Diet for fibromyalgia
There's no specific fibromyalgia diet, but a Mediterranean-style eating pattern supports energy, mood, and inflammation control. Limiting caffeine and alcohol often helps sleep.
Foods to favour
- Regular balanced meals to support energy levels
- Oily fish, olive oil, nuts, and seeds
- Wholegrains for steady energy
- Plenty of fruit and vegetables
- Magnesium-rich foods (leafy greens, pulses, seeds)
Foods to limit
- Excess caffeine, especially after lunch
- Excess alcohol (disrupts sleep)
- Ultra-processed foods and added sugars
- Foods that personally trigger your symptoms
This is general information, not a substitute for personalised medical advice.
Frequently asked questions
What is the best diet for fibromyalgia?
A Mediterranean-style anti-inflammatory diet is the most evidence-backed eating pattern for fibromyalgia. It emphasises vegetables, fruit, wholegrains, pulses, oily fish, olive oil, nuts and seeds, with limited ultra-processed food and sugar.
What foods should I avoid with fm?
Limit ultra-processed foods, sugary drinks, excess alcohol, and large amounts of red or processed meat. Many people also notice individual triggers — a short food diary can help you spot them.
Can diet reduce fibromyalgia inflammation?
Yes — an anti-inflammatory eating pattern, combined with maintaining a healthy weight, has been shown to reduce joint pain and inflammatory markers in fibromyalgia. Diet works best alongside exercise and any prescribed medication.
Do supplements help with fm?
Evidence is mixed. Omega-3 fish oil, vitamin D (where deficient), and turmeric/curcumin have the most supportive research for fm. Speak to your GP or pharmacist before starting supplements, especially if you take other medication.
Is there a single food that triggers fibromyalgia flares?
No single food causes fibromyalgia, but ultra-processed foods, excess sugar, and (for gout in particular) high-purine foods and alcohol can worsen symptoms. Focus on overall pattern rather than individual "miracle" or "forbidden" foods.