Fibromyalgia (FM) is a
chronic condition affecting multiple body systems and is not limited to any one
aspect of health. Because of this, there is no ONE diet that works the same for
all FM patients. Since most dietary guidelines that address FM are based on
general healthy eating principles utilized for many conditions such as
hypoglycemia, diabetes, food allergies, headaches, digestive disorders, and
fatigue, let’s review some of the most popular and successful dietary
approaches that have been reported regarding FM.
1.Carbohydrates: AVOID all refined carbs (white flour
products). Eat whole grain bread, oatmeal, granola, nuts. Avoid artificial
sweeteners and limit sugar intake to a max. of 40g/2000 calories. Eat roughly
14 grams / 1000 calories consumed of soluble dietary fiber such as apples,
oats, and legumes vs. insoluble fiber such as bran. Your total carb intake from
all sources should be between 30-55% of your total calories.
2.Fats: AVOID saturated fats (these clog up circulation, lead to
inflammation and pain).That means
<10% of total calories consumed, so limit or eliminate foods such as cheese,
beef, milk, oils, ice cream, cakes, cookies, mayonnaise, margarine, chips and
chicken skin. Eat mono- and poly-unsaturated fats and include regular amounts
of omega 3-fats. Eat < 300mg/day of cholesterol; Try to avoid ALL trans fats
such as cakes, cookies, crackers, pies, bread, margarine, fried potatoes,
chips, shortening.Take omega 3 fatty
acids like alpha-linolenic acid (ALA)
as these help make other omega 3 fats like EPA and DHA, and are very helpful
for the brain.ALA is found in flaxseed, linseed oil, or
cod liver oil. Limit total fat intake to 20-35% of calories consumed.
3.Protein: Go easy on red meat as they are high in saturated fat.
Instead, eat more fish and vegetable protein (legumes and soybeans are great).
When eating meat or poultry, remove all visible fat and skin before eating.
Maintain protein at 20-40% of total caloric intake.AVOID: processed meats, especially
salt-cured, smoked or nitrate-cured.
4.Fruits & Vegetables: Whole fruits are superior to
strawberries, raspberries, kiwis, peaches, mango, cantaloupe melon and apples.
Some FM sufferers cannot tolerate citrus fruits but if you can, fruits like
oranges and grapefruits are great.Vegetables are crucial. Good choices include carrots, squash, sweet
potato, spinach, kale, collard greens, broccoli, cabbage, and Brussels
sprouts.These foods reduce the risk of
developing chronic diseases (diabetes, heart disease, stroke and cancers).
5.Dairy Products:Choose reduced or fat-free varieties of cow or soy milk. This also
applies to yogurt and cheese.
6.Healthy drinks: Drink 8 glasses of water a day or
diluted fruit juices, or herbal teas.Drinking water helps flush out toxins.Avoid coffee, tea, and alcohol as these increase fatigue, increase
muscle pain and interfere with normal sleeping patterns. Limit or eliminate
7.Healthy Snacks: Chopped vegetables, unsalted nuts and/or
seeds; AVOID ALL commercial snack foods (except salt-free air-popped popcorn)
as these are high in trans fats & salt.Avoid chocolate and candy.
8.Junk Food: Regular consumption of this is BAD for
FM patients due to the high levels of fat, sodium, calories and general lack of
(MSG) and Sodium (Salt) can aggravate FM!
11.QUANTITY:Eat smaller light meals,
especially in the evenings.
We recognize the importance
of including chiropractic in your treatment planning and realize you have a
choice of providers. If you, a friend or family member requires care for FM, we
sincerely appreciate the trust and confidence shown by choosing our services
and look forward in serving you and your family presently and, in the