Fibromyalgia can be a debilitating condition, affecting your energy levels and quality of life. Research on the role of nutrition in managing fibromyalgia symptoms is emerging. While no single diet is universally recommended, certain foods may exacerbate symptoms. Below, we summarize the role of nutrition in fibromyalgia and provide a list of foods you may want to consider limiting.
Understanding Fibromyalgia and How Food Plays a Role
Brief overview of fibromyalgia as a chronic pain condition.
Explain how diet can influence inflammation, pain, fatigue, and sleep.
Acknowledge that symptoms and food responses vary between individuals.
Empower readers by noting that small, intentional dietary changes can help.
Fibromyalgia is a chronic condition that causes pain throughout the body. It is accompanied by fatigue, poor sleep, and an increased risk of developing other chronic conditions, such as anxiety, depression, and irritable bowel syndrome (IBS). What causes fibromyalgia is unclear.
There is no cure for fibromyalgia, but certain therapeutic treatments and lifestyle modifications may help with symptoms and improve quality of life.
Fibromyalgia has a significant neurological component to it. With fibromyalgia, the nervous system may be more sensitive to stimuli, resulting in greater feelings of pain.
Because of fibromyalgia’s unknown cause, the extent to which nutrition can relieve symptoms remains unclear. Vitamin, mineral, and antioxidant-rich foods influence inflammatory pathways, and some studies indicate that prioritizing a more plant-based diet may benefit fibromyalgia. However, overall, limited research shows a beneficial effect of nutrition on fibromyalgia.
Fibromyalgia can be a debilitating condition, affecting your energy levels and quality of life. Research on the role of nutrition in managing fibromyalgia symptoms is emerging. While no single diet is universally recommended, certain foods may exacerbate symptoms. Below, we summarize the role of nutrition in fibromyalgia and provide a list of foods you may want to consider limiting.
Understanding Fibromyalgia and How Food Plays a Role
Brief overview of fibromyalgia as a chronic pain condition.
Explain how diet can influence inflammation, pain, fatigue, and sleep.
Acknowledge that symptoms and food responses vary between individuals.
Empower readers by noting that small, intentional dietary changes can help.
Fibromyalgia is a chronic condition that causes pain throughout the body. It is accompanied by fatigue, poor sleep, and an increased risk of developing other chronic conditions, such as anxiety, depression, and irritable bowel syndrome (IBS). What causes fibromyalgia is unclear.
There is no cure for fibromyalgia, but certain therapeutic treatments and lifestyle modifications may help with symptoms and improve quality of life.
Fibromyalgia has a significant neurological component to it. With fibromyalgia, the nervous system may be more sensitive to stimuli, resulting in greater feelings of pain.
Because of fibromyalgia’s unknown cause, the extent to which nutrition can relieve symptoms remains unclear. Vitamin, mineral, and antioxidant-rich foods influence inflammatory pathways, and some studies indicate that prioritizing a more plant-based diet may benefit fibromyalgia. However, overall, limited research shows a beneficial effect of nutrition on fibromyalgia.
Fibromyalgia can be a debilitating condition, affecting your energy levels and quality of life. Research on the role of nutrition in managing fibromyalgia symptoms is emerging. While no single diet is universally recommended, certain foods may exacerbate symptoms. Below, we summarize the role of nutrition in fibromyalgia and provide a list of foods you may want to consider limiting.
Understanding Fibromyalgia and How Food Plays a Role
Brief overview of fibromyalgia as a chronic pain condition.
Explain how diet can influence inflammation, pain, fatigue, and sleep.
Acknowledge that symptoms and food responses vary between individuals.
Empower readers by noting that small, intentional dietary changes can help.
Fibromyalgia is a chronic condition that causes pain throughout the body. It is accompanied by fatigue, poor sleep, and an increased risk of developing other chronic conditions, such as anxiety, depression, and irritable bowel syndrome (IBS). What causes fibromyalgia is unclear.
There is no cure for fibromyalgia, but certain therapeutic treatments and lifestyle modifications may help with symptoms and improve quality of life.
Fibromyalgia has a significant neurological component to it. With fibromyalgia, the nervous system may be more sensitive to stimuli, resulting in greater feelings of pain.
Because of fibromyalgia’s unknown cause, the extent to which nutrition can relieve symptoms remains unclear. Vitamin, mineral, and antioxidant-rich foods influence inflammatory pathways, and some studies indicate that prioritizing a more plant-based diet may benefit fibromyalgia. However, overall, limited research shows a beneficial effect of nutrition on fibromyalgia.
