Anti-inflammatory Foods for Fibromyalgia
Using a food journal was my first step towards taking control of my health. As a teenager, I suffered from migraines and chronic pain that seemed to have no explanation. With little guidance in my life at the time, I took the advice of my pediatrician and started taking medications. By the time I was referred to a neurologist for an MRI to rule out a tumor, I was on a medical cocktail with no understanding of why or what the medications did. The neurologist was very confused as to why a healthy-looking teenager had a medication list so long. He gave me a food journal and told me to find out what my triggers were so I could avoid those foods. That was the first time I linked my behavior, diet, and lifestyle with my health. Eventually, I was diagnosed with fibromyalgia and have incorporated anti-inflammatory foods into my diet as much as possible.
Over the years, I have discovered that eliminating wheat and preservatives from my diet makes a huge impact in the way I feel, while eliminating dairy does nothing. Every single person is different and I encourage you to keep a food diary to discover what your unique dietary needs are. To help you get started with experimenting, I’ve compiled a list of anti-inflammatory foods for fibromyalgia. I’ve also included pro-inflammatory foods that can trigger fibromyalgia flare-ups. This list is not exhaustive, nor does it apply to every single person. It is a guide to help you start you down the path of taking back control of your health and well-being!
What does “anti-inflammatory” mean?
Inflammation is a natural response of our immune system. When inflammation is acute, such as when we get a cut or sustain an injury, it is a crucial part of the healing process. However, when inflammation is chronic it can lead to many health issues including heart disease, diabetes, arthritis, gum disease, and obesity. Anti-inflammatory foods help lower levels of inflammation, which promotes health and wellness. Foods that are “pro-inflammatory” increase levels of inflammation and can trigger symptoms of fibromyalgia, arthritis, lupus, gout, diabetes, heart disease, psoriasis, and other inflammatory disorders. Some people are more sensitive to foods than others, so it is important to find out which foods you should avoid, which ones you can eat in moderation, and what foods make you feel great.
List of anti-inflammatory foods:
Tuna, salmon, mackerel, sardines, bass, anchovies, and other cold-water fish
Fresh or preservative-free frozen fruits, including apples, apricots, bananas, berries, cantaloupe, grapes, kiwi fruit, oranges, papaya, pineapple, and avocados
Flaxseed oil, olive oils, avocado oil
Almonds, walnuts, and macadamia nuts
Deep green vegetables such as spinach, kale, swiss chard, collards, and broccoli
Other vegetables such as cabbage, carrots, cauliflower, celery, onions, and sweet potatoes
Certain spices, including ginger, turmeric, and curcumin
Green tea and water, particularly mineral water
Whole grains, including barley, buckwheat, bulgur wheat, millet, oats, quinoa, and spelt
Flaxseeds, chia seeds, and tofu
List of pro-inflammatory foods:
Processed foods, such as commercial baked goods and bars, prepackaged meals, sausages, and fast food
Red meat, especially grain-fed and corn-fed (grass-fed is a slightly better option)
Refined grain products, such as white bread and white pasta
Refined sugar and refined sugar products, such as candy and soda
Deep-fried foods
Corn oil, safflower oil, soy oil, and peanut oil
Dry roasted nuts and beer nuts
Other common foods that trigger fibromyalgia and other disorders:
Chocolate
Caffeine
Alcohol
Dairy products, including milk and cheese
Soy
High sodium intake (over 1500 mg daily)
Preservatives, such as nitrates and sulfates
Corn
Now that you have some basic information, use it to experiment with your own diet. Keeping a food journal is a good place to start. By tracking what eat each each day and recording how it makes you feel right after and the next day, you can gain insight into how your diet may be triggering your symptoms. It helps to approach it from a place of curiosity to keep it fun and lighthearted. It’s a great opportunity to try out new recipes and experiment with your daily snacking habits.
If you are feeling overwhelmed and would like some additional support in making these changes, working with a Chronic Pain Coach can help you take small steps towards your goal each week. If you’re ready to feel fully supported as you take back control of your life and escape the grip of chronic pain, schedule a 30-minute free consultation with me to see if we’re a good fit for each other.
