Fibromyalgia is a painful, chronic condition that affects the musculoskeletal system. It can cause pain and stiffness in the muscles, tendons, ligaments, and other soft tissues. Fibromyalgia also causes widespread muscle pain and tenderness.

In addition to these symptoms, people with fibromyalgia may also experience headaches and fatigue. Some people with fibromyalgia can have extreme sensitivity to light or sound; others may feel achy all over their bodies.

People with fibromyalgia are often bedridden for long periods of time or are unable to work at all because of their symptoms. Fibromyalgia can also cause depression and anxiety due to lack of sleep and constant pain.

Right here on Buy and Slay, you are privy to a litany of relevant information on weight loss tips for fibromyalgia sufferers, fibromyalgia diet, and so much more. Take out time to visit our catalog for more information on similar topics.

Fibromyalgia Workout For Weight Loss

If you have fibromyalgia, you know what it’s like to live with the chronic pain and stiffness it can cause. And while medication and therapy are key to controlling symptoms, incorporating physical activity can vastly improve your quality of life. “Try to keep moving—that’s my motto for patients,” says Maura Daly Iversen, PT, DPT, SD, MPH, spokesperson for the American Physical Therapy Association. “The less you move, the more pain and fatigue you’ll feel.” Exercise can also help you sleep better and reduce your need for pain meds, as well as improve your mood: “So often, the pain of fibromyalgia leads to depression,” adds Iversen. “Working out is a great, healthy way to manage both conditions.”

Here are the top five fibro-friendly workouts, plus tips and tricks to help you ease in and hurt less: (Check with your doctor before starting any program.)

1. Walking
It’s an excellent form of light aerobic exercise, which provides a list of healing benefits: It brings oxygen and nutrition to your muscles to keep them healthy, helps rebuild stamina, boosts energy, and reduces stiffness and pain. In fact, a comprehensive research review found that low-impact aerobics is most effective for improving FMS symptoms. Biking is another good option: “The reciprocal, or back-and-forth, motion helps provide relaxation,” adds Iversen, who also chairs the Department of Physical Therapy at Northeastern University Bouve College of Health Sciences.

Other effective forms of aerobic exercise include swimming and water aerobics in a heated pool (warm water relaxes muscles, and the buoyancy of the water helps with movement, whereas cold water can make muscles tense up) and using an elliptical trainer (which is lower impact than a treadmill).

Fibro-friendly tip: Do short bursts, not long stretches. Research shows breaking a longer workout into shorter chunks provides the same health benefits—and for people with fibro, the latter strategy is best: “If your goal is to walk for 30 minutes, start with three 10-minute walks a day,” says Iversen. “Just don’t leave your last walk for too late; that’s when fatigue is the worst.” Experts generally recommend doing aerobic exercises three to four times per week on nonconsecutive days. To help motivate you to stay on track, join a walking or workout group, adds Iversen.

2. Stretching
Do it at least once a day to help increase flexibility, loosen tight, stiff muscles, and improve range of motion—the combination of which will help ease everyday movements, like looking over your shoulder or reaching for a can on the top shelf of your pantry. Stretching during workouts may also help you to tolerate training better.

Fibro-friendly tip: Stretch to cool down, not warm up. The best time to stretch is after some form of light warm-up exercise, says Iversen; you could hurt yourself trying to stretch cold muscles. Start by positioning yourself until you feel a slight stretch in the muscle, then hold the stretch for a full minute for the most benefit.

3. Strength training
The trick is to use light weights (start with 1 to 3 pounds, says Iversen) and lift slowly and precisely to improve tone and make muscles stronger—stronger muscles use less effort than weaker muscles, which may leave them less fatigued. Plus, studies show strength training can help treat depression, even as well as some medications. Aim to work out each major area—legs, chest, shoulders, back, arms, and abs—two to three times per week, with at least a 1-day break in between. Start with a weight you can lift comfortably for eight reps, then gradually up it to 10 and 12 reps. When you can lift the weight 12 times, two sessions in a row, you’re ready to increase the weight slightly (and start back down at eight reps.)