Fibromyalgia can be a debilitating condition, affecting your energy levels and quality of life. Research on the role of nutrition in managing fibromyalgia symptoms is emerging. While no single diet is universally recommended, certain foods may exacerbate symptoms. Below, we summarize the role of nutrition in fibromyalgia and provide a list of foods you may want to consider limiting.
Understanding Fibromyalgia and How Food Plays a Role
Brief overview of fibromyalgia as a chronic pain condition.
Explain how diet can influence inflammation, pain, fatigue, and sleep.
Acknowledge that symptoms and food responses vary between individuals.
Empower readers by noting that small, intentional dietary changes can help.
Fibromyalgia is a chronic condition that causes pain throughout the body. It is accompanied by fatigue, poor sleep, and an increased risk of developing other chronic conditions, such as anxiety, depression, and irritable bowel syndrome (IBS). What causes fibromyalgia is unclear.
There is no cure for fibromyalgia, but certain therapeutic treatments and lifestyle modifications may help with symptoms and improve quality of life.
Fibromyalgia has a significant neurological component to it. With fibromyalgia, the nervous system may be more sensitive to stimuli, resulting in greater feelings of pain.
Because of fibromyalgia’s unknown cause, the extent to which nutrition can relieve symptoms remains unclear. Vitamin, mineral, and antioxidant-rich foods influence inflammatory pathways, and some studies indicate that prioritizing a more plant-based diet may benefit fibromyalgia. However, overall, limited research shows a beneficial effect of nutrition on fibromyalgia.
Fibromyalgia can be a debilitating condition, affecting your energy levels and quality of life. Research on the role of nutrition in managing fibromyalgia symptoms is emerging. While no single diet is universally recommended, certain foods may exacerbate symptoms. Below, we summarize the role of nutrition in fibromyalgia and provide a list of foods you may want to consider limiting.
Understanding Fibromyalgia and How Food Plays a Role
Brief overview of fibromyalgia as a chronic pain condition.
Explain how diet can influence inflammation, pain, fatigue, and sleep.
Acknowledge that symptoms and food responses vary between individuals.
Empower readers by noting that small, intentional dietary changes can help.
Fibromyalgia is a chronic condition that causes pain throughout the body. It is accompanied by fatigue, poor sleep, and an increased risk of developing other chronic conditions, such as anxiety, depression, and irritable bowel syndrome (IBS). What causes fibromyalgia is unclear.
There is no cure for fibromyalgia, but certain therapeutic treatments and lifestyle modifications may help with symptoms and improve quality of life.
Fibromyalgia has a significant neurological component to it. With fibromyalgia, the nervous system may be more sensitive to stimuli, resulting in greater feelings of pain.
Because of fibromyalgia’s unknown cause, the extent to which nutrition can relieve symptoms remains unclear. Vitamin, mineral, and antioxidant-rich foods influence inflammatory pathways, and some studies indicate that prioritizing a more plant-based diet may benefit fibromyalgia. However, overall, limited research shows a beneficial effect of nutrition on fibromyalgia.
Meet With an Online Registered Dietitian
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Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Common Foods That May Worsen Fibromyalgia Symptoms
Foods that worsen fibromyalgia symptoms vary from person to person. Below are some foods people commonly report as worsening fibromyalgia symptoms. Although some research supports reducing these foods for symptom management, studies are ongoing and continue to evolve. Eliminating these foods from your diet is not a guarantee of symptom improvement.
Gluten-Containing Grains
Some research suggests that gluten may raise levels of pro-inflammatory molecules in the body. These pro-inflammatory molecules are associated with pain. Adopting a gluten-free diet may limit pain, and some studies show people who eat gluten-free have improved quality of life.
However, a gluten-free diet may not be necessary for everyone with fibromyalgia.
Gluten-containing grains include the following:
Barley
Rye
Einkorn
Couscous
Wheat
Spelt
Semolina
Farro
Malt
Brewer’s yeast
Wheatberries
Kamut
Durum
These grains exist in pasta, noodles, bread, baked goods, pastries, crackers, cereal, and more.
Processed and Packaged Foods
Ultra-processed foods are inflammatory because of their saturated fat, additives, and sugar content. Maintaining a healthy weight is a vital component of managing fibromyalgia symptoms. Ingredients in ultra-processed foods affect appetite and lead to eating too much, which can translate to trouble with weight management.
Ultra-processed foods include fast foods, packaged snacks, and processed meats.
Refined Sugars and Sweeteners
Sugar is inflammatory. It increases the production of unstable, harmful molecules in the body. Consuming excess sugar worsens inflammation and fatigue. Moreover, many individuals with fibromyalgia report sugar as a pain trigger.
