As you already most likely know, food and food groups have an impact on your health. But did you know that foods can also have a direct impact on symptoms associated with fibromyalgia and CFS/ME?
In this article we explore the top 5 best foods to include in your diet if you have fibromyalgia, CFS/ME and how they can help make a positive difference for you.
In fact, these top foods may help you to reduce some of your symptoms associated with fibromyalgia and CFS/ME such as pain, brain fog and fatigue, naturally!
This article has affiliate links. Should you purchase a product from one of these links you will never pay extra! However, the small commission we earn helps us keep our not-for-profit social enterprise and website going. Thank you!
It may be hard to believe that with over 200+ co-existing conditions and symptoms associated with fibromyalgia and CFS/ME that there will ever be improvements in your health.
However, did you know that there are foods that can make a positive impact on not only your health as well as your symptoms?
There are also foods (and food groups) that you may want to avoid. (You can check out our blog, Fibromyalgia, CFS/ME: Top 7 Foods to Avoid for more information).
Please read on to find out the top 5 foods to include in your diet to help improve some symptoms of fibromyalgia and CFS/ME.
Some of the symptoms you may find improvement with are:
- Brain fog and cognitive function
Relaxing bubbles to help soothe and relax you. With intelligent heat control, infrared healing heat & 14 massage rollers.
Keep it Simple (& Clean)
Eating Healthily: No Energy. Time. Inclination…
One of the biggest issues many of us have when living with fibromyalgia, CFS/ME is that we struggle to find the time, energy and ability to create healthy, easy to prepare meals for ourselves – and for our families.
For many of us, every day can be an uphill battle, and cooking/eating healthily? (Which should be our number one priority…), tends to go out the window.
The REAL Truth
I am going to be blunt here, because I have been here so many times myself…and still struggle with this. (It’s called self- sabotage!).
When you are in an inordinate amount of pain, can’t sleep properly, unable to function, and maybe living with depression, the thought of whipping up a nice healthy meal? Yah…that’s not always a top priority. Or a priority at all. Whilst cracking open a bag of Doritos mindlessly…You perhaps can identify with this.
The problem is that many of us with fibromyalgia and CFS/ME are dealing with a lot of vitamin and mineral deficiencies and hormonal imbalances and we end up CRAVING THE CRAP. The sugars. The empty calories and carbs. The unhealthy fats. I know it and you know it. And we’re certainly not doing ourselves any favours.
Take Away Tip: Set small daily goals. Keep it simple! Eat clean, unprocessed foods and organic if and where possible.
One of the best things that you can do is to educate yourself on what foods you shoud be eating (and avoiding), and have a proper game plan to carry this through. Admittedly, the top 5 best foods listed in this article is only just scratching the surface!
We highly recommend the book The Complete Fibromyalgia Health, Diet Guide and Cookbook to help you on your way.
So! Let’s look at the top 5 best foods that you should eat if you have fibromyalgia, and/or CFS/ME.
Includes Practical Wellness Solutions and 100 Delicious Recipes
Top 5 Best Foods to Eat in a Fibromyalgia, CFS/ME Diet
Studies have shown that ginger can help with muscle pain and joint stiffness.
Furthermore, it is commonly used for various types of “stomach problems”, including motion sickness, morning sickness, colic, upset stomach, gas, diarrhea, irritable bowel syndrome (IBS) and nausea.
Top Tip: Ginger combined with turmeric and bioperine (black pepper) can help with joint pain and it is available as a supplement – so it’s easy to get your ginger daily! The bioperine can increase absorption up to 2000x!
How to Use Ginger
Fresh ginger is wonderful in Chinese, Thai and Asian foods, however, it is also fantastic to add into smoothies for that added kick. You can also use powdered ginger for an easy option. It’s also delcious in tea and an amazing immune booster, too! Or, why not have some pickled with some sushi?
Ginger supplements are also an easy way to get ginger into your daily routine.
How to Easily Peel Fresh Ginger…With a Spoon!
Ginger Health Benefts
Many health benefits from ginger are because of the presence of an active constituent called gingerol in it.
Ginger packs a punch and has many anti-infllammatory and antioxidant compounds. Furthermore, it is loaded with vitamins and minerals such as vitamin C, vitamin B6, riboflavin, and niacin. sodium, iron, potassium, magnesium, phosphorus, and zinc.