Fibro-friendly tip: Shorten the range of motion. Take a bicep curl, for example: There are two parts to that move—when you bring your hand up to your shoulder (the concentric phase) and when you lower it back down to your thigh (eccentric phase). That second part can be the problem—going down too far can cause discomfort and make pain worse for people with fibromyalgia, says Iversen. Studies show shortening that phase can help decrease muscle soreness. 

4. Yoga
Practicing the Hatha kind—a more gentle combination of postures, breathing, and meditation—reduces the physical and psychological symptoms of chronic pain in women with fibromyalgia, according to a recent study published in the Journal of Pain Research. Participants reported significantly less pain; they were also more accepting of their condition and felt less helpless and more mindful.

Yoga also helps build endurance and energy and improves sleep and concentration. Tai chi, where you slowly and gracefully perform a series of movements, has also been shown to help relieve fibro pain and other symptoms—maybe even better than stretching, according to a recent study from Tufts Medical Center.

Fibro-friendly tip: Modify moves to reduce stress. If a particular position hurts, you can tweak it to still get the benefits with less pain, says Iversen. “With the downward dog, for example, the pressure on the wrists can be painful for someone with fibromyalgia, so rest on your forearms instead.” And don’t worry about extending your knees fully, she adds—as long as you can get into the basic position, and are comfortable in that position, that’s what matters. For beginners especially, it’s important to find an instructor who understands your needs—ask your physical therapist or doctor for recommendations.

5. Everyday activities
That’s right—studies show that playing with your kids, mopping the floors, gardening, and other things you do in daily life count toward increasing fitness and reducing symptoms.

Fibro-friendly tip: Plan your day to better manage pain. “Spread out your list of chores throughout the day, doing the tougher ones in the morning,” suggests Iversen. And give yourself a break: If you want to play with your kids, but you’re in pain, get on the floor with them so you don’t have to lean over and run around. Don’t clean your floors on your hands and knees; get a lightweight mop instead. And when you need a rest, take it. 

Does exercise ease the symptoms?

People with fibromyalgia typically experience widespread chronic pain. Exercise may help prevent chronic pain by strengthening the muscles, preventing muscle wasting, and reducing muscle damage.

Exercise may also help with other fibromyalgia symptoms, including depression, difficulty concentrating, and sleep problems. However, more research is necessary to confirm these benefits.

Some people with fibromyalgia may experience mental health conditions, such as depression. Research on depression has found that exercise can be effective in alleviating some symptoms. The authors of a 2016 study argued that previous research might have underestimated the effectiveness of exercise in relieving depression.

The Centers for Disease Control and Prevention (CDC) recommend that adults aim for at least 150 minutes of medium intensity exercise or 75 minutes of high intensity activity per week.

The CDC also says that adults should perform strength-training exercises that target all major muscle groups on at least 2 days of the week.

People with fibromyalgia should also aim to do the recommended amount of exercise. However, this condition can make exercise difficult, particularly for people experiencing depression or fatigue.

A person with fibromyalgia may wish to start slowly and gradually increase the amount of time they spend exercising once they have identified a type of exercise that they find helpful and enjoyable.

Other fibromyalgia treatments

People with fibromyalgia may get the best results when they combine several treatments. It is essential to talk with a doctor about whether symptoms are improving or worsening and to make them aware if any new symptoms have developed.

Some treatment options that may offer relief include:

  • Medication: Fibromyalgia drugs such as pregabalin (Lyrica) can help reduce nerve sensitivity. Some people also get relief from antidepressants, which can help with both mental health symptoms and physical pain. Doctors may also prescribe pain relievers or anti-inflammatory medications.
  • Therapy: Therapy can help people with fibromyalgia cope with chronic pain. A therapist can also suggest ways to reduce or manage stress.
  • Stress management: For many people, stress and trauma are triggers for fibromyalgia. Stress management strategies, such as meditation, yoga, and deep breathing, may help.
  • Managing triggers: Some people with fibromyalgia find that specific factors, such as certain foods or seasonal changes, trigger their symptoms. Identifying these triggers and then avoiding or preparing for them can help reduce symptoms.
  • Alternative and complementary remedies: Some people find relief from acupuncture, massage, special diets, and other alternative therapies. However, it is important to talk with a doctor before trying any alternative treatments. They may recommend only using complementary remedies alongside more traditional medicine.

Why Is Exercise Important for Fibromyalgia?

