Fibromyalgia Diets
Fibromyalgia is far from being a rare disorder. An estimated 10 million individuals in the United States suffer from this syndrome. A healthy diet that is low in fat and high in fiber, with an emphasis on lean proteins, whole grains, fresh fruits and vegetables may be helpful in reducing symptoms.
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Carbohydrates and Fiber
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Avoid refined carbohydrates such as white flour, sugar and processed desserts. Instead, focus on whole grains that are naturally higher in fiber.
Use honey in moderation.
Dietary fiber intake should be mostly from soluble-fiber foods such as fruits, oats and legumes.
Protein Sources
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Increase your consumption of poultry, fish and vegetable proteins. Good sources of vegetable protein include legumes and soybeans.
When choosing meat or poultry, remove all visible fat and skin.
Avoid all processed meats, especially those that are cured, smoked or nitrate-cured, such as bacon, hot dogs and luncheon meat.
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Vegetables and Fruits
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Eat a variety of vegetables. Good choices are broccoli, spinach, carrots, squash, green beans and brussels sprouts.
Whole fruits are a better choice than juices. This is due to the level of fiber in the whole fruit. The best fruits are apples, berries, kiwi fruit, peaches and cantaloupe.
Fats and Dairy
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Include omega-3 fats in your diet. Good choices are flaxseed, oily fish such as salmon or tuna, nuts and olive or vegetable oil.
Decrease saturated fats and stick with polyunsaturated and monounsaturated fats instead.
Choose soy milk or reduced-fat cow's milk if you are not intolerant. Eat reduced-fat or fat-free cheese and yogurt.
Some individuals are helped by eliminating dairy products all together. Switching to soy, nut or rice-based products may be helpful.
Healthy Fluids
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It is important to drink 6 to 8 glasses of fresh water daily. This assists in flushing out toxins.
Limit your intake of coffee. Herbal tea is permitted.
Eliminate soda, both regular and diet. They are highly acidic and lack nutritional content.
Alcohol should be avoided, except for the occasional glass of wine, which is rich in anti-inflammatory agents.
What to Avoid
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Avoid the flavor enhancer monosodium glutamate (MSG) and the artificial sweetener aspartame. Each acts as an excitotoxin that can overstimulate the area of the brain that is responsible for pain transmission.
Products containing aspartame include diet soft drinks, artificial sweeteners (Equal, Nutrasweet), and packaged diet desserts.
Products high in monosodium glutamate include oriental foods, soups, gravies and salad dressings.
Check food labels carefully before buying and ask about these ingredients when dining out.
Final thoughts
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Probiotics such as yogurt and kefir are especially important for proper digestion and acidophilus supplementation.
Taking an over-the-counter plant-based digestive enzyme with meals can assist with digestion. Also, avoid drinking during meals, which allows for a higher level of natural digestive enzymes.
There are many possible causes for exacerbation of fibromyalgia symptoms. Try to keep a journal of your food intake and symptom correlation in order to better pinpoint what makes you feel better.
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References
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- Photo Credit All photos obtained from morguefile.com without attribution required
