How do I choose a diet plan for fibromyalgia that I can maintain long term?
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Celeste Cooper answered:This is a very proactive question to ask, however, like with most things FM, there is no cookie cutter answer.
The right diet is as specific as the right shoe, the right exercise, or the right doctor, but there are some general guidelines.
Avoid foods that are high on the glycemic index. We know that empty carbohydrates can wreak havoc with the yeast beast, brain fog, reactive hypoglycemia, and insulin resistance. (There is a great deal more on these topics in our book, including diet assessment tools and forms).
Try to eat fresh food. The additives and preservatives can be toxic to anyone, but especially in FM because of associated chemical sensitivity.
If you have comorbid migraine, irritable bowel syndrome, arthritis, or leaky gut syndrome, there are specific nutritional protocols. Keeping a food diary will help you identify symptom triggers.
Gluten intolerance is gaining a lot of attention. Though it is imperative to be gluten free when you have Celiac disease, you could be gluten intolerant. Gluten can breakdown the bowel creating nutritional starvation, and has been linked to several autoimmune conditions. You can easily do a gluten challenge by avoiding all glutens for a couple of weeks and slowly reintroduce gluten products to see if it makes a difference in your symptoms.
Once you find the right nutritional plan for yourself you will know, because you will feel better, which in turn makes it easier to stick with. Try not to think of it as a diet, proper nutrition is the goal.
All blogs, posts and answers are based on the work in Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome, and Myofascial Pain: The Mind-Body Connection by Celeste Cooper, RN, and Jeff Miller, PhD. 2010, Vermont: Healing Arts press and are not meant to replace medical advice. http://www.thesethree.com
Author of Chapter Five, Living with and Coping Effectively Through Fibromyalgia: Detecting Barriers, Understanding the Clues, in Fibromyalgia Insider Secrets: 10 Top Experts, 2nd Ed. Ebook complied by Deirdre Rawlings, ND, PhD http://www.fibromyalgiainsidersecrets.com/idevaffiliate/idevaffiliate.php?id=121_0_1_59
Find out more about this book: Integrative Therapies for Fibromyalgia, Chronic Fatigue Syndrome, and Myofa...
This is a very proactive question to ask, however, like with most things FM, there is no cookie cutter answer. The right diet is as specific as the right shoe, the right exercise, or the right doctor, but there are some general guidelines. Avoid... More -
Alberta Scruggs answered:Determining a meal plan for long term takes special care and attention to what foods aggravate your condition (increased pain, fatique and major water elimination).
I recommend you keep a food journal that explicitly indicates:
- Type of food eaten and when.
- The amount eaten and why (depressed? happy? sad? hungry?).
- Reactions after the meal (increased urination, tiredness, joint pain).
- Water consumption (water has no sodium/salt. It assists in "freeing" the additional fluid from the tissue and excreting/eliminating it via urination.
"One size" does not fit all individuals diagnosed with fibromyalgia. Potatoes may may aggregate pain or fatigue in you and not affect me at all. Talk to a dietitain/practitioner who specializes in this arena for the best and most current food therapies.
Keeping a food journal allows you to see what works/what doesn't. Once you create your blueprint meal plan, it is a meal plan you can enjoy and adhere to for the rest of your life.
Helpful? 1 person found this helpfulDetermining a meal plan for long term takes special care and attention to what foods aggravate your condition (increased pain, fatique and major water elimination). I recommend you keep a food journal that explicitly indicates: Type of food eaten... More -
Honor Society of Nursing (STTI) answered:A diet plan for fibromyalgia that you can maintain for the long term is a well-balanced diet that includes plenty of fruits and vegetables, lean protein and whole grains. There are no "special" fibromyalgia diets, so be cautious if you hear claims about them.
You should drink plenty of fluids, but try to avoid caffeine, alcohol and sugar in your diet. Your doctor or other healthcare provider can help you understand how to safely eliminate these items from your diet while adding healthier options to your menu.
A diet plan for fibromyalgia that you can maintain for the long term is a well-balanced diet that includes plenty of fruits and vegetables, lean protein and whole grains. There are no "special" fibromyalgia diets, so be cautious if you hear... More -
Dr. Dede Bonner answered:This diet has to really be your thing, not boring tofu or impossible meals to fix especially during fibromyalgia flare-ups and when you are exhausted. To make your diet plan really work, you first need to internalize this diet - make it work for you. Keep in mind that you are probably less active and thus burning fewer calories when you don’t feel well or can’t exercise.
Even if you cook for others, don’t cook, or eat out frequently, practicing good nutrition every day is a commitment to yourself. It may take you a few weeks, months, or even years to really get and stay slim.
Work with your doctor or a dietitian to establish short- and long-term goals that are achievable, not just another source of stress for things you haven’t done yet. Keep asking yourself registered dietician Peggy Jensen’s question, “What can I eat that is good for me and that I really like?”
Find out more about this book: The 10 Best Questions for Living with Fibromyalgia: The Script You Need to...
This diet has to really be your thing, not boring tofu or impossible meals to fix especially during fibromyalgia flare-ups and when you are exhausted. To make your diet plan really work, you first need to internalize this diet - make it work for... More
