia and wondering what is the right diet for you? Research studies have shown that many people with fibromyalgia can have a very positive effect of eating the right diet and following these dietary advice we present here - so we hope you also get a good effect of the "fibromyalgia diet" we write about in this article based on a large overview study. The article will cover nutrition and diet in terms of what kind of food you should eat and what kind of food you should avoid - often in connection with anti-inflammatory versus anti-inflammatory.

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Research Report: The Best Fibromyalgia Diet

As is known Fibromyalgia a chronic pain diagnosis that causes significant pain in the muscles and skeleton - as well as poorer sleep and often impaired cognitive function (for example, memory and fibrous mist). Unfortunately, there is no cure, but by using the research you can become wiser about what can alleviate the diagnosis and its symptoms. Diet plays a key role in curbing inflammatory reactions in the body and in lowering the pain sensitivity in painful muscle fibers. This article is based on a large review study by Holton et al consisting of 29 research studies.



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Many people with fibromyalgia know how important it is to listen to the body to avoid pain peaks and "flare ups" (episodes with significantly more symptoms). Therefore, many people are also very concerned about their diet, due to the fact that they know that the right diet can reduce pain in fibromyalgia - but that they also know that the wrong type of food can lead to worsening of pain and fibromyalgia symptoms. In short, you want to avoid pro-inflammatory foods (anti-inflammatory) and rather try to eat more anti-inflammatory foods (anti-inflammatory). An overview study (meta-analysis) published in the renowned research journal Pain management concluded that deficiencies in a number of nutrients could lead to higher incidence of symptoms and that proper diet could help reduce both pain and symptoms. See the link to the study at the bottom of the article. (1)

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Too many people are plagued with chronic pain that destroys everyday life - that's why we encourage you to Share this article in social mediaFeel free to like our Facebook page and say: "Yes to more research on fibromyalgia". In this way, one can make the symptoms associated with this diagnosis more visible and ensure that more people are taken seriously - and thus get the help they need. We also hope that such increased attention can lead to greater funding for research on new assessment and treatment methods.

Also read: - Researchers may have found the cause of 'Fibro fog'!

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Believe it or not: In the old days it was thought that fibromyalgia was a mental illness

Many years ago, doctors believed that fibromyalgia was purely a mental illness. It was not until 1981 that the first study confirmed the symptoms of fibromyalgia and in 1991 America College of Rheumatology wrote guidelines to help diagnose fibromyalgia. Research and clinical studies are constantly making progress and we can now partially treat fibromyalgia, in combination with other treatments, through what we call the fibromyalgia diet.

Now we will take a closer look at what those with fibromyalgia should include in their diet - and what kind of food they should stay away from - based on the large research study by Holton et al (2016). We start with the food that one should eat.

Also read: - 7 Exercises for Rheumatists

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Food you should eat if you have fibromyalgia

Vegetables - Fruits and vegetables

Fruits and vegetables (including low-footer versus high-footer)

Conditions such as irritable bowel, obesity and autoimmune diagnoses are common among those who have been diagnosed with fibromyalgia.

Some of the best researchers in the field agree that foods with low calories and high fiber content that also contain high levels of antioxidants and phytochemicals (healthy plant nutrients). We find significant amounts of these in vegetables and fruits - and that is why it is recommended that such natural foods should be an essential part of the diet of those with fibromyalgia. Those who are extra sensitive should also try a low-fodmap approach to rule out any vegetables and fruits they cannot tolerate.

Examples of good vegetables for those with low-foot fibromyalgia:

  • Cucumber
  • Eggplant
  • broccoli
  • Butternut Pumpkin
  • carrots
  • Green beans
  • Ginger
  • parsnip
  • parsley
  • Brussels sprouts
  • salad
  • Selleri
  • spinach
  • sprouts
  • Squash
  • Tomato

All vegetables in the low-foot folder are considered very safe and good for those with fibromyalgia and IBS.

Examples of vegetables that can be good ones with fibromyalgia (high-foot folder):

  • Asparagus
  • Arti Cooking
  • Avokado
  • broccoli
  • Beans
  • peas
  • fennel
  • Kale
  • Jerusalem artichoke
  • chickpeas
  • Cabbage
  • lentils
  • Onion
  • More
  • leeks
  • Brussels sprouts
  • beets
  • Mushroom
  • sugar peas
  • Spring onions

These are examples of vegetables that are in high-fodmap. This means that they can provide a lot of useful nutrition to you with fibromyalgia, but that you can also react to certain of the different vegetables. We recommend that you set up a plan and test yourself - one by one.



Examples of nutritious fruits for those with low-foot fibromyalgia:

  • Ananas
  • Orange
  • banana
  • Drue
  • Apple
  • Galia
  • cantaloupe
  • Kantalupmelon
  • clementine
  • passionfruit
  • Lemon

It is important to note that those with fibromyalgia appear to have a better tolerance of mature bananas as compared to greener bananas.

