Fibromyalgia

Fibromyalgia is a persistent musculoskeletal condition marked by widespread and intense bodily pain. It is often accompanied by disrupted sleep patterns, cognitive difficulties, and significant fatigue. To alleviate body pain, it is advantageous to maintain a balanced diet that includes complex carbohydrates, plant-based proteins, and unsaturated fats. Conversely, it is advisable to steer clear of foods that may exacerbate pain, such as red meats, processed foods, and nightshade 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

ALLOWED TO TAKE	AVOID
CEREALS	CEREALS
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%)	Refined flour and its products
FRUITS	FRUITS
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.	Canned fruits and juices
VEGETABLES	VEGETABLES
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	Night shade vegetables – Tomato, Potato, Eggplant, Canned vegetables and frozen vegetables
PULSES	PULSES
All pulse and legumes	Black gram
Dairy Products	Dairy Products
Low-fat milk, Yogurt	Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, unpasteurized cheese, Butter
OILS	OILS
Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil, Coconut oil	Cream, Palm oil
SPICES	SPICES
Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel, Cinnamon	Red chilies
Drinks	Drinks
Coconut water, Sugarcane juice, homemade soups, Green juice, Herbal tea, Aloe Vera juice	Whole milk drinks, Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks
DRY FRUITS & SEEDS	DRY FRUITS & SEEDS
Almond, Raisins, Walnut, Pumpkin Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Sesame Seeds.	Nil
FLESH FOODS	FLESH FOODS
Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken	Processed and fried meat, Red meat – (Beef, Lamb, Pork)
OTHERS	OTHERS
Jaggery, Honey	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 trans fats.
Do not use refined sugar.
Add foods from all food groups.
Avoid consumption of packed foods.
Avoid over use of caffeine.

Things in this diet chart may vary patient to patient due to the Associated Health Issues, so better to consult Ayurveda Experts for better results.