Small changes that can make a big difference
Many people with fibromyalgia experience challenges that go far beyond pain—digestive issues such as bloating, stomach cramps, and irritable bowel syndrome (IBS) are common companions. Although there is no cure for fibromyalgia, small adjustments to your diet can have a positive effect on both your stomach and your body’s overall well-being. Among possible dietary approaches, the low-FODMAP diet has been shown to yield good results for some.
The Importance of Diet in Fibromyalgia
Diet plays an important role in the daily lives of people with fibromyalgia, even though there is no specific diet that can cure the condition. A balanced, nutrient-rich diet can help strengthen overall health and reduce symptoms such as fatigue and discomfort. Foods high in antioxidants, such as fruits and vegetables, can support the immune system and help combat oxidative stress, which is often elevated in fibromyalgia patients. A study conducted between 2011 and 2013 on nearly 500 women with fibromyalgia (1) indicates that daily consumption of fruits and vegetables, as well as moderate consumption of fish (two to five servings per week), is associated with better mental health and lower levels of depression. Avoiding foods that can trigger discomfort, such as sugar, processed foods, and high-FODMAP foods, is important for some people, especially those who also have gastrointestinal issues. With a carefully tailored diet, many can experience an improved quality of life and a more stable energy balance.
What is the Low-FODMAP Diet?
FODMAP stands for “fermentable oligo-, di-, monosaccharides, and polyols”—a group of short-chain carbohydrates that can be difficult to digest. These carbohydrates can ferment in the gut and lead to symptoms such as bloating, gas, and diarrhea. For many people with fibromyalgia, who already have increased sensitivity in the digestive system, this can exacerbate symptoms (2).
By reducing or eliminating foods such as onions, garlic, beans, and milk, and replacing them with more easily digestible alternatives like bananas, rice, potatoes, and lactose-free products, many people may experience significant relief from digestive discomfort. And while the low-FODMAP diet itself is not specifically targeted at fibromyalgia, more stable digestion can contribute to improved quality of life and better energy levels.
What does the research say?
Small studies have shown that people with fibromyalgia who follow a low-FODMAP diet report improvement in digestive symptoms, and some also experience less fatigue and discomfort. Although more extensive research is needed, these results suggest that there may be a link between diet and reduced symptom burden in some individuals (3).
Chiropractor Alexander Andorff’s Perspective
Alexander Andorff, of Vondtklinikkene Tverrfaglig Helse, is a renowned modern chiropractor with a special interest in how lifestyle factors, such as diet and exercise, affect chronic conditions like fibromyalgia. He has helped raise awareness of the role of diet in symptom relief through both clinical practice and professional articles. Andorff emphasizes the importance of a balanced approach in which proper nutrition can be a powerful tool for reducing discomfort and improving quality of life. He contributed to the book “The Fibromyalgia Diet – An Evidence-Based Approach,” where he discusses the optimal diet for people with fibromyalgia and highlights the importance of an anti-inflammatory diet, which includes foods rich in omega-3 fatty acids, antioxidants, and fiber. At the same time, he points out that individual adjustments are essential, as reactions to different foods can vary from person to person (4,5).
Tips to get started
- Start simple
Make small changes, such as replacing milk with lactose-free milk or avoiding foods like onions and garlic. - Work with a professional
Following a low-FODMAP diet can be complex, so consider working with a registered dietitian who can help you tailor the diet to your needs. - Keep a food diary
Note what you eat and how your body reacts. This can help you identify foods that trigger your symptoms. - Don’t be too strict
The diet isn’t meant to last forever. Once you figure out what you can tolerate, you can gradually reintroduce foods.
Although diet alone can’t solve all the challenges of fibromyalgia, the low-FODMAP diet can be a tool for those experiencing digestive issues. By focusing on a balanced and individually tailored diet, many can achieve better symptom control and quality of life.
The article was written by Kathrine Skippervik Elholt (Valori Care), in consultation with Alexander Andorff, chiropractor at Vondtklinikkene Tverrfaglig Helse.
Sources:
1. Ruiz-Cabello P, Soriano-Maldonado A, Delgado-Fernandez M, Alvarez-Gallardo IC, Segura-Jimenez V, Estevez-Lopez F, Camiletti-Moirón D, Aparicio VA. Association of Dietary Habits with Psychosocial Outcomes in Women with Fibromyalgia: The al-Ándalus Project. Journal of the Academy of Nutrition and Dietetics 2016. www.andjrnl.org
2. Helse Norge: https://www.helsenorge.no/sykdom/mage-og-tarm/rad-ved-irritabel-tarmsyndrom/#lav-fodmap-diett
3. Marum A P et al, A low fermentable oligo-di-mono saccharides and polyols(FODMAP) diet reduced pain and improve daily life in fibromyalgia patients, Scandinavian Journal of Pain, 2016 https://www.degruyter.com/document/doi/10.1016/j.sjpain.2016.07.004/htm
4. En guide om bløtvevsrevmatisme: https://www.eidsvollkiropraktorsenter.no/blotvevsrevmatisme-fibromyalgi/
5. Fibromyalgi - Symptomer og komplikasjoner: https://www.lambertseterkiropraktorsenter.no/fibromyalgi-symptomer-og-komplikasjoner