Examples of nutritious fruits for those with fibromyalgia (high-foot folder):

  • Apple
  • Mango
  • Lime
  • Mango
  • nectarines
  • Papaya
  • plums
  • Pear
  • Lemon
  • Dried fruit (such as raisins)
  • Watermelon

If there are things on the FODMAP list that you react to and that worsen your symptoms - then you know what to stay away from.

Examples of antioxidant-rich berries for those with fibromyalgia:

  • Blueberry
  • Raspberry
  • Strawberry
  • Lingonberry

Also read: This You Should Know About Fibromyalgia

Fibromyalgia



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Food rich in omega-3

Salmon

Omega-3 is an essential fatty acid. This is a nutrient your body needs, among other things, to fight inflammatory reactions, but which it cannot make on its own. Therefore, you need to get omega-3 through the diet you eat.

Fat cold water fish, walnuts, flax seeds and tofu are considered the best sources of omega-3. Mackerel has the highest content of omega-3, so eating for example tomato mackerel on the coarse bread may be a good idea to meet this need. Salmon, trout, herring and sardines are other very good sources of omega-3.

Examples of foods high in omega-3 for those with fibromyalgia:

  • Avokado
  • Blackberry
  • Cauliflower
  • Blueberry
  • Mussels
  • Raspberry
  • broccoli
  • broccoli Sprouts
  • Beans
  • Chia seeds
  • fish Caviar
  • vegetable Oil
  • Crab
  • Salmon
  • Linseed
  • Onion
  • mackerel
  • clams
  • Brussels sprouts
  • spinach
  • Cod
  • Tuna
  • walnuts
  • Trout
  • Oyster

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High content of lean proteins

walnuts

Fatigue, reduced energy levels and fatigue are common symptoms among those affected by fibromyalgia. Therefore, it is very important to limit the intake of carbohydrates and increase the proportion of protein in the diet.

The reason why you want to eat foods with a high content of lean protein if you have fibromyalgia is because it helps the body regulate blood sugar and keep it steady throughout the day. As is known, uneven blood sugar can lead to more fatigue and a strong desire for sugar-containing foods.



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Examples of foods high in lean protein for those with fibromyalgia:

  • Beans
  • cashews
  • Cottage cheese (though made from skimmed milk, so if you react to dairy products you should steer clear)
  • Egg
  • peas
  • Fisk
  • Greek yogurt
  • Lean meat
  • Kalkun
  • Chicken
  • Salmon
  • lentils
  • almonds
  • Quinoa Salad
  • sardines
  • Low fat soy milk
  • Tofu
  • Tuna

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Some recommended light meals based on what we have learned so far

Based on the knowledge we have learned so far, we have some suggestions for some light meals you can try to get into during the day.

Avocado with berry smoothie

As mentioned, avocados contain healthy fats that provide the right energy to those affected by fibromyalgia. They also contain vitamin E which can help against muscle pain, as well as vitamins B, C and K - along with the important minerals iron and manganese. Therefore, we recommend that you try a smoothie that consists of avocado in combination with berries full of antioxidants.

Salmon with walnuts and broccoli

Fish for dinner. We strongly recommend that you eat oily fish, preferably salmon, at least 3 times a week if you are afflicted with fibromyalgia. We believe that you should actually try to eat it up to 4-5 times a week if you have this chronic pain diagnosis. Salmon contains high levels of anti-inflammatory omega-3, as well as lean protein that provides the right kind of energy. Combine it with broccoli packed with antioxidants and walnuts on top. Both healthy and incredibly good.

Lemon juice with chia seeds

Another good suggestion in the fibromyalgia diet. Namely, lemon juice contains vitamins and minerals that can act as anti-inflammatory and therefore pain-reducing. Chia seeds contain high levels of protein, fiber, omega-3s and minerals, making the latter one of the best forms of nutrition you can get.



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Food that should be avoided if you have fibromyalgia

sugar flu

Sugar

Sugar is pro-inflammatory - which means that it promotes and creates inflammatory reactions. Thus, having a high sugar intake is just not the smartest thing to do when you have fibromyalgia. In addition, it is the case that high sugar content often leads to weight gain, which in turn can put more strain on the body's joints and muscles. Here are some examples of foods and beverages with surprisingly high sugar content:

  • cereals
  • vitamin Water
  • Brus
  • Frozen pizza
  • Ketchup
  • BBQ sauce
  • Done Soups
  • Dried fruit
  • Bread
  • Cakes, cookies and cookies
  • Bagels and churros
  • Ice tea
  • Sauce on can

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Alcohol

Many people with fibromyalgia report worsening symptoms when they drink alcohol. It is also the case that a number of anti-inflammatory and analgesic drugs do not react particularly well with alcohol - and that one can thus have side reactions or reduced effect. Alcohol also contains a high level of calories and often sugar - which thus helps to give more inflammatory reactions and pain sensitivity in the body.

