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Fruits, vegetables and lean proteins that are rich in nutrients can help you manage fibromyalgia symptoms
Fibromyalgia is a long-term medical condition that causes pain, muscle soreness and fatigue, often accompanied by depressed mood and sleep problems.
If you suffer from fibromyalgia, dietary changes may help you manage some of your symptoms. Eating a diet rich in fruits, vegetables and lean proteins can boost your overall health, and increasing your intake of foods that contain high amounts of fiber and have fewer added sugars may help with energy levels. Vegan diets can also aid in alleviating pain and improving sleep.
Below are examples of the types of foods that may help fibromyalgia symptoms:
Antioxidants
- Foods that are high in antioxidants protect nerve cells from touch sensitivity. These types of foods include berries, kidney beans, artichokes, pecans, beets, spinach and dark chocolate.
Whole grains
- Brown bread, brown pasta and brown rice are healthier than refined grains because they are digested slowly and help you avoid blood sugar spikes. Short grain brown rice cooks quickly and is easy to chew.
- Oatmeal is also rich in nutrients, vitamins, protein and fiber.
Healthy fats
- Omega-3 is a good fat that can have positive effects on the inflammation caused by fibromyalgia. Fish like salmon, mackerel and tuna are rich in this type of fat, as are brussels sprouts, eggs, chia seeds, walnuts, sardines, flax seeds and soybeans.
- Avocados not only contain healthy fats but are also rich in vitamins B, C, E and K and minerals such as manganese and iron. Vitamin E especially can help with muscle pain.
Fruits and vegetables
- Bananas can help boost energy levels, as they are high in carbohydrates, vitamin B6 and potassium.
- Non-citrus fruits such as pineapple, papaya and guava contain enzymes that are beneficial to the gut.
- Dried fruit, seeds and beans are rich in magnesium and help the body use calcium properly. Dried fruit makes a great alternative to sugary snacks.
- Cauliflower, cabbage, turnip, squash and carrots can help with fibromyalgia symptoms as well.
Water
- Fibromyalgia sufferers should drink at least 1.5 liters of water a day. A variety of herbal and fruit teas may also be beneficial.
What foods should be avoided with fibromyalgia?
While it’s important to eat a diet rich in nutrients and avoid unhealthy food, there is no single “fibromyalgia diet” since what works for one person may not work for another. In order to understand what foods may trigger your fibromyalgia symptoms, experiment to find out what is right for you.
In general, you should avoid foods that are bad for overall health, such as processed foods, oily or fried foods, refined sugars, red meat, alcohol and dairy.
As with any dietary change, try to stick to your diet for a few weeks at least to see which foods lessen and which foods worsen your fibromyalgia pain.