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Is My Diet Making My Fibromyalgia Worse?

My Kind Of Food, But Is it Making My Fibromyalgia Worse


Is My Diet Making My Fibromyalgia Worse?


Let me start by saying this—I’m not a nutritionist, and I’m definitely not here to shame anyone’s eating habits. If you’re anything like me, managing fibromyalgia is a full-time job already. So when it comes to food, convenience often wins the battle.

My current diet? It looks a bit like this:
  • A lot of processed foods (because they’re quick and easy)
  • Tomatoes, onions, and potatoes in various forms
  • A fair bit of red meat and chicken
  • Vegetables? Occasionally. Let’s just say I dabble.
  • Fruit? Love the flavours and colours, but I’m just too lazy to bother half the time.

Sound familiar? 

But it’s got me wondering… is this way of eating possibly fuelling my fibro flares? And what small changes could actually help me feel a little better? Let’s Talk About the Usual Suspects (aka Potential Problem Foods), These foods might not play nice with fibromyalgia. Not everyone reacts the same way, but here’s what’s often flagged:

1. Processed foods:

  • Think ready meals, packaged snacks, fast food
  • These often contain additives, preservatives, and high sugar or salt levels, which can increase inflammation

2. Nightshades (Tomatoes, Potatoes):

  • These veggies are in the nightshade family, and for some fibro warriors, they can trigger joint pain or inflammation
  • Not everyone is sensitive to them, but they’re worth experimenting with if you suspect they’re not helping

3. Red meat:

  • High in saturated fats which can promote inflammation if eaten often
  • Some people find it worsens pain or fatigue

4. Onions and garlic:

  • While they have health benefits, they can cause digestive upset in some people with fibro or IBS-type symptoms

So these some of the foods that may increase symptoms of Fibromyalgia, so what foods could help? (aka Fibro-Friendlier Foods)

I’m not talking a total food overhaul here (who’s got energy for that?), but here are some swaps and additions that might help reduce inflammation and boost energy:


1. Anti-inflammatory foods to lean into:

  • Leafy greens (spinach, kale, rocket)
  • Berries (frozen are just as good!)
  • Oily fish (like salmon or mackerel, packed with Omega-3s)
  • Nuts and seeds (walnuts, chia, flax)
  • Olive oil (swap for vegetable oil if you haven’t already)

2. Whole grains:

  • Swap white bread/pasta/rice for wholegrain versions—more nutrients and steadier energy

3. Plant-based proteins:

  • Try lentils, beans, or tofu once in a while—they’re gentle on the system and full of fiber

4. Easy fruit ideas for the lazy (me included):

  • Pre-cut fruit from the shop
  • Frozen fruit in smoothies
  • A banana with peanut butter
  • Dried fruit like apricots or dates for a quick sweet hit

A great way to incorporate more veggies and fruit into your dairy is to drink them! Smoothies are a great way to mask the flavour of many types of vegetables, and can contain an array of amazing tastes, colours and flavours brought by lots of colourful fruits, these can be mixed with either fruit juice or non dairy milk such as almond or oat milk. Ill post some great tasting smoothie recipes in my next post.

Pineapple, Banana And Mint Smoothie


Real Talk: It’s About Progress, Not Perfection

Listen, I’m never going to be the person who preps kale salads every Sunday. But I can try to add a handful of spinach to my dinner once or twice a week. Or maybe swap one processed meal for something I make myself when I have the energy.

And that’s really the point—tiny changes, done consistently, might actually help with the fatigue, fog, and flares.

I’d love to hear from you—have you noticed any foods that seem to make your fibro worse? Or any surprising ones that help?

Let’s figure this thing out together—one snack at a time.



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