Experts believe that exercise is essential for keeping muscles strong and flexible, controlling weight, and helping you stay active in other areas of life. In fact, exercise and activity allow patients to have some control over fibromyalgia and the amount of pain they feel.

It used to be that doctors thought that exercise might worsen fibromyalgia symptoms or accelerate the disease. So doctors encouraged patients to seek rest, not activity. But recent scientific studies have shown that, for most patients, range of motion, strengthening, and aerobic conditioning exercises are safe and necessary.

Does Exercise Boost Endorphins in Those With Fibromyalgia?

Studies show that exercise can help restore the body’s neurochemical balance and that it triggers a positive emotional state. Not only does regular exercise slow down the heart-racing adrenaline associated with stress, but it also boosts levels of natural endorphins — pain-fighting molecules that may be responsible for the well-known “runner’s high.” Endorphins help to reduce anxiety, stress, and depression.

Does Exercise Boost Serotonin in People With Fibromyalgia?

Serotonin is a neurotransmitter in the brain that scientists have found to be related to fibromyalgia. Neurotransmitters are brain chemicals that send specific messages from one brain cell to another. While only a small percentage of all serotonin — 1% to 2% — is located in the brain, this neurotransmitter is believed to play a vital role in mediating moods.

Studies have found that too much stress can lead to permanently low levels of serotonin. That, in turn, can create aggression. An increased level of serotonin in the brain is associated with a calming, anxiety-reducing effect. In some cases, it’s also associated with drowsiness. A stable serotonin level in the brain is associated with a positive mood state or feeling good over a period of time. Lack of exercise and inactivity can aggravate low serotonin levels.

How Is Serotonin Related to Women and Fibromyalgia?

It appears that women may have a greater sensitivity to changes in this brain chemical. Mood swings during the menstrual cycle, menopause, or following the birth of a child may be hormonally induced through the action of the hormones on neurotransmitters.

Various factors — such as sunlight, certain carbohydrate foods, some hormones, and exercise — can have a positive effect on serotonin. Exercise acts as nature’s tranquilizer by helping to boost serotonin in the brain. For those who feel “stressed out” frequently, exercise can help to desensitize your body to stress.

What Are Other Benefits of Exercise for Those With Fibromyalgia?

Regular exercise benefits people with fibromyalgia by doing the following:

  • Burning calories and making weight control easier
  • Giving range-of-motion to painful muscles and joints
  • Improving a person’s outlook on life
  • Improving quality of sleep
  • Improving one’s sense of well-being
  • Increasing aerobic capacity
  • Improving cardiovascular health
  • Increasing energy
  • Reducing anxiety levels and depression
  • Relieving stress associated with a chronic disease
  • Stimulating the secretion of endorphins or “happy hormones”
  • Strengthening bones
  • Strengthening muscles
  • Relieving pain

Can Water Therapy Help People With Fibromyalgia?

Yes. If you have fibromyalgia, water therapy may give you good results. Water therapy strengthens and conditions as you move your body against the water. Water supports your weight during movement, which helps reduce impact on muscles and joints.

The water alleviates the force of gravity and provides buoyancy as well as mild resistance. Whether stretching in the water, using a kickboard as a floatation device as you push and kick, or swimming using slow, gentle strokes, water therapy can provide a gentle form of conditioning. That makes it quite beneficial for many people with fibromyalgia.

How Can I Get Started Exercising With Fibromyalgia?

If you have fibromyalgia and want to start exercising, it’s important to start slowly. Begin with stretching exercises and gentle, low-impact activity, such as walking, swimming, or bicycling. Muscle soreness is typical when you are just starting an exercise regimen. But if you have sharp pain, stop and call your doctor. You may have overworked or injured your muscles.

Are There Exercises to Avoid With Fibromyalgia?

Usually, there are no specific exercises to avoid if you have fibromyalgia. Aerobic exercise (running, jogging), weight training, water exercise, and flexibility exercises may all help. Golf, tennis, hiking, and other recreational activities are also healthful. Discuss your plan with your doctor before you start.

Summary

Exercise may not cure fibromyalgia, but it can offer significant symptom relief. Some people with fibromyalgia avoid movement because of their pain. However, avoiding movement can lead to muscle damage, tension, weight gain, and other health problems.