Research conflicts with the effects of aspartame on fibromyalgia symptoms. Some reports suggest increased pain with aspartame, whereas others show no change in symptoms with the artificial sweetener.
High-Fat Dairy Products
Limited research exists on dairy’s effect on fibromyalgia. However, low-FODMAP diets show promise in managing fibromyalgia symptoms.
Low-FODMAP diets exclude or limit dairy due to its lactose content. People with irritable bowel syndrome—the condition a low-FODMAP diet targets—have trouble breaking down lactose and often experience bloating and abdominal discomfort after consuming it.
Observational research suggests that people with fibromyalgia often avoid dairy out of fear of lactose intolerance or worsening symptoms. However, minimal interventional research supports removing dairy from the diet entirely.
Caffeine
Improving your sleep quality may translate to less pain. Poor sleep exacerbates fibromyalgia symptoms like fatigue and tenderness. Caffeine alters the sleep-wake cycle and may contribute to worse sleep. Limit caffeine-containing beverages throughout the day, and have your last cup of caffeine six to nine hours before bed.
Artificial Additives
Certain additives like monosodium glutamate (MSG) affect neurotransmitters, potentially increasing sensitivity and worsening pain. Evidence yields conflicting results on the effects of MSG on fibromyalgia symptoms. Some studies show worse pain with MSG added to the diet. At the same time, other research indicates no benefit of eliminating this ingredient.
Again, an individualized approach may be best for MSG. Moreover, MSG provides little nutritional value, so cutting it from the diet carries minimal risk.
Why These Foods Can Trigger Symptoms
Foods that trigger fibromyalgia symptoms vary between individuals.
Poor sleep increases cravings for highly processed, palatable foods. Giving in to these cravings for more highly-processed, palatable, and sweet foods may aggravate fibromyalgia symptoms.
Sugary or ultra-processed foods affect blood sugar levels and cause insulin levels to increase, promoting a pro-inflammatory state. Trans-fats that exist in certain ultra-processed foods also increase inflammation.
Inflammation may exacerbate pain sensitivity in people with fibromyalgia. Despite these connections between food and inflammation, it is still unclear whether these effects translate to benefits for fibromyalgia.
Food Sensitivities Are Personal: How to Identify Your Triggers
Which foods trigger your fibromyalgia symptoms is personal. Your healthcare provider may recommend that you work with a registered dietitian to undergo an elimination diet.
During an elimination diet, you will remove any potential trigger foods and monitor for changes in your symptoms. After a certain amount of time, you will gradually reintroduce foods, trying various portions and waiting for a response. Reintroduction is the goal of elimination diets; your eating pattern should be as broad as possible while minimizing symptoms.
Begin journaling your meals. Note the foods and portion sizes you consume, how you feel, and any symptoms you experience. Bring this information to your appointment with a registered dietitian.
Practical Tips for Reducing Triggers and Finding Healthier Alternatives
Creating a Personalized Nutrition Plan
If your diet contains refined sugars, significant quantities of caffeine, and many ultra-processed foods, consider reducing your intake and replacing them with more plant-based, whole foods like fruits, vegetables, and legumes.
After the initial consultation, your dietitian will work with you to create a personalized nutrition plan that optimizes nutrient intake while limiting symptoms.
FAQs
What foods should you avoid with fibromyalgia?
Responses to foods differ from person to person. In general, try to limit the following foods to help with fibromyalgia:
Processed meats and deli meats
Fast food
Packaged snacks
Refined sugars
How can diet affect fibromyalgia?
Diet may relieve some fibromyalgia symptoms. However, individual responses to dietary changes vary significantly. What works for one person may not work for another. Still, prioritizing an anti-inflammatory diet rich in fruits and vegetables may provide some relief. The need for a more restrictive diet depends on the individual.
Managing Fibromyalgia Through Diet
There is no one-size-fits-all approach to managing fibromyalgia through diet. Food triggers for one person may be well-tolerated for another. Still, reducing your intake of ultra-processed foods and prioritizing a more plant-forward diet may help alleviate fibromyalgia symptoms. Season’s expert registered dietitian can assist you with recognizing food triggers or sensitivities and making the necessary adjustments to relieve fibromyalgia symptoms. Click here to connect with a dietitian today!
Common Foods That May Worsen Fibromyalgia Symptoms
Foods that worsen fibromyalgia symptoms vary from person to person. Below are some foods people commonly report as worsening fibromyalgia symptoms. Although some research supports reducing these foods for symptom management, studies are ongoing and continue to evolve. Eliminating these foods from your diet is not a guarantee of symptom improvement.
