Diet for Fibromyalgia Management
Manage fibromyalgia through diet. Reduce pain and fatigue.
Calorie calculation examples by profile
Sedentary woman, 45 years old, 154 lbs
Active woman, 45 years old, 154 lbs
Sedentary man, 45 years old, 187 lbs
Active man, 45 years old, 187 lbs
Understanding fibromyalgia and diet
Fibromyalgia is characterized by widespread pain, chronic fatigue, and sleep disturbances. While there's no specific proven diet, many patients report that certain foods influence their symptoms. An anti-inflammatory and individualized approach can help.
The anti-inflammatory diet
Favor anti-inflammatory foods: fatty fish (omega-3), colorful fruits and vegetables (antioxidants), olive oil, nuts. Limit pro-inflammatory foods: added sugars, ultra-processed foods, saturated fats, alcohol.
Identifying your personal triggers
Each person with fibromyalgia is different. Potential triggers include: gluten, dairy, artificial sweeteners (aspartame), monosodium glutamate (MSG), caffeine. A food diary can help identify your own sensitivities.
Managing energy through food
Fatigue is a major symptom. Avoid blood sugar spikes by choosing low glycemic index carbohydrates. Spread your meals throughout the day. Magnesium (leafy greens, almonds) can help muscles and sleep.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Fibromyalgia
Important: This information is educational. Fibromyalgia requires comprehensive medical care. Diet is a complementary tool, not a standalone treatment. Consult your doctor before significantly changing your diet.
Fibromyalgia affects each person differently, and diet is no exception. This guide helps you explore what might work for you.
Promising Dietary Approaches
The anti-inflammatory diet
To favor:
- Fatty fish (salmon, sardines) 2-3x/week
- Colorful fruits and vegetables (at least 5 servings/day)
- Whole grains
- Legumes
- Olive oil, nuts, seeds
To limit:
- Red and processed meats
- Added sugars and sodas
- Ultra-processed foods
- Alcohol
Potential triggers to test
Some patients react to:
- Gluten
- Dairy products
- Artificial sweeteners (especially aspartame)
- Monosodium glutamate (MSG)
- Food additives
Managing Specific Symptoms
For fatigue
- Balanced meals at regular times
- Low glycemic index carbohydrates
- Avoid sugar spikes
- Adequate hydration
For sleep
- Avoid caffeine after 2 PM
- Magnesium-rich foods at dinner
- Tryptophan (turkey, banana, dairy if tolerated)
- Light evening meal
For pain
- Omega-3s (anti-inflammatory effect)
- Turmeric (with black pepper)
- Avoid pro-inflammatory foods
Keeping a Food Diary
Note for at least 2-4 weeks:
- What you eat (times, amounts)
- Your symptoms (intensity, timing)
- Your fatigue level
- Sleep quality
- Look for correlations
Mistakes to Avoid
- Following too restrictive a diet: Risk of deficiencies and food obsession
- Eliminating multiple foods at once: Impossible to identify the culprit
- Ignoring the big picture: Sleep, stress, and activity also matter
- Expecting a dietary miracle: Diet helps but doesn’t cure
Why Voical Can Help You
With Voical, easily keep your food diary and note your symptoms. Identify correlations between what you eat and how you feel. This data is valuable for personalizing your diet and discussing with your medical team.