A healthy amount of movement may prevent fibromyalgia symptoms from getting worse, and it can reduce the risk of complications related to a sedentary lifestyle.

No one type of exercise is suitable for everyone. The goal should be to find a challenging exercise that offers a good workout but is comfortable enough to do most days of the week.

People with fibromyalgia can try different forms of exercise until they find what works best for them. Those with movement limitations may find it helpful to talk with a doctor before starting a new exercise regimen.

Weight Loss Tips For Fibromyalgia Sufferers

You know fibromyalgia comes with muscle pain, depression and headaches. Excess weight may be another symptom – or the reason you’re sick. “It’s a chicken-and-egg situation,” says Kent Holtorf, M.D., a leading fibromyalgia specialist and founder of Holtorf Medical Group, San Francisco. “We don’t know if the fibromyalgia causes weight gain or vice versa.” Where does all that weight come from? It’s not just from lack of exercise. Several aspects of fibromyalgia contribute to these excess pounds. When you have fibromyalgia, the appetite-signaling hormone leptin may be out of sync. That sends inaccurate hunger messages to the brain, making you eat more, says Dr. Holtorf. Or your thyroid, which regulates metabolism, could be dysfunctional. That can slow the body’s ability to burn calories. Plus, the condition itself causes a metabolic slowdown.

“Fibromyalgia patients have a 25% lower metabolism, on average, than someone without fibromyalgia of the same age and body weight,” Dr. Holtorf says. That’s 500 fewer calories burned per day, the equivalent of a lean dinner. Some fibromyalgia medications, such as pregabalin, also increase appetite. This combination of factors makes many people with fibromyalgia gain weight – as much as 30 pounds or more, says Jacob Teitelbaum, M.D.,medical director of the national Fibromyalgia and Fatigue Centers and author of From Fatigued to Fantastic! (Avery/Penguin Group).But don’t despair. You can still take control of your weight. And you should. Obesity can make symptoms worse, according to a recent University of Utah study. The hard part, when you’re exhausted and sore, is getting started. Here, experts offer proven techniques to overcome common weight-loss obstacles.

1. You hurt all over.
Fibromyalgia pain can vary daily and travel to different areas of the body. Some days, you may not feel like moving at all.

When your whole body hurts, it’s hard to believe you’ll feel less pain if you’re more active. But it’s true. Light, consistent workouts help you move better throughout your day, says Rae Marie Gleason, executive director of the National Fibromyalgia Association. “It won’t reduce fibromyalgia pain itself, but exercise makes it easier to function with less pain while doing daily activities.” The key is sticking with a regular program. If you start and stop exercising, your muscles have to “rebound” with each new beginning.

The solution: Exercise in a heated pool, says Gleason. Warm water relieves muscle pain. Find warm-water pools in your area, or look on the Arthritis Foundation’s website for warm-water exercise classes. When you’re working out on land, take a hot bath or shower first to warm up muscles, recommends Gleason. To avoid straining muscles, never stretch without warming up thoroughly first.

2. Exercise leaves you too sore.
If you were unable to move after the last time you worked out, you might be afraid to try again.

“If you do too much in the beginning, you’ll be wiped out for days,” Dr. Holtorf says.

The solution: Start slowly and gradually increase. Short, daily workouts – even for just three minutes a day to start – work better than longer, more aggressive workouts fewer days a week. If you’re unsure of how to start exercising safely, find a personal trainer, physical therapist or “physiatrist” (a medical doctor trained in diagnosing and treating pain) experienced in working with fibromyalgia patients. Or, check out the Fibromyalgia Information Foundation, a website developed by a nurse practitioner featuring videos of exercises specifically designed for and performed by people with the illness. Working with people familiar with fibro helps you watch your limits. “You want to push a little but not so much that you can’t move for the rest of the week,” Dr. Holtorf says. If you go too far, therapeutic massage (before or after exercise) from a qualified masseuse can ease muscle pain. It helps loosen muscles, reduces trigger points (tender areas) and relieves muscle spasms, according to the National Fibromyalgia Association.

3. You’re exhausted from lack of sleep.
Many women with fibromyalgia fall asleep and wake up several times during the night, leaving them wiped out the next day.Restless leg syndrome and sleep apnea (both common with this disorder) are likely causes.

