Diet Chart For fibromyalgia

Fibromyalgia diet is meant for all of us so that we do not suffer from fibromyalgia disorder in future. Fibromyalgia is disorder caused due various reasons like mental stress, work pressure and so on. It starts from the central nerve system of our body, which results in body pain, tiredness, sleep disturbance, not eating well etc. Many at times people go into depression because of fibromyalgia. In order to avoid such kind of disorder we need to balance our work life balance. In today’s situation there is a lot of stressful assignments are given to the employees as well as to the students especially in India. Therefore we need to have good food so that we get enough sleep hour which required for normal human body.

There are some suggested food and methods of having the Fibromyalgia diet:

1. Avoid foods that contain added glutamate – glutamate food creates amino acid in the body which creates problems for the people who suffers from fibromyalgia.
2. Choose whole food instead of processed – the processed food have more additive and less fibre and nutrition.
3. Leafy Green, Nuts and seed – these foods are very healthy and provides magnesium in the body which keeps the body stress free.
4. Avoid artificial sweeteners and limit sugar – sugar should be taken in limit so that it does not create problems in health.
5. Have a lot of fruit and juice which keeps the body to function well.

1. Sugar : Eating foods high in sugar is linked to increased fibromyalgia pain. Limiting sugar helps control weight. Being overweight puts extra stress on the body, contributing to fatigue, and stored fat may lead to inflammation in some cases.
2. Carbohydrates. Refined carbohydrates such as cookies, many breads, pastries, and white rice are digested quickly, causing blood sugar levels to spike. These fluctuations can make the fatigue and pain of fibromyalgia worse and contribute to overeating.
3. Processed foods. Sugar and unhealthy fats, which increase inflammation, are a large part of many processed foods. Flavorings and preservatives commonly used in processed foods also may trigger food sensitivities.
4. Unhealthy fats. Vegetable oils, such as corn oil, safflower oil, and peanut oil, have an inflammatory effect, especially when used to fry food.
5. Alcohol : Drinking alcohol while taking certain medications prescribed for fibromyalgia—such as anti-convulsants, antidepressants, and acetaminophen (an ingredient in many medications) could cause harmful interactions.

Do's & Don'ts :

1. Avoid Foods That Contain Added Glutamate. Foods that commonly contain MSG include Chinese foods, canned soups and vegetables, some types of chips or similar crunchy snacks, and processed meats.
2. Choose Whole Foods Instead of Processed Ones : Refined carbohydrates such as white flour, white pasta, and white rice are examples of processed foods that have been stripped of naturally occurring nutrients.
3. Try the DASH or Mediterranean Eating Plan : The two diets are slightly different in their specifics, but both are rich in fruits and vegetables, lean proteins, whole grains, nuts, seeds, legumes, and low-fat or no-fat dairy foods.
4. Avoid Cured Meats : This list includes canned meat, sausage, bacon, hot dogs, ham, deli meat, corned beef, and beef jerky.
5. Eat Cold-Water Fish and Fortified Foods for Vitamin D : Vitamin D can also be taken as a supplement or in cod liver oil, which provides both vitamin D and omega-3 fatty acids.
6. Choose Dark, Leafy Greens, Nuts, and Seeds for Magnesium : Magnesium is found in many healthy foods, including legumes (dried beans and lentils), nuts and seeds, avocado, yogurt, bananas, fatty fish, dark chocolate, and dark, leafy greens.
7. Include Good Sources of Antioxidants in Your Meals : Focus on increasing consumption of items with bright red, green, orange, yellow, and purple hues to give yourself an antioxidant boost.

1. Rich in Vitamin B12: Vitamin B12 converts fuel carbohydrates into glucose, which the body uses as a fuel source to generate energy. If your body does not get enough B12, you will likely begin to feel fatigued and weak.
2. Magnesium: Relieves pain and tenderness from sore muscles, improves cognitive health and reduces fatigue or weakness. Food sources: Spinach, pumpkin seeds, black beans, sunflower seeds.
3. Omega-3 Fatty Acids: Sources are Flaxseeds, soybeans, walnuts, salmon. Reduces pain and soreness, fights inflammation, slows cognitive decline, fights rheumatoid arthritis, may help reduce symptoms of depression.
4. Vitamin D: Promotes muscle recovery, reduces muscle and joint pain, promotes healthy bones. Sources are fortified cereals, mushrooms
5. Iron: Promotes oxygen flow, fights fatigue and exhaustion, builds healthy muscles, improves cognitive function, strengthens immune system. Sources are Spinach, broccoli, whole grains, olives, legumes
6. Turmeric (Curcumin): Natural pain reliever, fights harmful free radicals in the body.