Gluten-Containing Grains
Some research suggests that gluten may raise levels of pro-inflammatory molecules in the body. These pro-inflammatory molecules are associated with pain. Adopting a gluten-free diet may limit pain, and some studies show people who eat gluten-free have improved quality of life.
However, a gluten-free diet may not be necessary for everyone with fibromyalgia.
Gluten-containing grains include the following:
Barley
Rye
Einkorn
Couscous
Wheat
Spelt
Semolina
Farro
Malt
Brewer’s yeast
Wheatberries
Kamut
Durum
These grains exist in pasta, noodles, bread, baked goods, pastries, crackers, cereal, and more.
Processed and Packaged Foods
Ultra-processed foods are inflammatory because of their saturated fat, additives, and sugar content. Maintaining a healthy weight is a vital component of managing fibromyalgia symptoms. Ingredients in ultra-processed foods affect appetite and lead to eating too much, which can translate to trouble with weight management.
Ultra-processed foods include fast foods, packaged snacks, and processed meats.
Refined Sugars and Sweeteners
Sugar is inflammatory. It increases the production of unstable, harmful molecules in the body. Consuming excess sugar worsens inflammation and fatigue. Moreover, many individuals with fibromyalgia report sugar as a pain trigger.
Research conflicts with the effects of aspartame on fibromyalgia symptoms. Some reports suggest increased pain with aspartame, whereas others show no change in symptoms with the artificial sweetener.
High-Fat Dairy Products
Limited research exists on dairy’s effect on fibromyalgia. However, low-FODMAP diets show promise in managing fibromyalgia symptoms.
Low-FODMAP diets exclude or limit dairy due to its lactose content. People with irritable bowel syndrome—the condition a low-FODMAP diet targets—have trouble breaking down lactose and often experience bloating and abdominal discomfort after consuming it.
Observational research suggests that people with fibromyalgia often avoid dairy out of fear of lactose intolerance or worsening symptoms. However, minimal interventional research supports removing dairy from the diet entirely.
Caffeine
Improving your sleep quality may translate to less pain. Poor sleep exacerbates fibromyalgia symptoms like fatigue and tenderness. Caffeine alters the sleep-wake cycle and may contribute to worse sleep. Limit caffeine-containing beverages throughout the day, and have your last cup of caffeine six to nine hours before bed.
Artificial Additives
Certain additives like monosodium glutamate (MSG) affect neurotransmitters, potentially increasing sensitivity and worsening pain. Evidence yields conflicting results on the effects of MSG on fibromyalgia symptoms. Some studies show worse pain with MSG added to the diet. At the same time, other research indicates no benefit of eliminating this ingredient.
Again, an individualized approach may be best for MSG. Moreover, MSG provides little nutritional value, so cutting it from the diet carries minimal risk.
Why These Foods Can Trigger Symptoms
Foods that trigger fibromyalgia symptoms vary between individuals.
Poor sleep increases cravings for highly processed, palatable foods. Giving in to these cravings for more highly-processed, palatable, and sweet foods may aggravate fibromyalgia symptoms.
Sugary or ultra-processed foods affect blood sugar levels and cause insulin levels to increase, promoting a pro-inflammatory state. Trans-fats that exist in certain ultra-processed foods also increase inflammation.
Inflammation may exacerbate pain sensitivity in people with fibromyalgia. Despite these connections between food and inflammation, it is still unclear whether these effects translate to benefits for fibromyalgia.
Food Sensitivities Are Personal: How to Identify Your Triggers
Which foods trigger your fibromyalgia symptoms is personal. Your healthcare provider may recommend that you work with a registered dietitian to undergo an elimination diet.
During an elimination diet, you will remove any potential trigger foods and monitor for changes in your symptoms. After a certain amount of time, you will gradually reintroduce foods, trying various portions and waiting for a response. Reintroduction is the goal of elimination diets; your eating pattern should be as broad as possible while minimizing symptoms.
Begin journaling your meals. Note the foods and portion sizes you consume, how you feel, and any symptoms you experience. Bring this information to your appointment with a registered dietitian.
Practical Tips for Reducing Triggers and Finding Healthier Alternatives
Creating a Personalized Nutrition Plan
If your diet contains refined sugars, significant quantities of caffeine, and many ultra-processed foods, consider reducing your intake and replacing them with more plant-based, whole foods like fruits, vegetables, and legumes.
After the initial consultation, your dietitian will work with you to create a personalized nutrition plan that optimizes nutrient intake while limiting symptoms.
FAQs
What foods should you avoid with fibromyalgia?