The solution: Ask your physician to refer you to a sleep lab to identify the underlying problem. Look for a lab run by a neurologist (most are run by pulmonologists – doctors specializing in lungs and the respiratory system – looking for breathing problems).To determine correct treatment, a neurologist will check your brain patterns using an electroencephalogram (EEG) test, which records electrical impulses.

4. You’re too depressed to exercise.
Muscle pain and other symptoms of fibromyalgia can leave you feeling like your life has been turned upside down. “Chronic pain eventually leads to frustration and depression,” Gleason says. When you have fibromyalgia, feel-good brain chemicals such as dopamine and norepinephrine are also likely out of whack, which can play a role in depression. Exercise helps by releasing endorphins. These neurochemicals block pain and stress, improving your mood, says Gleason.

The solution: Find a health-care professional who recognizes depression as part of the symptoms of fibromyalgia and prescribes medication, if necessary, Gleason says. Since the stress of the disease can make depression worse, try mind-body practices such as yoga, which offers the dual benefits of stress reduction and exercise. Find instructors experienced in working with fibromyalgia patients. And be patient. Easing into an exercise program means it may take weeks before you can exercise hard enough to feel the mood-lifting effect of endorphins, says Gleason.

5. You constantly crave sweets.
Do you turn to comfort food packed with carbohydrates, refined sugars and sweets as a way to self-medicate against the pain of fibromyalgia? These foods release insulin, a hormone that packs on fat, says Dr. Teitelbaum. And sugar often becomes addictive, making you crave even more. A deficiency of vitamins or minerals, including B vitamins, magnesium and chromium, may also cause food cravings and reduce your metabolism, he says.

The solution: As a preventative measure, take a complete multivitamin to keep energy levels up. And ditch the sodas, substitute fruit for sweets, and read labels carefully. Avoid ingredients ending in “-ose,” such as sucrose and fructose, says Dr. Teitelbuam.

6. You feel headachy and groggy.
Do you often walk around in a daze? Brain fog is common with fibromyalgia. And a dysfunctional thyroid is often to blame. “More than 26 million Americans suffer from an underactive thyroid [hypothyroidism], and less than one-third are properly diagnosed or treated,” Dr. Teitelbaum says. You could also have an iodine deficiency. Low iodine levels contribute to decreased energy, says Dr. Teitelbaum. “And when you get tired, muscles tighten.” Think of how your neck and shoulders feel after sitting at a desk all day. A tight neck and sore shoulder muscles can lead to headaches, Dr. Teitelbaum says.

The solution: Seek out a physician familiar with fibromyalgia to check your thyroid levels for the hormones T4 (thyroxine) and T3 (triiodothyronine).

Treating the thyroid will fix your metabolism. “Without it, long-term weight loss is almost impossible,” Dr. Teitelbaum says. Ask your doctor about supplements such as alpha lipoic acid (an antioxidant) and D-ribose (a sugar molecule), which may boost metabolism. “Ribose is the heart of energy production in the body,” Dr. Teitelbaum says. Alpha lipoic acid also gives you more drive by turning blood sugar into energy.

7. You’re not sure how to eat better.
For many women, sticking with fruits and vegetables and eliminating processed foods reduces fibromyalgia symptoms. But some experimentation is necessary. “Studies have yet to find a specific diet beneficial to those with fibromyalgia,” says Joseph G. Skender, M.D., director of rheumatology for Beaumont Hospital in Royal Oak, Mich.

The solution: Strip out all foods with preservatives or colorings. A clean, all-natural diet helps you stay healthy, according to Dawn Weatherwax, R.D., CSSD, LD, owner of SportsNutrition2Go.com.

Here’s a good start: Replace sugars and artificial sweeteners with natural agave nectar or honey. Stick with hormone-free chicken and meats, grass-fed beef and organic fruits and vegetables. And drink plenty of water, which helps rid the body of toxins.

Fibromyalgia Diet

Fibromyalgia is a chronic condition that’s characterized by widespread muscle pain. Due to chronic pain, many people with fibromyalgia also have sleep disorders, chronic fatigue, and depression.

The cause of fibromyalgia isn’t yet known, and the condition cannot be cured. People with fibromyalgia must manage their symptoms through medical treatment and lifestyle changes.

