Fibromyalgia is characterized by widespread musculoskeletal pain, profound fatigue, and cognitive difficulties, often referred to as “fibro fog.” While medical treatments typically focus on symptom management, many individuals with this condition find that diet plays a significant role in triggering or alleviating symptom flare-ups. There is no single food plan universally prescribed, but specific foods known to promote inflammation or overstimulate the nervous system are commonly reported as problematic. Eliminating certain items can help reduce the overall symptom burden by lowering systemic inflammation and stabilizing energy levels.
Refined Carbohydrates and Added Sugar
Foods with a high glycemic index, such as white bread, pastries, sugary drinks, and candy, should be avoided because they cause rapid fluctuations in blood glucose levels. When the body quickly processes these refined carbohydrates, it results in a sharp blood sugar spike followed by an inevitable crash, which significantly exacerbates the fatigue that is a core symptom of fibromyalgia. This cycle of highs and lows destabilizes energy.
High intake of added sugars drives systemic inflammation. Inflammation is believed to worsen the chronic pain sensitivity experienced by those with fibromyalgia. High-fructose corn syrup, a common additive in processed foods and sodas, is particularly implicated in inflammatory processes. Reducing simple sugars and starches in favor of complex carbohydrates helps maintain stable blood sugar, which supports consistent energy and a less reactive pain state.
Chemical Flavor Enhancers and Preservatives
Certain chemical additives are frequently cited as symptom triggers due to their potential effects on the nervous system. Monosodium Glutamate (MSG) and artificial sweeteners like aspartame and sucralose fall into this category, as they are known as excitotoxins. These substances can overstimulate nerve cells, a process known as excitotoxicity, which may intensify pain sensitivity and neurological symptoms like headaches and “fibro fog.”
Aspartame, for instance, is a dipeptide composed partly of aspartate, which acts as an excitatory neurotransmitter. Common preservatives, such as nitrates and nitrites found in processed meats like bacon and deli slices, are also potential triggers. Avoiding highly processed, pre-packaged foods is the simplest way to limit exposure to these chemical compounds.
Potential Protein and Fat Sensitivities
For many people with fibromyalgia, certain proteins like gluten and dairy can act as inflammatory triggers. Gluten sensitivity, even without a formal Celiac disease diagnosis, is often linked to increased intestinal permeability, sometimes referred to as “leaky gut.” This condition allows particles to pass through the intestinal lining, potentially activating an immune response that contributes to body-wide inflammation and chronic pain.
Dairy products can be problematic due to both lactose intolerance and sensitivity to milk proteins, particularly casein. Casein sensitivity triggers an immune or inflammatory response that can manifest as joint pain and muscle aches, unlike lactose intolerance, which involves difficulty digesting a sugar. Eliminating dairy proteins for a trial period can help determine if this common food group contributes to a person’s specific pain profile.
Certain fats also promote inflammation, namely trans fats and refined vegetable oils like corn, soybean, and safflower oil. These oils are high in pro-inflammatory Omega-6 fatty acids. By contrast, healthy fats rich in Omega-3s, such as those found in fish, are associated with anti-inflammatory effects that support better symptom management.
The Process of Identifying Personal Triggers
Since dietary reactions are highly individualized, the most effective approach to symptom management is a systematic process of self-discovery. The starting point involves keeping a detailed food and symptom diary for a minimum of two weeks. This diary should meticulously record all food and drink consumed, along with the timing and severity of any symptoms experienced.
The next step is an elimination diet, which involves removing all suspected trigger foods for a set period, typically three to four weeks. Following the elimination phase, foods are slowly reintroduced one at a time, allowing the individual to isolate which specific items cause a return or worsening of symptoms. Consulting with a healthcare provider or a registered dietitian before starting a restrictive elimination diet is important to ensure nutritional needs are met and the process is managed safely.