Foods high in carbohydrates

Cookies, cookies, white rice and white bread can cause blood sugar levels to skyrocket and then rage. Such uneven levels can lead to fatigue and worsening pain levels for those with fibromyalgia. Over time, such unevenness can cause damage to the insulin receptors and the body's difficulty in controlling blood sugar and thus energy levels.

Be aware of these carbohydrate bombs:

  • Brus
  • French fries
  • Muffins
  • Cranberry sauce
  • Father
  • smoothies
  • Dates
  • Pizza
  • energy Bars
  • Candy and sweets



Unhealthy fat and deep fried foods

When you fry oil, it creates inflammatory properties - which thus also applies to fried food. Studies have shown that such foods (such as french fries, chicken nuggets and spring rolls) can aggravate the symptoms of fibromyalgia. This also applies to processed foods, such as donuts, many types of biscuits and pizza.

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Other dietary advice for those with fibromyalgia

wheat grass

Vegat diet against fibromyalgia: "Go vegan"

A number of research studies (including Clinton et al., 2015 and Kaartinen et al., 2001) have shown that eating a vegetarian diet, which contains a high natural content of antioxidants, can help reduce fibromyalgia pain, as well as symptoms due to osteoarthritis.

The vegetarian diet is not for everyone and can be difficult to stick to, but trying to include a high content of vegetables in the diet is nevertheless highly recommended. This will also help you reduce your calorie intake and thus unnecessary weight gain. Due to the pain associated with fibromyalgia, moving often becomes very difficult, and thus comes the extra pounds. Working actively with weight reduction, if desired, can result in major health benefits and positive results - such as less pain in everyday life, improved sleep and less depression.

Drink plenty of good Norwegian water

In Norway we may have the world's best water right in the tap. A good advice that nutritionists often give to those with diagnosed fibromyalgia or other chronic pain diagnoses is to drink plenty of water and keep hydrated throughout the day. It is true that lack of hydration can hit those with fibro extra hard due to the fact that energy levels are often lower than in others.

Living with fibromyalgia is about making adjustments - just like those around you have to pay attention to you (which we talk about in the article we linked to below). Proper diet can work well for some, but may not be as effective for others - we are all different, even if we have the same diagnosis.

Also read: 7 Tips To Endure With Fibromyalgia



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More information? Join this group!

Join the Facebook group «Rheumatism and Chronic Pain - Norway: Research and news»(Click here) for the latest updates on research and media writing about chronic disorders. Here, members can also get help and support - at all times of the day - through the exchange of their own experiences and advice.

VIDEO: Exercises for Rheumatists and Those Affected by Fibromyalgia

Feel free to subscribe on our channel - and follow our page on FB for daily health tips and exercise programs.

We really hope this article can help you in the fight against fibromyalgia and chronic pain.

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Feel free to share in social media

Again, we want to ask nicely to share this article in social media or via your blog (feel free to link directly to the article). Understanding and increased focus is the first step towards a better everyday life for those with fibromyalgia.

Fibromyalgia is a chronic pain diagnosis that can be extremely devastating to the person affected. The diagnosis can lead to reduced energy, daily pain and everyday challenges that are far above what Kari and Ola Nordmann are bothered with. We kindly ask you to like and share this for increased focus and more research on the treatment of fibromyalgia. Many thanks to everyone who likes and shares - maybe we can be together to find a cure one day?



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A big thank you to everyone who helps promote increased understanding of fibromyalgia and chronic pain diagnoses.

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Sources:

  1. Holton et al, 2016. The role of diet in the treatment of fibromyalgia. Pain Management. Volume 6.

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4 replies
  1. Kristin says:

    Is there a book on recipes and diets for those with fibromyalgia? So that one can make different dishes?

    SVAR
  2. Ki says:

    This is exactly what I have been eating for the past 2 years. No pain away, but has lost 47 kilos. Some of us have severe chronic pain that unfortunately does not help much with diet or exercise. For my part, it often ends up with several days of intense pain and vomiting if I exercise too much. I have been to spas and workouts that have agreed that exercise has the opposite effect on me.

    SVAR
  3. Hanne says:

    Good morning
    I read with great eagerness the article on osteoarthritis and how to eat anti-inflammatory. Very good here.
    Then get over the article about how one with fibro can eat to reduce inflammation and get confused !! Why are milk and milk products not recommended for osteoarthritis, but not for fibroids? It is well known that with fibro we should steer clear of milk and milk products. Why such mixed and contradictory info?

    SVAR
    • Nioclay v / Vondt.net says:

      Hi Hanne,

      Thank you very much for contacting us. The article has now been updated.

      Good weekend!

      SVAR

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