Diet
Eating a healthy, well-balanced diet may help relieve your symptoms. |
There is no specific “diet” that is recommended for the management of fibromyalgia. The key is to follow a healthy diet. Here are some guidelines:
- Avoid caffeine and alcohol.
- Make foods that can be easily prepared and frozen in individual servings.
- Eat smaller meals at regular times, ideally every three to four hours.
- Each meal should contain protein and at least three of the four food groups from Canada's Food Guide: meats and other protein-containing foods, fruits and vegetables, whole grain products (starches), milk and milk products.
- Add essential fatty acids to your diet. These are important for the omega-3 fatty acids that help reduce inflammation and pain in the body, and in high doses, can help control mood and depression. Foods rich in these nutrients include fish, such as salmon, mackerel, herring, sardines and halibut; flaxseeds and pumpkin seeds; and canola oil.
- Eat at least five to 10 servings of fruit and vegetables daily. These can be in the form of soup or juice, but whole foods are preferred. Frozen vegetables are great because they are pre-washed and pre-cut.
- The fish you eat should contain low levels of mercury.
- If possible, eat organic foods to minimize your exposure to pesticides.
- Drink six to eight glasses of filtered or spring water daily.
- Take a multivitamin and mineral supplement daily (with low or no iron if you are post-menopausal). You may need a calcium supplement to prevent osteoporosis and additional vitamin D if your illness is limiting your exposure to the sun.
- If you have food allergies, intolerances or sensitivities, ask your doctor to refer you to an allergist to help you sort this out.
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