Fibromyalgia Diet

and Sabine Schrör, medical journalist

Clemens Gödel is a freelancer for the medical team.

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Sabine Schrör is a freelance writer for the medical team. She studied business administration and public relations in Cologne. As a freelance editor, she has been at home in a wide variety of industries for more than 15 years. Health is one of her favorite subjects.

More about the experts All content is checked by medical journalists.

There are currently no scientifically proven recommendations for a fibromyalgia diet. However, many patients report that their symptoms have improved thanks to a special diet. In particular, there is evidence that a heavily plant-based diet could have a positive effect. Read here what diet can potentially help people with fibromyalgia.

ICD codes for this disease: ICD codes are internationally recognized codes for medical diagnoses. They can be found, for example, in doctor's letters or on certificates of incapacity for work. M79

Fibromyalgia: Influence of Diet

Many people with fibromyalgia hope to improve their symptoms with an appropriate diet. So far, however, there is no specific and scientifically proven fibromyalgia diet.

However, it is suspected that the so-called oxidative stress is increased in fibromyalgia sufferers. More aggressive compounds, so-called free radicals, are circulating in the body. They arise during normal metabolic processes such as UV radiation and smoking. They are dangerous because they can damage cells and DNA.

Many fibromyalgia patients therefore rely on a diet rich in antioxidant ingredients that can defuse free radicals. Such antioxidants (such as vitamin C) are mainly found in fruits and vegetables.

Fibromyalgia diet: lots of fruits and vegetables

In fact, there is evidence that a predominantly plant-based diet can have a positive effect on the course of the disease. A vegan diet may be particularly helpful: in some studies, people with fibromyalgia who followed a vegan diet had higher levels of antioxidant substances in their blood and their symptoms improved. However, the database is not yet sufficient to unreservedly recommend a vegan fibromyalgia diet.

Fibromyalgia diet: light whole food

Instead, experts are currently recommending a light, predominantly plant-based mixed diet based on the recommendations of the German Nutrition Society (DGE). As a fibromyalgia sufferer, you should therefore take the following tips to heart:

• Consume a serving of fruit or vegetables at least five times a day.
• Consume fat and sugar in moderation.
• Also, only eat meat in moderation. Among other things, it contains a lot of arachidonic acid - an omega-6 fatty acid that promotes inflammatory processes.
• Instead, cover your protein requirements with dairy products or - even better - vegetable protein sources such as legumes (lentils, beans, soy, etc.).

In addition, you should only drink alcohol, chocolate and coffee in moderation - the luxury foods can increase muscular restlessness and tendon irritation. Green tea, on the other hand, is recommended because it has a strong antioxidant effect.

Lose excess weight

People with fibromyalgia are more likely to be overweight than the rest of the population. The exact connection between obesity and fibromyalgia is still unclear. But weight loss can in any case improve the symptoms. In addition, overweight people with fibromyalgia should pay attention to a low-calorie diet and exercise enough. The attending physician can give those affected the appropriate tips.

Fibromyalgia Diet for Irritable Bowel Syndrome

Many fibromyalgia patients suffer from irritable bowel symptoms such as pain, gas, diarrhea and sometimes constipation. Then it is advisable to avoid fatty foods, legumes and hot spices and, if possible, to avoid coffee, alcohol and nicotine. In addition, those affected should eat slowly and take meals at regular times if possible.

Food supplements

Food supplements have not yet been recommended in the medical guidelines as part of the fibromyalgia diet. There are studies that suggest a positive effect, but the data are not yet sufficient. As a rule, it is better to get all the necessary nutrients through food - and with a balanced, varied and healthy diet this is usually not a problem.

Only in certain cases is the intake from food insufficient, for example when fibromyalgia patients avoid many foods due to irritable bowel symptoms. Nutrient deficiency can also occur in patients who generally eat too little (especially solid foods) because of pain in the jaw region. It may then be necessary to take nutritional supplements.

Basically, food supplements should be viewed critically and only taken in consultation with a doctor.

Tryptophan

Tryptophan (5-HTP) is considered helpful in fibromyalgia. This is a protein building block (amino acid) that the body needs as a starting substance for the neurotransmitter serotonin. The so-called happiness hormone plays, among other things, a role in the perception and assessment of pain, which is disturbed in fibromyalgia patients.

Therefore, if you have fibromyalgia, you should include tryptophan-rich products such as soy, oatmeal and nuts in your diet. Veal, beef, tuna and whey also contain a lot of this amino acid. It is therefore not absolutely necessary to take it in tablet form.

magnesium

In order to improve muscle function, the diet should provide sufficient magnesium in fibromyalgia. This can potentially relieve muscle pain. Whole grain products and legumes as well as nuts and sunflower seeds are rich in magnesium. If necessary, the attending physician can also recommend magnesium as a dietary supplement.

L-carnitine

The micronutrient L-carnitine is also said to have a positive effect on fibromyalgia. Since the substance cannot be ingested in sufficient quantities through food, fibromyalgia patients can try appropriate dietary supplements with L-carnitine to relieve muscle pain.

Vitamins and iron

In addition, the supply of other nutrients such as B-vitamin B, vitamin D and iron could help against symptoms of fibromyalgia, if the sufferer has too little of them in the blood. A blood analysis by the family doctor provides information about the supply of micronutrients. If a deficiency is proven, he can prescribe a suitable preparation and the correct dosage.

Consultation with the doctor advisable

In the case of diseases such as fibromyalgia, which are sometimes difficult to treat, those affected often exchange ideas with one another, for example in discussion forums, also with regard to nutrition. Such experiences and tips from other affected persons can prove to be quite helpful for one or the other patient - as long as they do not propagate a one-sided diet or the uncontrolled intake of vitamin pills and the like. It is best to discuss your diet and supplement use with your doctor if you have fibromyalgia.

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