Can Anti-Inflammatory Diet Treat Fibromyalgia?

Why the Anti-Inflammatory Diet helps reduce Fibromyalgia symptoms

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How the Anti-Inflammatory Diet works for Fibromyalgia

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Anti-Inflammatory Diet foods for Fibromyalgia

The various food types incorporated in the anti-inflammatory diet have healing effects that can be very effective for fibromyalgia.

Below is a list of the various types of foods that are incorporated into the anti-inflammatory diet, along with the healing benefits of each for fibromyalgia:

- Fish sources that include salmon, tuna, scallops, cold-water fish and anchovies contain omega-3 fatty acids, which lower inflammatory proteins in the body.

- Nuts and seeds like walnuts, almonds and pine nuts are included in the anti-inflammatory diet. They contain good fats such as omega-3, plus they are good sources of protein and fiber that combat inflammation in the body.

- Colorful fruits and vegetables are important to consume as they are packed with antioxidants. These antioxidants would quench the free radicals, which are known to damage the cells of the body. Antocyanins found in red and purple fruits such as berries have anti-inflammatory effects.

Vitamin C found in citrus fruits also contains anti-inflammatory effects and helps maintaining healthy joints. Vitamin K containing vegetables like kale, spinach, lettuce, spinach and broccoli also reduces inflammation in the body.

- Olive oil is a source of omega 3 and other healthy fats in addition to oleocanthal, which is a polyphenolic antioxidant that has the same role as nonsteroidal anti-inflammatory drugs. The best source to use is non-refined olive oil.

- Beans such as red kidney beans, pinto beans and small red beans are a good source of fiber and phytonutrient that lower inflammatory markers in the blood. They are also a great source of protein. 

- Low or reduced-fat dairy products contain many nutrients such as calcium, vitamin D, good fats and proteins that are beneficial for overall health. 

Meanwhile, it’s important to note that full fat dairy is composed of saturated fats that can cause inflammation, and hence should be avoided. 

Furthermore, since cow milk is a common allergen it is important to make sure that consuming cow milk products does not aggravate any symptom. It’s always recommended to closely monitor any triggered reaction, and if no discomfort is observed, then cow milk products can be consumed normally. Alternatives to cow milk include goat milk, soymilk and almond milk.

- Whole grain sources such as oatmeal, bulgur, brown rice, quinoa, and whole-wheat flour are rich in fiber, and studies have shown that high fiber foods can lower inflammatory markers.

However, many of these products might contain gluten like wheat, rye, barley and oat for example. Since many people might suffer from gluten sensitivity, this would actually lead the immune system to view gluten as an enemy and accordingly attacks it, hence causing inflammation as a counter effect instead of fighting it.

It is always important to pay specific attention to any food sensitivity and monitor closely your symptoms, especially if you witness any discomfort as a result of consuming these food types. 

The Anti-Inflammatory Diet program for Fibromyalgia

The anti-inflammatory diet for fibromyalgia is a lifestyle change that can be always maintained, as such there is no time restriction for this diet.

There is no standard type of anti-inflammatory diet that people with fibromyalgia should follow instead it should be customized based on individual’s specific needs and taking into consideration any food allergies this person might have.

Below is a detailed list of the anti-inflammatory diet for fibromyalgia, showing how different food types can be consumed, along with the quantities for each:

- Probiotics: consume foods rich in probiotics regularly because they contain anti-inflammatory and anti-allergic effects that relieve allergy symptoms. Low fat yogurt is an excellent source.

- Fish: consume fish at least twice per week as it contains omega-3, which lowers inflammation and provides allergy relief. However, since fish is a common allergen it is important to make sure eating fish does not aggravate any symptoms. If no discomfort is observed, it can be consumed regularly.

- Nuts: one handful per day is recommended as it contains healthy fats such as omega-3 that fights inflammation. Nuts also contain fiber that lowers inflammation in the body.

However, since nuts are common allergens it is important to make sure eating them does not aggravate the symptoms. If no discomfort is observed, they can be consumed regularly.

- Fruits and vegetables: it is important to eat a variety of fruits and vegetables daily since they are rich in antioxidants and other vitamins that fight against inflammation. Eat a variety of fruits and vegetables, and consume around nine servings of fruits and vegetables per day.

- Whole grains: it is recommended to consume 6 ounces of grains daily, ideally 3 out of the 6 ounces consumed per day should be whole grain. Whole grain foods are rich in fiber, and an adequate consumption reduces inflammation in the body. However, since wheat, which is found in whole grain products, is a common allergen, it is important to make sure eating it does not aggravate any symptoms. If no discomfort is observed, it can be consumed regularly.

- Spices:  flavor food regularly with species as anise, fennel, turmeric, horseradish and hot mustard. These can be added to various dishes as they have anti-inflammatory properties and can act as decongestants that result in allergy relief.

- Olive oil: add 2-3 tablespoons of olive oil to meals per day. Olive oil is rich in omega-3 and contains oleocanthal that reduces inflammation.

Anti-Inflammatory Diet for Fibromyalgia: Recommendations to Follow

- Consume vitamin C rich foods:  fruits rich in vitamin C such as oranges, kiwi, watermelon and strawberries can help deal with the discomfort of itchiness and hives.  These are caused when the cells release histamine during an allergic response.

Vitamin C prevents the cells from releasing histamine and helps in breaking it down. Vitamin C is also an antioxidant therefore has anti-inflammatory effects.

- Consume magnesium rich foods: foods that are considered high in magnesium include wheat bran, almonds, green leafy vegetables, legumes, nuts and seeds among many others.

These are recommended because magnesium is a bronchodilator and antihistamine agent and possesses properties that can alleviate allergy symptoms. However it is important to make sure that common food allergens such as nuts do not aggravate the symptoms.

- Consume anti-inflammatory snacks: always carry appropriate anti-inflammatory snacks when you are on the go so you can always have a good treat of healthy food if you get hungry.

Anti-Inflammatory Diet for Fibromyalgia: things to Avoid

- Avoid allergens that are included in the anti-inflammatory diet: over 90% of food allergies are caused by cow’s milk, soy, eggs, wheat, peanuts, fish and shellfish.

While some of these foods are incorporated in the anti-inflammatory diet, it is specifically recommended to avoid them in the case of sensitivity because they will aggravate the allergy symptoms. 

- Limit casein: casein is a protein found in dairy products and may cause discomfort so it is important to make sure it does not irritate the gut to avoid inflammation. If you don’t observe any discomfort, then there is no need to restrict it from the diet. 

- Limit gluten: Gluten is found in wheat, barley and rye. It can cause irritation to the gut and promote inflammation. If no discomfort is witnessed, then there is no need to restrict it from the diet.

Anti-Inflammatory Diet for Fibromyalgia: precautions

There are no substantial risks attributed with the anti-inflammatory diet for fibromyalgia. However, people with allergies should pay attention to food allergens. Thus, it is important to rule them out if any discomfort is observed.  

Common food allergens include:

- Gluten

- Wheat

- Cow’s milk

- Nuts

- Fish and shellfish

- Spices

- Some kinds of fruits

Anti-Inflammatory Diet for Fibromyalgia: side effects

No side effects have been reported about following the anti-inflammatory diet for fibromyalgia.