The Fibromyalgia Diet – The Good, the Bad, and the Ugly

The Fibro Diet: The good, the bad, and the ugly #FibroDiet #BeingFibroMom


There’s an old saying that goes, “You are what you eat.” We are learning this to be true as more research is linking the effects of illness to food intake. As with many other illnesses, there are foods that can aggravate the symptoms of fibromyalgia. Alternatively, some foods aid in easing the pains of fibromyalgia. Here is the good, the bad, and the ugly of the fibromyalgia diet.

The good, the bad, and the ugly of the #fibromyalgia diet. #chronicillness #fibrodiet Click To Tweet


Disclosure: I get commissions for purchases made through links in this post, but these are products I recommend and have verified and/or used.


The Good

There are many good foods for fibromyalgia. They are grouped into categories by what they do.

Anti-inflammatory foods

  • pineapple, pineapple juice
  • garlic
  • sweet potatoes
  • greens such as brussels sprouts, kale, cabbage, broccoli
  • berries
  • healthy fats such as wild fish, olive oil, and omega-3
  • turmeric
  • ginger


Overall body aches


Energy Boost


Herbal Teas


The Bad

These foods are bad for fibromyalgia, but are okay to eat if eaten less often and in small moderations.

  • caffeine
  • gluten
  • dairy
  • alcohol
  • lunch meat
Eat this and not that with #Fibromyalgia #FibroDiet Click To Tweet


The Ugly

There are some foods that are frowned upon for fibromyalgia. These foods aggravate fibromyalgia and can lead to flare ups. Avoid these foods if you have fibromyalgia.

  • processed foods
  • carbs
  • foods rich in sugars
  • additives such as MSG
  • fried foods
  • red meats
  • fast food


Nightshade vegetables should also be avoided. These vegetables are:

  • eggplants
  • bell peppers
  • tomatoes
  • potatoes (not to be confused with sweet potatoes which are good for fibromyalgia)


Avoid these foods with #fibromyalgia and #ChronicPain #FibroDiet Click To Tweet



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The fibro diet - the good, the bad, and the ugly #fibromyalgia #fibrodiet #chronicillness


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Brandi Clevinger


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I'm Brandi, follower of Christ, wife to an amazing, supportive husband, blessed mother to four sweet children, and a fellow spoonie. Facebook-+-Twitter-+-Instagram

19 thoughts on “The Fibromyalgia Diet – The Good, the Bad, and the Ugly

  • July 24, 2015 at 2:43 pm

    I have always wanted to try a diet tailored to my illness. I have to eat lots of salt, so that sometimes makes avoiding processed food hard. I need to add more anti-inflammatory foods into my diet though.

    • July 26, 2015 at 8:55 am

      I need to add more of the anti-inflammatory ones, too. And avoid the nightshade vegetables! Thanks for commenting!

  • July 28, 2015 at 12:54 pm

    Tumeric helps me the most. I try to eat mostly foods that are anti-inflammatory but I have been slacking lately and I can sure tell.

    • July 28, 2015 at 1:55 pm

      Me, too! I ate without regard to my illness this past weekend and yesterday was a major flare! I drank only water and ate very little. That is all I could take!

  • August 6, 2015 at 9:42 am

    Thank for sharing the “good & bad” foods in an easy to read & understand format. I need to add more anti-inflammatory foods, teas.

    • August 6, 2015 at 11:13 am

      I’m glad it is beneficial for you. I need to increase those foods and teas, too.

  • September 22, 2015 at 6:53 am

    This is the first time I’ve ever heard to avoid nightshade vegetables! Great list, dairy flares mine up like crazy x

  • April 3, 2016 at 10:13 am

    Im confused about sweet potato being an anti inflammatory as it is a high oxalate food and high oxalate foods cause inflammation.

    • April 5, 2016 at 7:39 am

      Thank you for reading my posts, and addressing any concerns you may have. Foods high in oxalate does not lead to inflammation, according to my research on this subject. Foods high in oxalate lead to kidney stones. In fact, oxalate is good for the digestive tract as it helps culture good bacteria in the gut. To counteract foods high in oxalate, drinking plenty of water will help “flush” out this excess. Vegetables that contain high levels of oxalate include rhubarb, okra, leeks, spinach, beets, and Swiss chard. These facts were drawn from the website and the US National Library of Medicine National Institutes of Health.