Ginger has been proven to:
- Reduce joint pain associated with arthritis (1), rheumatism and muskuloskeletal disorders (2)
- Reduces inflammatory cytokines
- Reduces muscle pain (3)
- Improves cognition (and can reduce brain fog) (4) by reducing oxidative stress (5)
- Improves digestive health issues including diarrhea, cramping and spasms (6)
- Inhibits bacterial, viral, and fungal infection, including UTI, bronchial and pneumonia infections (7)
In short, ginger is an incredibly powerful natural food that helps boost your immune system, reduces pain and improves your brain health!
Specifically designed mode buttons make pain management quick and easy. Simple and easy to use! Safe, Non-Invasive, All-Natural and Drug-free.
Walnuts truly are wonderful when you consider the amount of nutrition and health benefits packed into a tiny little nut. Heck, if you look at them closely they even look like little brains! This is fitting because studies have shown that they may improve cognitive performance.
This is rather amazing…
A small study in healthy adults showed that eating a walnut-rich meal prevented oxidative damage of “bad” LDL cholesterol after eating, whereas a refined-fat meal didn’t! (3).
Walnuts are great just as a snack on their own! However, we love adding them to salads, adding to stuffings to bake into squashes, or having them with a bit of cheese. (Walnuts and figs go beautifully together…and are great with some mixed lettuces, a drizzle of olive oil and balsamic vinegar and voila!). Walnuts also go really well with dates, too. (And in baking…but we’re talking about healthy stuff here!).
Walnuts have 4.3 grams of protein for a 1 ounce (28 gram) serving.
Top Tip: Walnuts from China can be bitter, not to mention questionable regarding hygienic packing, storing and chemically treated. Opt for organic walnuts preferably from California, such as True California Extra Light, Organic, Raw Shelled Walnuts for the healthier, better eating experience.
Proven Health Benefits of Walnuts
- May decrease inflammation and fight oxidative stress (4) (5) (Can help reduce pain)
- Promotes a healthy gut (6)
- Supports weight control (7)
- Supports good brain function (8) (9) (10) (So great for fibromyalgia, CFS/ME brain fog!)
- May help lower blood pressure and decrease cardiovascular disease (11)
In short, provided that you don’t have a nut allergy, walnuts are an easy food to help support your health if you have fibromyalgia or CFS/ME!
USDA & CCOF CERTIFIED ORGANIC - NON-GMO, NOT irradiated, and NOT treated with PPO chemicals. These walnuts are 100% natural, not roasted, unsalted, and additive-free.
Did you know that figs are one of the earliest fruits recorded in history? With remnants being recorded as far back a 5,000 years ago, and they are a member of the mulberry family.
Figs also contain prebiotics, which help support the pre-existing good bacteria in the gut, improving digestive wellness.
Figs come in a variety of colours and ripe figs are sweet and juicy, however, the vast majority of figs are consumed dried.
Relatively low in calories (about 75 calories for 100g serving size, approximately 2 figs), they contain Vitamins A, C, K, folic acid, calcium, magnesium, phosphorous and potassium.
However….100 grams of dried figs contain nearly 48 grams of total sugars. 10 grams more than the maximum amount of added sugars recommended for adult males for a whole day! Raw figs contain just a little over 16 grams. (And we won’t even discuss what’s in a fig newton cookie!).
How to use figs
Fresh, ripe figs are absolutely beautiful in a salad together with walnuts, mixed salad leaves and a drizzle of balsamic dressing. Natural pairings are also with blue cheese, rosemary or thyme and a drizzle of honey. They’re also delicious baked! Check out this easy baked fig recipe.
You can use them peeled or unpeeled and they are a great snack by themselves. They’re best at the firm-to-tender stage. The riper they are, the more antioxidants they provide.
Impressive Health Benefits of Figs
- Can help alleviate constipation and keep you feeling fuller longer – 1 fig has 3 grams of fiber
- Superior quality antioxidants (1)
- Good source of essential minerals including potassium (which helps lower blood pressure)
- Can help protect against post-menopausal breast cancer
Did you know…
Fresh figs produce latex! Scientists studying the effect of fresh fig latex on a stomach cancer cell line found that the latex acted as an anticancer substance without any toxic effect on normal cells. (2)
Natural Pain Relief with Infrared Red Light Therapy
Believe it or not, turmeric may actually be the most effective nutritional supplement in existence. There are many excellent studies to show how turmeric, and the main active ingredient, curcumin, has massive health benefits for your brain and body.