Responses to foods differ from person to person. In general, try to limit the following foods to help with fibromyalgia:
Processed meats and deli meats
Fast food
Packaged snacks
Refined sugars
How can diet affect fibromyalgia?
Diet may relieve some fibromyalgia symptoms. However, individual responses to dietary changes vary significantly. What works for one person may not work for another. Still, prioritizing an anti-inflammatory diet rich in fruits and vegetables may provide some relief. The need for a more restrictive diet depends on the individual.
Managing Fibromyalgia Through Diet
There is no one-size-fits-all approach to managing fibromyalgia through diet. Food triggers for one person may be well-tolerated for another. Still, reducing your intake of ultra-processed foods and prioritizing a more plant-forward diet may help alleviate fibromyalgia symptoms. Season’s expert registered dietitian can assist you with recognizing food triggers or sensitivities and making the necessary adjustments to relieve fibromyalgia symptoms. Click here to connect with a dietitian today!
Common Foods That May Worsen Fibromyalgia Symptoms
Foods that worsen fibromyalgia symptoms vary from person to person. Below are some foods people commonly report as worsening fibromyalgia symptoms. Although some research supports reducing these foods for symptom management, studies are ongoing and continue to evolve. Eliminating these foods from your diet is not a guarantee of symptom improvement.
Gluten-Containing Grains
Some research suggests that gluten may raise levels of pro-inflammatory molecules in the body. These pro-inflammatory molecules are associated with pain. Adopting a gluten-free diet may limit pain, and some studies show people who eat gluten-free have improved quality of life.
However, a gluten-free diet may not be necessary for everyone with fibromyalgia.
Gluten-containing grains include the following:
Barley
Rye
Einkorn
Couscous
Wheat
Spelt
Semolina
Farro
Malt
Brewer’s yeast
Wheatberries
Kamut
Durum
These grains exist in pasta, noodles, bread, baked goods, pastries, crackers, cereal, and more.
Processed and Packaged Foods
Ultra-processed foods are inflammatory because of their saturated fat, additives, and sugar content. Maintaining a healthy weight is a vital component of managing fibromyalgia symptoms. Ingredients in ultra-processed foods affect appetite and lead to eating too much, which can translate to trouble with weight management.
Ultra-processed foods include fast foods, packaged snacks, and processed meats.
Refined Sugars and Sweeteners
Sugar is inflammatory. It increases the production of unstable, harmful molecules in the body. Consuming excess sugar worsens inflammation and fatigue. Moreover, many individuals with fibromyalgia report sugar as a pain trigger.
Research conflicts with the effects of aspartame on fibromyalgia symptoms. Some reports suggest increased pain with aspartame, whereas others show no change in symptoms with the artificial sweetener.
High-Fat Dairy Products
Limited research exists on dairy’s effect on fibromyalgia. However, low-FODMAP diets show promise in managing fibromyalgia symptoms.
Low-FODMAP diets exclude or limit dairy due to its lactose content. People with irritable bowel syndrome—the condition a low-FODMAP diet targets—have trouble breaking down lactose and often experience bloating and abdominal discomfort after consuming it.
Observational research suggests that people with fibromyalgia often avoid dairy out of fear of lactose intolerance or worsening symptoms. However, minimal interventional research supports removing dairy from the diet entirely.
Caffeine
Improving your sleep quality may translate to less pain. Poor sleep exacerbates fibromyalgia symptoms like fatigue and tenderness. Caffeine alters the sleep-wake cycle and may contribute to worse sleep. Limit caffeine-containing beverages throughout the day, and have your last cup of caffeine six to nine hours before bed.
Artificial Additives
Certain additives like monosodium glutamate (MSG) affect neurotransmitters, potentially increasing sensitivity and worsening pain. Evidence yields conflicting results on the effects of MSG on fibromyalgia symptoms. Some studies show worse pain with MSG added to the diet. At the same time, other research indicates no benefit of eliminating this ingredient.
Again, an individualized approach may be best for MSG. Moreover, MSG provides little nutritional value, so cutting it from the diet carries minimal risk.
Why These Foods Can Trigger Symptoms
Foods that trigger fibromyalgia symptoms vary between individuals.
Poor sleep increases cravings for highly processed, palatable foods. Giving in to these cravings for more highly-processed, palatable, and sweet foods may aggravate fibromyalgia symptoms.
Sugary or ultra-processed foods affect blood sugar levels and cause insulin levels to increase, promoting a pro-inflammatory state. Trans-fats that exist in certain ultra-processed foods also increase inflammation.
Inflammation may exacerbate pain sensitivity in people with fibromyalgia. Despite these connections between food and inflammation, it is still unclear whether these effects translate to benefits for fibromyalgia.