      Does this help?

  • May 5, 2016 at 1:32 pm

    I struggle with so many “diets” that would be good for me not only in regard to my illness (plural, as I have osteoarthritis in my back and knees, as well as fibro) but also diets that would be the best for me to lose weight, such as a low glycemic diet. I need to lose 40 pounds, so that I can minimize the stress on my joints, which worsens symptoms. I do not care for fish or eggs, but I love cheese and have managed to find a no fat greek yogurt that taste good. I am confused about the possible benefit you mentioned, from eating yogurt, because later on it says that dairy is bad in larger amounts. I use yogurt and cheeses as a big part of the protein I need, in my efforts to follow a low glycemic diet. Any suggestions? Can you explain the dairy discrepancy that I mentioned? This is my first time sharing with one of these boards. It is nice to hear other people that TRULY get what it is like to live in our bodies and minds!

    • May 6, 2016 at 1:10 pm

      Yogurt has a lot of good bacteria, the “probiotics”, for the digestive tract. As long as it is eaten in moderation, you should be okay with it. Dairy aggravates IBS symptoms, and many fibro thrivers suffer from IBS, which is why I said to avoid dairy, or eat in moderation. Thank you for clarifying it!

  • July 21, 2016 at 9:53 pm

    My morning coffee with cream is the only thing that gets me out of bed in the morning. I want to try this way of eating but I dont know if I can give up my coffee


    • July 25, 2016 at 9:56 am

      I understand your struggle completely, Sheri. I read an article last summer that talked about the state of the body when waking up. Despite how tired or groggy we may feel, the first two hours after waking up is the most energetic. Once those two hours have passed, your body starts to be depleted of energy and that’s the time to drink coffee. It said that drinking coffee when first getting out of bed is like putting gas into the tank when it’s already full. In light of that article, I now wait for two hours after getting out of bed to drink my coffee. It has made a difference. It gives me that burst of energy I need to get from mid-morning to lunch when I can get more energy from eating. In other words, don’t give up your coffee! haha Just wait a bit before drinking it. I hope this helps. Let me know how it goes. I’m going to email this to you as well. Have a beautiful day!

  • January 5, 2017 at 5:41 pm

    Thank you for posting this site. My daughter sent me the link and demanded I read it, which I did. I have suffered for over 10 years with what my PC Doc says is the worst case of Fibromyalgia he’s ever seen. I have several hospitalworthy flare ups per year and my diet is poor at best. I never have an appetite. After a recent hospital visit that was more than a little scary, I have become aware that I must make myself eat a proper diet. Fortunately, the good, bad, ugly of things to either avoid or gravitate towards are all doable for me. Most of the good things, I like. Most of the bad, I don’t with the exception of potatoes and French fries. At age 65 and having had excellent health until about 14 years ago, I realize that as long as I am stuck here (longevity runs in the family) quality of life issues are very important to me. Thanks again for the information you are providing.

    • January 13, 2017 at 12:52 pm

      Thank you for listening to your daughter and reading my article! You have a smart girl 😉 I understand having a situation that makes you re-evaluate your diet and take it more seriously. I have started being more strict on what I eat, and I am reaping those benefits. It’s not a flawless system, but it does eliminate a lot of the negatives. I’d like for you to join us in our fibro parenting group on Facebook – Each Friday I have a live video to answer and address any questions and concerns. Please join me on my facebook page at I look forward to connecting with you there!

    • January 13, 2017 at 3:04 pm

      Also, if you’re a man with fibromyalgia, please check out my friend’s page, Men with Fibromyalgia. The man that runs it is Norman and he’s a buddy of mine. He can help you out. He can be reached on his website at

  • January 7, 2017 at 8:45 pm

    Energy how? The first 2 hours getting out of bed I’m a zombie ran over by a tank..but I have more diagnoses than fibrosis maybe that’s why?

    • January 13, 2017 at 12:49 pm

      When there are multiple diagnoses, it can be difficult to tell which one is causing a certain symptom. But with energy, that can be many of the diagnoses causing it. Leaning towards the food that have natural energy boosters would be the first place to start. Thank you for reading and commenting!

  • January 7, 2017 at 8:56 pm

    Dhu not fibrosis; fibromyalgia I’ve got some autocorrelation going on here;-)


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