Hard to miss, turmeric is the golden yellow ingredient found in many curries and it has been used in India for thousands of years as a spice and an Ayurvedic medicinal herb. (And yep, it stains! So be careful when using it!).
Science has finally begun to back up what Indians have known for thousands of years regarding the beneficial health properties that turmeric offers. This is due to the compounds called ‘curcuminoids’, and the most important one is curcumin.
Proven health benefits of turmeric/curcumin
- Improved oral health (1)
- Excellent as an anti-inflammatory to help reduce pain and swelling (2)
- Treatment for diabetes (3)
- Supports joint health
- Cardiovascular health
- Supports liver function
Get the highest potency of turmeric/curcumin
Probably the best ways to get the right amount of turmeric (and the active ingredient curcumin) is with quality supplements.
One of the best supplement combinations you can take for fibromyalgia and CFS/ME is a turmeric curcumin with ginger and bioperine (black pepper- which boosts the absorption of the curcumin by as much as 2000x more.).
Highest potency of turmeric acts as an anti-inflammatory powerhouse for natural pain relief with a range of health benefits!
Green vegetables really are an important part of any healthy diet. They are packed full of fiber, minerals and vitamins, as well as being low in calories. There’s a variety of different greens to choose from, too!
- Leafy greens
- Algaes (such as spirulina)
- Brassicas (cruciferous vegetables)
A diet rich in greens can provide a number of health benefits, such as reducing the risk of:
- Heart disease
- High blood pressure
- Mental decline (1)
- Anti-oxidant cancer-fighters
Here’s the top 13 leafy greens:
- Microgreens – immature greens from seeds of veg and herbs, they have up to 40x more nutrients compared to their mature counterparts
- Collard greens – good source of calcium and vitamins A, B9, C & K – improving bone health (2), reducing blood clots
- Spinach – 1 cup provides 181% of your daily nutritional values for vitamin K; also packed with folate for improved red blood cell production
- Beet greens – leaves are often ignored, yet packed full of goodness including antioxidants and lutein
- Watercress – test-tube stuides have found it to be beneficial in targeting cancer stem cells; impairing reproduction and invasion (3)
- Romaine (Cos) lettuce – good source of vitamins A & K, with research pointing towards improved levels of blood lipids, potentially reducing heart disease risk (4)
Brassica (Cruciferous) Greens
“Brassicas” or “cruciferous vegetables” refers to species in the genus Brassica, which is part of the mustard family.
Not all brassicas are green, and several are high in FODMAP carbohydrates, making digestion not always easy for everyone.
Did you know that the word ‘cruciferous’ comes from the shape of this plant family’s flowers, which look like a cross? Cruciferae is the New Latin for ‘cross-bearing’.
Brassica greens include:
- Bok Choy
- Brussels sprouts
Brassica vegetables do contain potentially anti-cancer phytochemicals called glucosinolates (these are the same compounds that give them their slight bitterness).
The downside of brassicas…
Not only can they be hard to digest – some can actually affect thyroid function and are known as ‘goitrogens’.
Super Greens Powder
Chances are you have seen the huge movement towards eating/drinking green smoothies. And for good reason! They’re packed full of vitamins, minerals and amazing health benefits.
The thing is, it’s not always easy to pack in up to 13 servings of fresh greens a day! Supergreens powders that can be added to smoothies are an excellent way to pump up the greens volume! (However, they should not be used as a complete substitute for fresh greens…!).
Important things to know about supergreen powders:
- Not all supergreen powders are the same quality
- Many sold online are not 3rd party tested
- Quite a few can taste unpleasant and bitter
- A lot have sugars and artficial sweeteners
- Many are not organic
We recommend Peak Performance Delicious Green All-in-1 Superfood. It’s the best tasting to detox, alkalize and provide energy, in addition to it being loaded with incredibly powerful supergreens and other great ingredients. Plus, it’s organic!
Supergreen powders are great to throw into your Magic Bullet for a delicious, healthy smoothie and it’s an easy way to help support and improve your health when living with fibromyalgia, CFS/ME.
Top Foods for Fibromyalgia & CFS/ME?
Obviously eating unprocessed foods that are high in nutrients is a good bet if you’re looking to improve your diet and wanting to reduce symptoms of pain, sleep problems, fatigue and brain fog.
Look to ‘eat a rainbow’ of fresh fruits and veg every day – preferably organic. Please share below in the comment section if you’ve found that changing your diet has helped to improve your fibromyalgia, CFS/ME symptoms.