Food Sensitivities Are Personal: How to Identify Your Triggers
Which foods trigger your fibromyalgia symptoms is personal. Your healthcare provider may recommend that you work with a registered dietitian to undergo an elimination diet.
During an elimination diet, you will remove any potential trigger foods and monitor for changes in your symptoms. After a certain amount of time, you will gradually reintroduce foods, trying various portions and waiting for a response. Reintroduction is the goal of elimination diets; your eating pattern should be as broad as possible while minimizing symptoms.
Begin journaling your meals. Note the foods and portion sizes you consume, how you feel, and any symptoms you experience. Bring this information to your appointment with a registered dietitian.
Practical Tips for Reducing Triggers and Finding Healthier Alternatives
Creating a Personalized Nutrition Plan
If your diet contains refined sugars, significant quantities of caffeine, and many ultra-processed foods, consider reducing your intake and replacing them with more plant-based, whole foods like fruits, vegetables, and legumes.
After the initial consultation, your dietitian will work with you to create a personalized nutrition plan that optimizes nutrient intake while limiting symptoms.
FAQs
What foods should you avoid with fibromyalgia?
Responses to foods differ from person to person. In general, try to limit the following foods to help with fibromyalgia:
Processed meats and deli meats
Fast food
Packaged snacks
Refined sugars
How can diet affect fibromyalgia?
Diet may relieve some fibromyalgia symptoms. However, individual responses to dietary changes vary significantly. What works for one person may not work for another. Still, prioritizing an anti-inflammatory diet rich in fruits and vegetables may provide some relief. The need for a more restrictive diet depends on the individual.
Managing Fibromyalgia Through Diet
There is no one-size-fits-all approach to managing fibromyalgia through diet. Food triggers for one person may be well-tolerated for another. Still, reducing your intake of ultra-processed foods and prioritizing a more plant-forward diet may help alleviate fibromyalgia symptoms. Season’s expert registered dietitian can assist you with recognizing food triggers or sensitivities and making the necessary adjustments to relieve fibromyalgia symptoms. Click here to connect with a dietitian today!
Common Foods That May Worsen Fibromyalgia Symptoms
Foods that worsen fibromyalgia symptoms vary from person to person. Below are some foods people commonly report as worsening fibromyalgia symptoms. Although some research supports reducing these foods for symptom management, studies are ongoing and continue to evolve. Eliminating these foods from your diet is not a guarantee of symptom improvement.
Gluten-Containing Grains
Some research suggests that gluten may raise levels of pro-inflammatory molecules in the body. These pro-inflammatory molecules are associated with pain. Adopting a gluten-free diet may limit pain, and some studies show people who eat gluten-free have improved quality of life.
However, a gluten-free diet may not be necessary for everyone with fibromyalgia.
Gluten-containing grains include the following:
Barley
Rye
Einkorn
Couscous
Wheat
Spelt
Semolina
Farro
Malt
Brewer’s yeast
Wheatberries
Kamut
Durum
These grains exist in pasta, noodles, bread, baked goods, pastries, crackers, cereal, and more.
Processed and Packaged Foods
Ultra-processed foods are inflammatory because of their saturated fat, additives, and sugar content. Maintaining a healthy weight is a vital component of managing fibromyalgia symptoms. Ingredients in ultra-processed foods affect appetite and lead to eating too much, which can translate to trouble with weight management.
Ultra-processed foods include fast foods, packaged snacks, and processed meats.
Refined Sugars and Sweeteners
Sugar is inflammatory. It increases the production of unstable, harmful molecules in the body. Consuming excess sugar worsens inflammation and fatigue. Moreover, many individuals with fibromyalgia report sugar as a pain trigger.
Research conflicts with the effects of aspartame on fibromyalgia symptoms. Some reports suggest increased pain with aspartame, whereas others show no change in symptoms with the artificial sweetener.
High-Fat Dairy Products
Limited research exists on dairy’s effect on fibromyalgia. However, low-FODMAP diets show promise in managing fibromyalgia symptoms.
Low-FODMAP diets exclude or limit dairy due to its lactose content. People with irritable bowel syndrome—the condition a low-FODMAP diet targets—have trouble breaking down lactose and often experience bloating and abdominal discomfort after consuming it.
Observational research suggests that people with fibromyalgia often avoid dairy out of fear of lactose intolerance or worsening symptoms. However, minimal interventional research supports removing dairy from the diet entirely.