One way to help symptoms is by following a certain diet.

Though little research has been done, some evidence points to certain dietary approaches that may help manage fibromyalgia symptoms. These include:

  • Low calorie diets. Weight loss may help with fibromyalgia symptoms, so a low calorie diet may be a good approach.
  • Vegetarian diets. These diets are rich in anti-inflammatory fruits, vegetables, nuts, and legumes. The strongest evidence is for raw vegetarian diets.
  • Low FODMAP diets. FODMAPS are types of carbs that some people can’t digest. Low FODMAP diets exclude most dairy products, grains, fruits, and vegetables. It’s a very restrictive, highly anti-inflammatory way of eating.

A diet high in anti-inflammatory foods may also help manage fibromyalgia symptoms, as chronic inflammation is one of the suspected causes of the disease.

Regardless, this disease and its symptoms are highly individualized. Different diets may work better or worse depending on the individual.

You may benefit from working with a registered dietitian if you’re following a more complex eating pattern, such as a raw vegetarian or low FODMAP diet, to manage your fibromyalgia symptoms.

Foods to include

Types of foods that are typically part of dietary approaches for fibromyalgia include:

  • Low calorie: low calorie, high protein, high fiber, or filling foods like fruits, vegetables, lean proteins, and whole grains
  • Vegetarian: fruits, vegetables, legumes, nuts, and seeds; some vegetarians may include eggs or dairy products while raw vegetarians eat only uncooked plant foods
  • Low FODMAP: only foods that are low in FODMAPs, including most meats, rice, some fruits and vegetables, and limited dairy products

You should also add a variety of anti-inflammatory foods that fit into your preferred eating pattern, as they may help alleviate symptoms. Examples of anti-inflammatory foods include:

  • Protein: salmon, eggs, chickpeas, Greek yogurt
  • Fruits: bananas, oranges, apples, grapes, blueberries, strawberries, blackberries, tomatoes, avocado
  • Vegetables: spinach, kale, zucchini, cauliflower, broccoli, cabbage, bell peppers, cucumber, carrots
  • Carbs: sweet potatoes, brown rice, honey
  • Fats: olive oil, coconut oil
  • Herbs and spices: turmeric, ginger, cinnamon, rosemary, garlic, cloves

Note that some of these foods, such as honey and chickpeas, are higher in FODMAPs. As such, avoid them if you’re strictly following a low FODMAP diet.

Foods to avoid

On the other hand, foods that are typically avoided in the dietary approaches to fibromyalgia are:

  • Low calorie. Exclude empty calories like chips, cookies, cakes, ice cream, sugary drinks, added sugars, and added fats.
  • Vegetarian. All vegetarians exclude meat from their diet. However, raw vegetarians will also exclude cooked foods.
  • Low FODMAP. On the low FODMAP diet, you need to exclude all foods that are high in FODMAPs. This includes wheat, dairy products, beans, garlic, and onions.
  • Anti-inflammatory. To decrease inflammation you should also avoid pro-inflammatory foods, which include highly processed foods, refined carbs, fast food, and processed vegetable oils like soybean oil or corn oil.

SUMMARY

Fibromyalgia is a chronic condition characterized by muscle pain. Some dietary approaches may help manage its symptoms, including anti-inflammatory, low calorie, raw vegetarian, or low FODMAP diets.

Fibromyalgia-friendly recipes

The following recipes are appropriate for various dietary approaches to fibromyalgia, and they all contain anti-inflammatory ingredients like fruits, vegetables, herbs, and spices.

1. Shakshuka for one (vegetarian, low FODMAP)

Shakshuka is a North African dish made by simmering eggs in tomato sauce. However, this take includes some healthy, anti-inflammatory additions like spinach and fresh parsley.

At only 286 calories per serving, it’s also an ideal meal for anyone following a low calorie diet to help manage their fibromyalgia.

It’s likewise appropriate for anyone following a lacto-ovo-vegetarian diet, which includes eggs and dairy products.

Simply swap the onions and garlic for garlic- and/or shallot-infused olive oil to make it FODMAP-free.

2. Mango turmeric overnight oats (vegetarian)

This easy breakfast dish is appropriate for raw vegetarian diets, as you don’t have to cook it. Instead, the oats soften overnight by soaking in coconut milk, resulting in a creamy and smooth texture.

