DIET CHART FOR FIBROMYALGIA
INTRODUCTION
It is a chronic musculoskeletal disorder which is represented with generalized severe body pain. It is characterized by disturbed sleep, weak memory and severe fatigue. A balanced diet rich in complex carbs, plants based protein and unsaturated fats are beneficial to get relief from body pain. In such condition, we need to avoid foods that trigger the pain like red meats, processed food and night shade vegetables.
DAILY DIET SCHEDULE
EARLY MORNING
Luke warm water / Soaked almond – 4 / Indian gooseberry – 2 / Aloe vera juice
BREAKFAST
Vegetable Poha / Vegetable porridge / Vegetable Upma / Ragi chapatti / Multigrain chapatti + Vegetable / Fresh Juice / 1 boiled eggs
MID MORNING
Fruit juice / fruit / herbal tea /Green tea
LUNCH
Chapatti / Multigrain Chapatti / white rice / brown rice / Veg pulao / Veg + Dal + Curd / + Carrot and beetroot salad / non–veg (once in a week)
EVENING
Fruit / Sprouts chat / Rice flakes / Egg-1 / Soup / veg or non-veg (homemade) / roasted makhane / roasted chickpeas / Roasted seeds mix
DINNER
Chapatti / Multigrain Chapatti / brown rice / Veg pulao / Veg + Dal
BED TIME
Skimmed milk + a pinch of turmeric
DIET INSTRUCTIONS
CEREALS
FOODS TO BE CONSUMED
Wheat, White rice, Brown rice, Sorghum, Amaranth, Finger millet, Foxtail millet, Pearl millet, Buckwheat, Little millet
Flour Ratio – Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)
FOODS TO BE AVOIDED
Refined flour and its products
FRUITS
FOODS TO BE CONSUMED
Apple, Banana, Water melon, Muskmelon, Avocado, Peaches, Pear, Coconut, Pomegranate, All types of berries , Figs, Mango, Litchi, Custard apple, Orange, Sweet lime, Sapodilla, Pineapple, Orange, Grapes
Note: All seasonal fruits can be consumed.
FOODS TO BE AVOIDED
Canned fruits and juices
VEGETABLES
FOODS TO BE CONSUMED
Zucchini, Sweet potato, Pumpkin, Ginger, Celery, Red Onion, Coriander, Radish, Broccoli, Cauliflower, Kale, Mushrooms, Spinach, Carrot, Fenugreek leaves, Bottle gourd, Bitter gourd, Ridge gourd, Snake gourd
FOODS TO BE AVOIDED
Night shade vegetables – Tomato, Potato, Eggplant, Canned vegetables and Frozen vegetables
PULSES
FOODS TO BE CONSUMED
All pulse and legumes
FOODS TO BE AVOIDED
Black gram
DAIRY PRODUCTS
FOODS TO BE CONSUMED
Low-fat milk, Yogurt
FOODS TO BE AVOIDED
Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, unpasteurized cheese, Butter
OILS
FOODS TO BE CONSUMED
Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil, Coconut oil
FOODS TO BE AVOIDED
Cream, Palm oil
SPICES
FOODS TO BE CONSUMED
Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel, Cinnamon
FOODS TO BE AVOIDED
Red chilies
DRINKS
FOODS TO BE CONSUMED
Coconut water, Sugarcane juice, Homemade soups, Green juice, Herbal tea, Aloe Vera juice
FOODS TO BE AVOIDED
Whole milk drinks, Cream based liqueurs, Canned soup and Packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks
FLESH FOODS
FOODS TO BE CONSUMED
Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken
FOODS TO BE AVOIDED
Processed and fried meat, Red meat – (Beef, Lamb, Pork)
DRY-FRUITS / SEEDS
FOODS TO BE CONSUMED
Almond, Raisins, Walnut, Pumpkin Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Sesame Seeds.
FOODS TO BE AVOIDED
Nil
PREPARED FOODS
FOODS TO BE CONSUMED
Jaggery, Honey
FOODS TO BE AVOIDED
Bakery and Processed Foods, Fried Food, Junk Food, Pickles, Artificial Sweeteners, Packed Soups, Refined Sugar
HOME REMEDIES
GINGER TEA
Prepare the ginger tea by adding half inch pieces of ginger into 1 cup of water. Heat it for 2-3 minutes and strain it. For better results you can add honey into it.
TURMERIC
1 tsp of turmeric added in warm water or milk. It will give relief from pain.
EXERCISE
In starting exercise increase body pain but after some time it shows positive results.
SUNSHINE
It is a good source of vitamin D and reduces the intensity of pain
DIET TIPS
- Drink plenty of water.
- Avoid simple carbs and saturated and transfats.
- Do not use refined sugar.
- Add foods from all food groups.
- Avoid consumption of packed foods.
- Avoid over use of caffeine.
