Tips for eating when you have fibromyalgia

If you have fibromyalgia, you may be looking at ways to help manage the condition, from medications to drug-free strategies. One of those approaches might involve your diet.

Can the foods you eat help ease your symptoms? Possibly. The scientific evidence isn't quite established and there is no single diet specifically prescribed to treat fibromyalgia. Still, studies suggest that many people with the condition could benefit from a change in eating habits.

With that in mind, read on to learn more about foods and nutrients that could ease or worsen pain, fatigue, and other symptoms of fibromyalgia.

Antioxidants are beneficial substances that help prevent or delay damage to cells in the body. This may include cell damage that leads to fibromyalgia pain. Studies suggest that consuming plenty of fruits and vegetables, which are high in antioxidants and fiber, can ease fibromyalgia symptoms. Among other benefits, eating produce has been linked to improvements in sleep, anxiety, inflammation, pain—and even overall quality of life.

The evidence on caffeine’s effects on fibromyalgia is mixed, but some studies suggest that drinking coffee in excess can increase muscle pain.

It’s also important to note that too much coffee can cause jitters, as well as dips and spikes in energy throughout the day. It can worsen stomach troubles, headaches, and cause heart rate to increase, as well. And if you already have trouble sleeping because of fibromyalgia, caffeine may push you toward more insomnia.

If you are sensitive to the effects of caffeine, consider ditching coffee or keeping it to a morning ritual. It may help to slowly wean yourself off of it over a few days, or to track your symptoms in a journal.

Cutting back on sugary desserts, candy, fructose-sweetened beverages, and simple carbs (such as refined pasta and bread) is a good move for overall health. Among other benefits, it can help you avoid hypoglycemia, a condition that occurs when blood sugar drops below the normal range. Some studies suggest that people with fibromyalgia may have an increased tolerance to insulin, resulting in unstable blood sugar. For this reason, avoiding hypoglycemia important for patients with fibromyalgia.

In place of refined grain products and sweets, try to include more colorful vegetables on your plate. While vegetables can’t reduce blood sugar on their own, most are full of fiber. Fiber helps you feel fuller, longer than sugary snacks. This may help improve how your body manages blood sugar.

Irritable bowel syndrome (IBS) is a condition that can cause constipation, diarrhea, painful gas, and abdominal bloating. It’s common among people with fibromyalgia. If you experience these symptoms frequently, ask your healthcare provider (HCP) whether you could have IBS. If you’re diagnosed, you’ll likely be advised to avoid lifestyle habits and foods that trigger your symptoms. These may include high-fat foods, caffeine, and alcohol.

You may also want to ask your HCP about trying a low-FODMAP diet, which some studies have found to benefit people with IBS. FODMAPs are a kind of carbohydrate that can be tough to digest. High-FODMAP foods include wheat and beans.

Tracking your diet in a daily symptoms journal can help you and your HCP better discern what foods may be causing your fibromyalgia issues and what foods seem to help. Devise a tracking system that feels easy and works best for you. You might consider using an app, a spreadsheet, a journal, or a daily planner. Track all of your activities, feelings, stress levels, and fibromyalgia treatments there, as well.