6 Fibro Foods That Help You Feel Better and 6 That Worsen Your Symptoms

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If there’s one certainty in the field of medicine for chronic illness, it’s that the food you eat matters. This fact is especially true for people with fibromyalgia! But navigating your symptoms can be a real challenge if you aren’t sure which fibro foods will support your overall health and which will further exacerbate your symptoms.

6 Fibro Foods That Help You Feel Better and 6 That Worsen Your Symptoms | Quit Chronic Fatigue

6 Fibro Foods to Help You Feel Better

There are certain foods that directly combat your worst fibromyalgia symptoms, like joint swelling and widespread pain. Be sure to keep your pantry and refrigerator stocked with these fibro foods!

Cold-Water Fish 

The vitamins and nutrients found in cold-current seafood help ease the pain of fibromyalgia symptoms. Vitamin D is especially effective for reducing swelling.

Tuna, sockeye salmon, cod, and swordfish are among the best types of fishes for fibromyalgia maintenance. You might also consider taking a fish-oil supplement and increasing your time in the sun to get a daily dose of D-vitamins (since even the biggest fish fans likely can’t eat it every day).


Avocados are delicious in guacamole, on your favorite cold-cut sandwiches, or completely on their own. It’s great news for most folks with fibromyalgia that they’re also at the top of the list of helpful fibro foods.

Not only are avocados packed with healthy vitamins (including B, C, E, and K) they’re chock full of minerals like iron and manganese that work to ease body soreness. Widespread muscle aches are usually a top complaint for people with fibromyalgia, so regular avocado-based snacks are a must.

Nuts & Seeds 

Freshly harvested nuts and seeds, like those found in this Ultimate Mix Lightly Sea-Salted Trailmix, work wonders for people with fibromyalgia. They are loaded with magnesium, which helps your body process calcium for stronger bones and reduced pain symptoms overall.

Nuts and seeds are easy to bring with you on the go! This is important because people with fibromyalgia have enough obstacles when they leave the house each day—they don’t need further challenges gaining access to fibro foods before an adventure.


Bananas are an excellent source of energy! When people with fibromyalgia feel the effects of poor quality sleep and fatigue, they can enjoy a sweet, filling banana to offset the lull.

Unlike coffee or other caffeinated or sugary solutions, bananas are a healthy source of carbohydrates, vitamins, and potassium. They are one of the fibro foods you can feel good about.

Lean Proteins

There is a difference between greasy, heavy protein options, like a hefty cheeseburger, and lean proteins, like baked poultry or legumes! Leaner proteins are easier on your blood sugar levels—keeping energy levels steady throughout the day.

Protein from leaner sources also helps maintain healthy cholesterol levels and is generally easier on the heart. It’s important to realize your body can only effectively metabolize a certain amount of saturated fats.

Antioxidant-Rich Fibro Foods Like Blueberries

Folks with fibromyalgia battle with pain from even the gentlest touches. What might feel like a comforting massage or pat on the back to someone without fibromyalgia feels like a punch or stab to someone with it. 

Luckily, foods with antioxidants (like delicious blueberries) decrease the sensitivity in your nerves when eaten regularly. Any fibro foods packed with antioxidants are excellent for people with fibromyalgia.

6 Fibro Foods That Are Worsening Your Symptoms

For every high, there’s a low. And for every good batch of fibro foods, there’s a bad one. If you want to know the top six foods to avoid with fibromyalgia, you’ve come to the right place.

Gluten-Containing Foods (Like Pasta and Bread)

Foods containing gluten (which is found in wheat, rye, barley, and spelt) cause undue inflammation in your joints and muscles. People with fibromyalgia should avoid gluten-packed foods so they don’t compound their regular issues with inflammation.

Gluten-rich foods include:

  • Bread
  • Pasta
  • Baked desserts
  • Many brewed beverages, like beer or cider
  • Cereals
  • Gravies

Try replacing the gluten in your diet with substitutes like rice flour pasta or nut-based cereals and granolas. Many grocery stores provide gluten-free alternatives that are better-suited fibro foods.

Anything With MSG 

MSG can be found in canned foods, Chinese takeout options, and processed foods. They have been known to cause stomach irritation and even Irritable Bowel Syndrome in people with fibromyalgia.

Be sure to check labels in the grocery store and avoid foods that contain MSG (or any form of glutamate). Again, many fibro foods can be used as an alternative to your favorite MSG-packed snacks.

Coffee and Other Caffeinated Drinks 

Many of us love a good cup of coffee in the morning or a can of soda at lunch. But the negative side effects of such caffeinated treats far outweigh the pros.

Insomnia and poor quality sleep are prevalent in most people with fibromyalgia. Unfortunately, caffeine further complicates those issues. Best to stick with decaffeinated (but equally tasty) options.

Processed Foods with Artificial Sweeteners—They’re Like Anti-Fibro Foods

Of course, skipping out on sugar is good for your health. But don’t get tricked into consuming foods with artificial sweeteners instead!

Artificial sweeteners and processed foods fool your metabolism—your body doesn’t quite know how to react to them because they’re unnatural. Best to stick with fresh from-the-ground options like fruit.


Dairy irritates many of your regular fibromyalgia symptoms, including inflammation, stomach upset, and restlessness at night.

Choosing fibro foods lower in dairy is the best way to go. When you do choose to indulge in dairy, stick with low fat alternatives for minimal side effects.

Related: How to Create The Best Diet for Fibromyalgia


You may treat yourself with a glass of wine or other alcoholic beverage to relax from time to time. But alcohol actually has the opposite effect on people with fibromyalgia.

Symptom flare-ups sparked by alcohol actually cause great unrest. They also poorly interact with some commonly used anti-inflammatories or pain-maintenance treatments. 

Knowing which items in the grocery store are fibro foods (and which are not) will make your fibromyalgia journey much easier in the long run. Reference this list the next time you go shopping!

6 Fibro Foods That Help You Feel Better and 6 That Worsen Your Symptoms | Quit Chronic Fatigue

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