Additionally, this recipe contains several anti-inflammatory ingredients like ginger, cinnamon, turmeric, and honey.

3. Watermelon, mint, and grilled cheese salad (vegetarian)

This flavorful salad makes a great summer meal. With 484 calories in a generous serving, it can be part of a carefully planned low calorie diet.

It’s also appropriate for lacto-vegetarian diets, which include dairy products.

Finally, the salad is rich in vitamin C — a potent anti-inflammatory antioxidant — from the watermelon.

4. Wild blueberry cauliflower smoothie (vegetarian)

Smoothies are a perfect on-the-go meal solution, and this vegan smoothie is compatible with a raw vegetarian diet for fibromyalgia. Because it contains only 340 calories per serving, it’s also an appropriate meal for low calorie diets.

It contains blueberries, strawberries, and purple cauliflower, which are all rich sources of anthocyanins — antioxidant pigments that give these fruits and vegetables their bright colors.

Anthocyanins are also highly anti-inflammatory, with one study showing they improved sleep quality in people with fibromyalgia. However, more research is needed.

5. Mediterranean vegetable salad with prunes and fruit dressing (vegetarian)

This vegan salad recipe is loaded with anti-inflammatory ingredients like prunes and beets.

With a few simple tweaks, like opting to not cook down the prune juice and swapping out the edamame for nuts like walnuts or pecans, you can make this a raw vegan recipe.

Additionally, this entrée salad contains only 450 calories in a large portion — making it a good fit for a low calorie diet.

6. Fresh spring rolls (vegetarian, low FODMAP)

These low FODMAP spring rolls are loaded with vegetables and are naturally low in calories — containing only 240 calories in a 3-roll serving.

They’re also full of a variety of antioxidants from colorful vegetables like carrots, zucchini, bell pepper, and red cabbage.

For an extra dose of protein, you can add tofu or cooked shrimp.

7. Chocolate mint quinoa breakfast bowl (vegetarian, low FODMAP)

This indulgent breakfast recipe is loaded with antioxidants from anti-inflammatory berries, dark chocolate, and pumpkin seeds.

At 490 calories per serving, it’s a bit high in calories for breakfast on a low calorie diet. However, you could easily include a smaller portion of this breakfast bowl or split it into two meals.

It’s also vegetarian and low in FODMAPs, making it ideal for people with fibromyalgia.

8. Trail mix (vegetarian, low FODMAP)

This quick and easy trail mix recipe is a perfect vegetarian and low FODMAP grab-and-go snack. It can fit into a low calorie diet as well, as it only contains 140 calories per serving.

It contains antioxidant-rich pecans, pumpkin seeds, bananas, and dark chocolate — which may help decrease chronic inflammation.

9. Sprouted rice salad (vegetarian, low FODMAP)

This salad can be eaten warm or cold, so it’s a great vegetarian and low FODMAP dinner or lunch option. It also contains only 280 calories per serving, making it a good choice for low calorie diets as well.

It’s rich in anti-inflammatory antioxidants from pomegranate, including vitamin C.

10. Low carb chicken salad on zucchini chips (low FODMAP)

This low FODMAP chicken salad can easily be made vegetarian by replacing the chicken with hard-boiled eggs or cubed tofu.

It’s full of anti-inflammatory ingredients, like grapes, pecans, purple cabbage, and rosemary.

At only 265 calories per serving, it can also be eaten on a low calorie diet.

SUMMARY

These 10 recipes are appropriate for diets to manage fibromyalgia symptoms. Most are vegetarian, and they all contain anti-inflammatory foods. Some are low in calories and FODMAPs.

The bottom line

Fibromyalgia is an incurable disease characterized by chronic muscle pain. According to some research, certain diets may help manage the symptoms.

Although further studies are needed, the diets with the most evidence include low calorie diets, vegetarian diets, and low FODMAP diets that are rich in anti-inflammatory foods.

If you’re having trouble planning a diet to help with your fibromyalgia, you should consult a registered dietitian for help.

Although fibromyalgia doesn’t have a cure, eating an anti-inflammatory diet may have powerful effects on your symptoms and quality of life.

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