Fibromyalgia: the influence of diet
Many people with fibromyalgia hope to improve their symptoms with a suitable diet. However, a specific and scientifically proven fibromyalgia diet does not yet exist.
However, it is assumed that fibromyalgia sufferers have increased oxidative stress. This means that more aggressive compounds, known as free radicals, circulate in the body. They are produced during normal metabolic processes as well as through UV radiation and smoking, for example. They are dangerous because they can damage cells and the genetic material 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 fruit and vegetables.
Fibromyalgia diet: lots of fruit 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, fibromyalgia sufferers who ate a vegan diet had higher levels of antioxidant substances in their blood and their symptoms improved. However, there is not yet enough data to recommend a vegan fibromyalgia diet without reservation.
Instead, experts currently recommend 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:
- Eat a portion of fruit or vegetables at least five times a day.
- Only consume fat and sugar in moderation.
- 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, try to meet your protein requirements with dairy products or – even better – plant-based sources of protein such as pulses (lentils, beans, soy etc.).
You should also enjoy alcohol, chocolate and coffee in moderation at most – these stimulants can increase muscle restlessness and tendon irritation. Green tea, on the other hand, is recommended because it has a strong antioxidant effect.
Reduce excess weight
People with fibromyalgia are more often overweight than the rest of the population. The exact link between obesity and fibromyalgia is still unclear. However, losing weight can certainly improve the symptoms. To this end, overweight people with fibromyalgia should make sure they eat a calorie-reduced diet and get enough exercise. The doctor treating you can give you suitable tips on this.
Fibromyalgia diet for irritable bowel syndrome
Food supplements
Food supplements are not yet recommended in the medical guidelines for fibromyalgia nutrition. Although there are studies that suggest a positive effect, the data is not yet sufficient. As a rule, it is better to get all the nutrients you need from food – and with a balanced, varied and healthy diet, this is usually not a problem.
Only in certain cases can dietary intake not be sufficient, for example when fibromyalgia patients avoid many foods due to irritable bowel symptoms. Patients who generally eat too little (especially solid foods) due to pain in the jaw region may also suffer from a nutrient deficiency. It may then be necessary to take dietary supplements.
Food supplements should always be viewed critically and should only be taken in consultation with a doctor.
Tryptophan
Tryptophan (5-HTP) is considered helpful for 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 a role in the perception and evaluation of pain, among other things, which is impaired in fibromyalgia patients.
Magnesium
In order to improve muscle function, fibromyalgia sufferers should ensure that their diet contains sufficient magnesium. This can possibly alleviate muscle pain. Wholemeal products and pulses as well as nuts and sunflower seeds, for example, are rich in magnesium. If necessary, the doctor treating you may also recommend magnesium supplements.
L-carnitine
The micronutrient L-carnitine is also said to have a positive effect on fibromyalgia. As the substance cannot be absorbed in sufficient quantities through food, fibromyalgia patients can try appropriate dietary supplements containing L-carnitine to relieve muscle pain.
Vitamins and iron
In addition, the intake of other nutrients such as B-vitamin B, vitamin D and iron could help against the symptoms of fibromyalgia if those affected have too little of these in their blood. A blood analysis by the family doctor provides information about the supply of micronutrients. If a deficiency is detected, the doctor can prescribe a suitable preparation and the correct dosage.
