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Fibromyalgia Diet and Meal Plan

It may have been centuries ago that Hippocrates said "Let food be thy medicine" but these words still ring true. The foods you consume can increase inflammation, create a toxic environment that breeds cancerous cells, or create "sludge blood" by filling arteries with fatty plaque. On the other hand, good food you consume can give you sustainable energy, reduce inflammation, and help the body heal faster; reducing painful symptoms. The fibromyalgia diet and meal plan aims to direct you toward these healthier food choices.

Food is important and if you're a fibromyalgia sufferer, you should be especially careful about the food you're eating. The following information is a suggested diet for individuals living with widespread pain from fibromyalgia. Always consult with your doctor or professional health practitioner before making major changes to your diet and lifestyle.

A bowl of fresh fruits and vegetables.

Download the Free Fibromyalgia Pain Management Plan

DR-HO'S has created a comprehensive pain management plan for individuals suffering from fibromyalgia. This plan includes the fibromyalgia diet and meal in greater detail, as well as the following information:

  • Workout plan
  • Diet and meal plan (with recipes)
  • Restful sleep guide
  • Mental health tips
  • Chronic pain management strategies
  • And more!



Foods to Eat

The following are foods that can be advantageous for fibromyalgia sufferers to add to their diet. These foods vary on a person to person basis, but are generally healthy for pain sufferers in moderation.

Lean Protein

These proteins support the growth of muscle, strengthen bones, and boost the function of your immune system. Adding lean proteins to a meal “complete” the meal to ensure you feel sustainably full for a longer period.

  • Meats
  • Poultry
  • Fish
  • Eggs

A carton of eggs.

Vegetarian Protein

If you are a vegetarian or vegan you can consume protein through plant based sources.

  • Vegetables
  • Nuts and seeds
  • Beans
  • Soy products

A bowl full of beans.

Fruits and Vegetables

Fruits and vegetables should take centre stage. We gain high concentrations of antioxidants, vitamins, and minerals from this essential food group. They leave our skin glowing, our energy surging, and our concentration sharp. The fibromyalgia diet and meal plan focusses on a vegetable-dense diet. The most nutrient-rich fruits and veggies include:

Veggies

  • Kale
  • Spinach
  • Carrots
  • Broccoli
  • Brussels sprouts
  • Peas

An assortment of fresh vegetables.

Fruits

  • Blackberries
  • Oranges
  • Bananas
  • Peaches
  • Grapes
  • Apples
  • Pomegranates

An assortment of oranges and pineapples.

Healthy Fats

High fat isn’t always a bad thing. Making sure you have the right fats in your diet is the essential part. Healthy fats can help you shed weight, give you shiny hair, and grow your nails, so long as you’re choosing the right ones. High quality fats include:

  • Nuts
  • Seeds
  • Coconuts or coconut oil
  • Avocados or avocado oil
  • Olive oil
  • Fish oil

A sliced avocado.

Foods to Avoid

The fibromyalgia diet should be composed of real whole foods. Avoid the easy grab-and-go foods that are highly processed. In general, the following foods have been shown to aggravate painful symptoms. You may feel okay eating the following foods. Try to transition them out of your diet and see how you feel.

Grains

We know this is asking a lot, but those baked goods are not helping soothe pain. In fact, the body struggles to digest the highly processed grains that are stripped of nutrients. Flour, pasta, and other baked up goodies are hard on the body and should be avoided.

Dairy

Dairy is infamous for flaring up painful symptoms. Many bodies do not react well to the highly processed dairy we find at our local grocery store. Cutting out milk, cheese, cream, and yogurt can result in a radical improvement of pain. You can always substitute for almond milk or other dairy-free trades.

Legumes

Legumes are also a common trigger for many individuals’ pain. Beans, lentils, and peanuts release insulin in the body. The body struggles to digest these foods and then feels discomfort, pain, and fatigue as a result.

Fake Food

Fast food results in slow pain. Remember that when you’re reaching for a TV dinner, about to swerve into a drive thru, or ordering in. Anything you buy in a box or a bag most likely contains sugar, high-fructose corn syrup, sucralose, and maltodextrin. Next time you enter the grocery store, try spending most of your time in the produce section and avoiding the non-refrigerated goods.

Seed Oils

These fats are not like the recommended natural fats. Canola oil, peanut oil, sunflower oil, and other bad fats have trans-fat and can hurt your heart as well as your waistline.

Your Plate at a Glance

Breakdown of ideal food portions.

Before you sit down to eat a meal, take a look at your plate. The colours on the plate are often a great indicator of the diversity or nutrient-content of the selection. There should be an array of dark leafy greens, and vegetables should be centre stage. The co-stars can include protein-rich meats or meat-alternatives, complex carbs, and a small percentage of healthy fats. The plate should not be primarily deep-fried, from a box, or lathered in condiments. Before biting into your next meal, look at your plate with fresh eyes.

Download the Free Fibromyalgia Pain Management Guide

For a more detailed fibromyalgia diet and meal plan, as well as a comprehensive pain management plan for fibromyalgia, download the free guide below.



More Fibromyalgia Content and Information

Fibromyalgia: This is Everything You Need to Know

Fibromyalgia Causes: Where Did This Pain Come From?

Fibromyalgia Causes: Evidence That It’s Not Just In Your Head

Fibromyalgia Symptoms: How Do I Know If I Have Fibromyalgia?

Fibromyalgia Diet: What to Eat & What to Avoid as a Fibromyalgia Sufferer

Fibromyalgia Exercises: Work Out Chronic Pain

The Fibromyalgia Exercise Plan

Fibromyalgia Tender Points: Where Does It Hurt?

Why is Fibromyalgia More Common In Women?

Note: If you have a health condition or concern, consult a physician or your alternative health care provider. Always consult a medical doctor before modifying your diet, using any new product, drug, supplement, or doing new exercises.  

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