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As discussed in a previous post on fibromyalgia, it is my opinion based on over 15 years of clinical practice that fibromyalgia is not a single condition, but is in fact a set of symptoms that can be caused by one or more underlying problems.  With this in mind, it might seem strange that I am recommending a “fibromyalgia diet” if I don’t  think that fibromyalgia exists as a single condition.  What I am about to discuss is a “shotgun” approach to diet that will help alleviate many of the underlying causes for fibromyalgia symptoms, as well as provide an overall healthy diet that will help correct or prevent a host of other health problems.

The fibromyalgia diet comes down to controlling blood sugar, avoiding toxins and “endocrine disruptors”, and getting adequate nutrients.  Although it canbe difficult to change eating habits and follow the recommendations consistently, the rewards of making the effort can be well worth it to someone who suffers from the chronic pain and other symptoms of fibromyalgia. 

For some people, changing to this type of diet all at once is the most effective way to get the job done, but for many people, the changes are too overwhelming to do all at once.  For those of you in the second group, this is not an “all or nothing” situation.  ANY improvements you can make are worthwhile and will be helpful.  So if you need to take some time to gradually shift over to the recommended diet, that’s OK.  And even if you can’t ever switch completely over to the eating recommendations that follow, I think you’ll find that what improvements you do make will help your condition.

Controlling blood sugar is accomplished by means of two main things:  avoiding excess carbohydrates (particularly refined carbohydrates like sweets, bread, cereal, pasta, etc.) and eating smaller, more frequent meals.  So, what is excess carbohydrates?  As a general rule, I recommend keeping the intake of refined carbohydrates to a maximum of about 25 grams per day (Yes - per DAY, not per meal!).  That’s about the amount in a single slice of bread, and less than what you would get in just a couple of ounces of pasta or cereal.  In fact, it’s a lot less than what you get in a single 12-ounce soda!  To keep things simple, it’s best to just avoid anything made with sugar or flour altogether.  This can take a lot of getting used to for some people, and some people just can’t stop themselves from eating carbs.  Again, do what you can to decrease the refined carbs in your diet, and every little bit counts!  Carbohydrates from fresh or frozen vegetables can be eaten in unlimited amounts and fresh (or unsweetened frozen) fruits can be eaten in moderation (no more than a single piece of fruit or a cup of sliced fruit in one sitting).

Eating smaller amounts more frequently will help keep your blood sugar more level and prevent “crashes” which can make you feel fatigued and increase the perception of pain.  A solid breakfast, lunch, and dinner with a couple of snacks thrown in will be much better for blood sugar control than skipping breakfast and then eating a large meal at lunch and/or dinner. 

The second major aspect of the fibromyalgia diet is to avoid toxins and “endocrine disruptors”.  “Endocrine disruptors” are various chemicals and toxins that interfere with the normal function of your body’s hormones.  Many of these endocrine disruptors have effects similar to estrogen in the body, and can promote generalized inflammation and weight gain by interfering with the effects of important hormones, such as those from the thyroid and adrenal glands.  Most of these chemicals are eaten as either artificial ingredients in prepared food products, pesticides and other chemicals on fresh produce, and synthetic hormones contained in meat and dairy products. 

In general, the more foods you eat that are as close to possible to their natural, unprocessed state, and grown/raised with organic methods, the lower your exposure to these toxins will be, and the better your body will function.  The basic recommendations here are to avoid processed foods (particularly those with artificial flavors and/or colors), eat primarily organically-grown vegetables and fruits, and to eat “natural” (raised without hormones) meats (”free-range” or grass-fed is even better), and if you consume dairy, choose organic dairy products which are produced without r-BGH (recombinant bovine growth hormone).

If you are following the first two steps, you are already well on your way to satisfying the third part of the fibromyalgia diet.  By eating mostly fresh vegetables and fruits, and eating naturally-produced meats and dairy products, you will already be consuming a diet that is high in vitamins, minerals, and fiber.  Some people may need to use nutritional supplementation as well, especially if they are having difficulty following the above recommendations, but that is a topic for a future post. 

Fo those who are unable to follow all of the recommendations for one reason or another, I think the biggest priorities are to reduce refined carbohydrate intake and avoid artificial ingredients as much as possible.  By simply removing a lot of the processed foods from the diet, great improvements in fibromyalgia symptoms can be seen.

One final word on the fibromyalgia diet:  No matter how much or how little you follow the recommendations that have been given, it will probably take some time to notice a positive change in your fibromyalgia symptoms.  In fact, some people may actually feel WORSE when they first switch to a healthier diet for a couple of reasons.  First, because most people will begin to lose weight and burn fat when they begin eating better, toxins may be released from the fat tissues as they are burned.  Second, many food additives are thought to have addictive qualities and can produce withdrawl symptoms for a short time after you stop consuming them.  Finally, it may take a few days for your body’s blood sugar control to balance out if you suddenly switch from a mostly-carbohydrate diet to a very low carbohydrate diet.  Once your body adapts to the changes, things will improve, but it may take a couple of months to notice a big reduction in the symptoms of fibromyalgia.

Stay tuned to my natural remedies blog for more natural fibromyalgia treatment tips.

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