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The chronic pain associated with fibromyalgia might be controllable through diet, according to some research. Certain foods contain chemicals that can exacerbate the pain sensitivity that fibro sufferers experience, either directly or indirectly. For instance, aspartame has been linked to fibro pain, caffeine inhibits sleep, and sleep deprivation has been shown to make fibro symptoms flare or even induce fibromyalgia. Excess sugar can lead to weight gain, and obese fibro patients often report more pain than those closer to a healthy weight.
In addition, Vitamin D supplements have been shown to reduce pain, and low to moderate alcohol use seems to positively affect pain levels. There are lots of reasons for fibro sufferers to carefully watch the diet. Cooking consciously to avoid fibro flare-ups could significantly improve the quality of life for those who suffer from fibromyalgia. Here are seven delicious meals to try that won’t cause fibro flares.
1. Salmon Baked With Olive Oil and Herbs
Image: Kitchn
This recipe uses fresh salmon combined with olive oil, dill, parsley and/or tarragon. Not only is there no processed food in this easy to prepare dish, but there’s no sugar. Salmon contains omega-3 fatty acids, which have been shown to help reduce the inflammation that leads to pain for those with fibro. Olive oil contains both omega-3 and omega-6 fatty acids.
2. Cherry Coconut Porridge
Image: Greedy Gourmand
Many fibromyalgia sufferers mention that it’s hard to come up wit creative ideas for breakfast. Commercial breakfast cereals are commonly loaded with the exact ingredients that those with fibro should avoid, like sugar, food dyes, and other additives. This all natural ingredients recipe for Cherry Coconut Porridge has nothing but good stuff, like coconut to fight inflammation, stevia and maple syrup in place of sugar, and cherries for pain relief.
3. Chili Pumpkin and Coconut Soup
Image: Honest Cooking
In colder weather, hot soup provides comfort and warmth, especially when the ingredients help reduce or eliminate the pain caused by fibromyalgia. This recipe for Chili, Pumpkin and Coconut Soup contains garlic, which is one of the top anti-inflammatory spices. The coconut helps to reduce inflammation, and the pumpkin acts to calm overly sensitive nerve endings.
4. Kale Caesar Salad with Grilled Chicken Wrap
Image: Heather Christo
This healthy recipe includes many of the ingredients shown to help reduce the chronic pain associated with fibro. Leafy greens like kale contain antioxidants, flavonoids, carotenoids, and vitamin C, which all contribute to pain-busting relief from fibro.
5. Baked Tilapia With Pecan Rosemary Topping
Image: Cookin’ Canuck
Fried foods frequently set off fibro symptoms, but this baked recipe for Tilapia With Pecan Rosemary Topping will have the opposite effect. Tilapia has omega-3, and nuts like pecans have been shown to help alleviate fibro pain. Some recipes for fibro may need to be adjusted. For best results with this recipe, omit the brown sugar and substitute shredded Parmesan or Romano cheese.
6. Roasted Red Pepper and Sweet Potato Soup
Image: Taste and Tell
The cumin and coriander in this soup recipe provide soothing comfort for overactive pain receptors. Cream cheese adds the Vitamin D that has been shown to reduce pain and sweet potatoes provide antioxidants.
7. Mushroom and Spinach Frittata With Smoked Gouda
Image: Health
This delicious recipe for Mushroom and Spinach Frittata With Smoked Gouda contains mushrooms to inhibit oxidative stress. For best results, use shitake mushrooms. The spinach is a leafy green that also has anti-oxidant properties. The smoked Gouda provides that Vitamin D boost that has been proven in studies to reduce fibro pain and inflammation.
Although those suffering from fibro pain do need to be extra vigilant about what gets served at the table, it is possible to prepare wholesome, healthy meals that can complement the care of the physician when treating fibromyalgia.
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