Caffeine
Improving your sleep quality may translate to less pain. Poor sleep exacerbates fibromyalgia symptoms like fatigue and tenderness. Caffeine alters the sleep-wake cycle and may contribute to worse sleep. Limit caffeine-containing beverages throughout the day, and have your last cup of caffeine six to nine hours before bed.
Artificial Additives
Certain additives like monosodium glutamate (MSG) affect neurotransmitters, potentially increasing sensitivity and worsening pain. Evidence yields conflicting results on the effects of MSG on fibromyalgia symptoms. Some studies show worse pain with MSG added to the diet. At the same time, other research indicates no benefit of eliminating this ingredient.
Again, an individualized approach may be best for MSG. Moreover, MSG provides little nutritional value, so cutting it from the diet carries minimal risk.
Why These Foods Can Trigger Symptoms
Foods that trigger fibromyalgia symptoms vary between individuals.
Poor sleep increases cravings for highly processed, palatable foods. Giving in to these cravings for more highly-processed, palatable, and sweet foods may aggravate fibromyalgia symptoms.
Sugary or ultra-processed foods affect blood sugar levels and cause insulin levels to increase, promoting a pro-inflammatory state. Trans-fats that exist in certain ultra-processed foods also increase inflammation.
Inflammation may exacerbate pain sensitivity in people with fibromyalgia. Despite these connections between food and inflammation, it is still unclear whether these effects translate to benefits for fibromyalgia.
Food Sensitivities Are Personal: How to Identify Your Triggers
Which foods trigger your fibromyalgia symptoms is personal. Your healthcare provider may recommend that you work with a registered dietitian to undergo an elimination diet.
During an elimination diet, you will remove any potential trigger foods and monitor for changes in your symptoms. After a certain amount of time, you will gradually reintroduce foods, trying various portions and waiting for a response. Reintroduction is the goal of elimination diets; your eating pattern should be as broad as possible while minimizing symptoms.
Begin journaling your meals. Note the foods and portion sizes you consume, how you feel, and any symptoms you experience. Bring this information to your appointment with a registered dietitian.
Practical Tips for Reducing Triggers and Finding Healthier Alternatives
Creating a Personalized Nutrition Plan
If your diet contains refined sugars, significant quantities of caffeine, and many ultra-processed foods, consider reducing your intake and replacing them with more plant-based, whole foods like fruits, vegetables, and legumes.
After the initial consultation, your dietitian will work with you to create a personalized nutrition plan that optimizes nutrient intake while limiting symptoms.
FAQs
What foods should you avoid with fibromyalgia?
Responses to foods differ from person to person. In general, try to limit the following foods to help with fibromyalgia:
Processed meats and deli meats
Fast food
Packaged snacks
Refined sugars
How can diet affect fibromyalgia?
Diet may relieve some fibromyalgia symptoms. However, individual responses to dietary changes vary significantly. What works for one person may not work for another. Still, prioritizing an anti-inflammatory diet rich in fruits and vegetables may provide some relief. The need for a more restrictive diet depends on the individual.
Managing Fibromyalgia Through Diet
There is no one-size-fits-all approach to managing fibromyalgia through diet. Food triggers for one person may be well-tolerated for another. Still, reducing your intake of ultra-processed foods and prioritizing a more plant-forward diet may help alleviate fibromyalgia symptoms. Season’s expert registered dietitian can assist you with recognizing food triggers or sensitivities and making the necessary adjustments to relieve fibromyalgia symptoms. Click here to connect with a dietitian today!
Common Foods That May Worsen Fibromyalgia Symptoms
Foods that worsen fibromyalgia symptoms vary from person to person. Below are some foods people commonly report as worsening fibromyalgia symptoms. Although some research supports reducing these foods for symptom management, studies are ongoing and continue to evolve. Eliminating these foods from your diet is not a guarantee of symptom improvement.
Gluten-Containing Grains
Some research suggests that gluten may raise levels of pro-inflammatory molecules in the body. These pro-inflammatory molecules are associated with pain. Adopting a gluten-free diet may limit pain, and some studies show people who eat gluten-free have improved quality of life.
However, a gluten-free diet may not be necessary for everyone with fibromyalgia.
Gluten-containing grains include the following:
Barley
Rye
Einkorn
Couscous
Wheat
Spelt
Semolina
Farro
Malt
Brewer’s yeast
Wheatberries
Kamut
Durum
These grains exist in pasta, noodles, bread, baked goods, pastries, crackers, cereal, and more.
Processed and Packaged Foods
Ultra-processed foods are inflammatory because of their saturated fat, additives, and sugar content. Maintaining a healthy weight is a vital component of managing fibromyalgia symptoms. Ingredients in ultra-processed foods affect appetite and lead to eating too much, which can translate to trouble with weight management.
Ultra-processed foods include fast foods, packaged snacks, and processed meats.
Refined Sugars and Sweeteners
Sugar is inflammatory. It increases the production of unstable, harmful molecules in the body. Consuming excess sugar worsens inflammation and fatigue. Moreover, many individuals with fibromyalgia report sugar as a pain trigger.
Research conflicts with the effects of aspartame on fibromyalgia symptoms. Some reports suggest increased pain with aspartame, whereas others show no change in symptoms with the artificial sweetener.
High-Fat Dairy Products
Limited research exists on dairy’s effect on fibromyalgia. However, low-FODMAP diets show promise in managing fibromyalgia symptoms.
Low-FODMAP diets exclude or limit dairy due to its lactose content. People with irritable bowel syndrome—the condition a low-FODMAP diet targets—have trouble breaking down lactose and often experience bloating and abdominal discomfort after consuming it.
Observational research suggests that people with fibromyalgia often avoid dairy out of fear of lactose intolerance or worsening symptoms. However, minimal interventional research supports removing dairy from the diet entirely.
Caffeine
Improving your sleep quality may translate to less pain. Poor sleep exacerbates fibromyalgia symptoms like fatigue and tenderness. Caffeine alters the sleep-wake cycle and may contribute to worse sleep. Limit caffeine-containing beverages throughout the day, and have your last cup of caffeine six to nine hours before bed.
Artificial Additives
Certain additives like monosodium glutamate (MSG) affect neurotransmitters, potentially increasing sensitivity and worsening pain. Evidence yields conflicting results on the effects of MSG on fibromyalgia symptoms. Some studies show worse pain with MSG added to the diet. At the same time, other research indicates no benefit of eliminating this ingredient.
Again, an individualized approach may be best for MSG. Moreover, MSG provides little nutritional value, so cutting it from the diet carries minimal risk.
Why These Foods Can Trigger Symptoms
Foods that trigger fibromyalgia symptoms vary between individuals.
Poor sleep increases cravings for highly processed, palatable foods. Giving in to these cravings for more highly-processed, palatable, and sweet foods may aggravate fibromyalgia symptoms.
Sugary or ultra-processed foods affect blood sugar levels and cause insulin levels to increase, promoting a pro-inflammatory state. Trans-fats that exist in certain ultra-processed foods also increase inflammation.
Inflammation may exacerbate pain sensitivity in people with fibromyalgia. Despite these connections between food and inflammation, it is still unclear whether these effects translate to benefits for fibromyalgia.
Food Sensitivities Are Personal: How to Identify Your Triggers
Which foods trigger your fibromyalgia symptoms is personal. Your healthcare provider may recommend that you work with a registered dietitian to undergo an elimination diet.
During an elimination diet, you will remove any potential trigger foods and monitor for changes in your symptoms. After a certain amount of time, you will gradually reintroduce foods, trying various portions and waiting for a response. Reintroduction is the goal of elimination diets; your eating pattern should be as broad as possible while minimizing symptoms.
Begin journaling your meals. Note the foods and portion sizes you consume, how you feel, and any symptoms you experience. Bring this information to your appointment with a registered dietitian.
Practical Tips for Reducing Triggers and Finding Healthier Alternatives
Creating a Personalized Nutrition Plan
If your diet contains refined sugars, significant quantities of caffeine, and many ultra-processed foods, consider reducing your intake and replacing them with more plant-based, whole foods like fruits, vegetables, and legumes.
After the initial consultation, your dietitian will work with you to create a personalized nutrition plan that optimizes nutrient intake while limiting symptoms.
FAQs
What foods should you avoid with fibromyalgia?
Responses to foods differ from person to person. In general, try to limit the following foods to help with fibromyalgia:
Processed meats and deli meats
Fast food
Packaged snacks
Refined sugars
How can diet affect fibromyalgia?
Diet may relieve some fibromyalgia symptoms. However, individual responses to dietary changes vary significantly. What works for one person may not work for another. Still, prioritizing an anti-inflammatory diet rich in fruits and vegetables may provide some relief. The need for a more restrictive diet depends on the individual.
Managing Fibromyalgia Through Diet
There is no one-size-fits-all approach to managing fibromyalgia through diet. Food triggers for one person may be well-tolerated for another. Still, reducing your intake of ultra-processed foods and prioritizing a more plant-forward diet may help alleviate fibromyalgia symptoms. Season’s expert registered dietitian can assist you with recognizing food triggers or sensitivities and making the necessary adjustments to relieve fibromyalgia symptoms. Click here to connect with a dietitian today!
