Nutrition Diet: What to eat during a fibro flare-up?

October 29, 2025 •

4 min read

Research indicates that dietary patterns can influence fibromyalgia symptoms, making it crucial to know what to eat during a fibro flare-up to help manage pain and fatigue. An anti-inflammatory, whole-foods-based diet can play a supportive role in symptom management, offering relief when symptoms are at their worst.

Quick Summary

This article explores dietary strategies to manage fibromyalgia symptoms during a flare-up. It outlines anti-inflammatory and whole foods to prioritize, such as fatty fish and antioxidant-rich fruits, and identifies common triggers to avoid like processed foods and refined sugar. Practical tips for identifying personal triggers are also included.

Key Points

Embrace Anti-Inflammatory Foods: Focus on nutrient-dense, whole foods such as fatty fish, colorful fruits and vegetables, and olive oil to help reduce inflammation.
Avoid Processed and Refined Foods: Limit or eliminate processed snacks, refined sugars, and fried foods, which can fuel inflammation and worsen fatigue.
Identify Personal Triggers: Use a food and symptom diary to track how your body reacts to different foods, helping you pinpoint specific items that trigger flare-ups.
Manage Blood Sugar with Whole Grains: Choose complex carbohydrates like quinoa and oats to maintain stable energy levels and prevent energy crashes.
Consider an Elimination Diet: Under medical supervision, an elimination diet can help test for sensitivities to common culprits like gluten, dairy, or nightshades.
Use Herbs and Spices for Flavor: Incorporate anti-inflammatory spices like turmeric and ginger into your cooking to add flavor and potential symptom-soothing benefits.

The Role of an Anti-Inflammatory Diet

During a fibromyalgia flare-up, the body is in a state of heightened sensitivity, with symptoms like widespread pain, fatigue, and brain fog intensifying. A diet focused on reducing inflammation can help soothe the nervous system and manage these symptoms effectively. The anti-inflammatory approach is similar to the Mediterranean diet, emphasizing nutrient-dense, whole foods while restricting those that may provoke an inflammatory response. This type of diet focuses on providing sustained energy and calming the body, rather than relying on short-term fixes that can lead to energy crashes.

Soothing Foods to Eat During a Flare-Up

Prioritizing certain foods can help provide the body with the right fuel to navigate a flare-up. Incorporating these items can support overall wellness and potentially reduce symptom severity.

Omega-3 Fatty Acids: Found in fatty fish like salmon, mackerel, and sardines, as well as walnuts and flaxseeds, these healthy fats are known for their powerful anti-inflammatory effects. Increasing your intake can be particularly helpful for painful joints.
Antioxidant-Rich Fruits and Vegetables: Colorful produce is packed with antioxidants that combat oxidative stress and protect nerve cells from sensitivity. Excellent choices include berries, dark leafy greens (spinach, kale), sweet potatoes, broccoli, and beets.
Lean Proteins: Opt for lean protein sources such as skinless chicken, turkey, and fish. These provide essential amino acids for muscle repair and function without the potentially inflammatory saturated fats found in red meat. Plant-based options like chickpeas, beans, and tofu are also great choices.
Whole Grains: Complex carbohydrates like quinoa, brown rice, and oats offer sustained energy release, helping to avoid the blood sugar spikes and crashes associated with refined grains. Combining these with protein or healthy fats can further stabilize energy levels.
Healthy Fats: In addition to omega-3s, healthy fats from sources like olive oil and avocados can help reduce inflammation. Extra virgin olive oil is a core component of the Mediterranean diet and may improve physical and mental function.
Herbs and Spices: Many herbs and spices, including turmeric, ginger, and garlic, possess natural anti-inflammatory properties. Turmeric contains curcumin, which has been well-researched for its anti-inflammatory benefits.

Foods to Limit or Avoid During a Flare-Up

While individual triggers vary, many people with fibromyalgia find relief by minimizing or eliminating certain food groups that can exacerbate symptoms. Keeping a detailed food and symptom journal can help identify personal triggers.

Refined Sugar and Artificial Sweeteners: High intake of added sugars and refined carbohydrates can trigger blood sugar spikes, leading to increased fatigue and pain sensitivity. Artificial sweeteners like aspartame have also been linked to nerve overstimulation and headaches in some people.
Processed and Fried Foods: These items are often loaded with unhealthy trans fats, sodium, and additives that promote inflammation and oxidative stress. Examples include packaged snacks, fast food, and convenience meals.
MSG and Food Additives: Monosodium glutamate (MSG) and other excitotoxins found in processed foods can overstimulate pain receptors in sensitive individuals. Check labels for ingredients like "hydrolyzed protein" which may contain MSG.
Excessive Caffeine: While tempting for a quick energy boost, too much caffeine can disrupt sleep patterns, a major challenge for many with fibromyalgia. Consider green tea or herbal teas as alternatives.
Common Potential Triggers: Some individuals report sensitivity to gluten, dairy, or nightshade vegetables (like tomatoes, peppers, and potatoes). An elimination diet can help determine if these are problematic for you.

Actionable Strategies for Managing Your Diet

Successfully managing your diet during a flare-up involves more than just knowing what to eat and avoid. Consistent, small actions can make a significant difference.

Keep a Food and Symptom Journal

This is a fundamental tool for identifying personal triggers. Write down everything you consume and track your symptoms—pain levels, fatigue, brain fog, and digestive issues. Over a few weeks, patterns may emerge, revealing which foods consistently precede a symptom flare.

Consider an Elimination Diet

With guidance from a healthcare professional, temporarily remove potential trigger foods (like gluten or dairy) from your diet. After a few weeks, reintroduce them one at a time to see if symptoms return or worsen. This systematic approach provides clear evidence of what works for your body.

Focus on Small, Frequent Meals

Instead of three large meals, try consuming four to six smaller ones throughout the day. This can help stabilize blood sugar levels and provide a steady stream of energy, preventing the post-meal slump that can exacerbate fatigue during a flare-up. Combining carbohydrates with protein or healthy fats also slows digestion and absorption.

Foods to Embrace vs. Foods to Limit During a Flare-Up


Foods to Embrace	Foods to Limit
Fatty fish (salmon, tuna)	Processed foods and fast food
Berries and colorful vegetables	Refined sugar and high-fructose corn syrup
Quinoa, brown rice, and oats	Fried foods and trans fats
Olive oil and avocado	MSG and artificial sweeteners
Lean poultry and legumes	Excessive caffeine
Turmeric and ginger	High-glycemic carbs (white bread, pasta)
Nuts and seeds	Processed meats and excessive red meat

Conclusion

While a specific "fibromyalgia diet" doesn't exist, adopting a personalized anti-inflammatory and whole-foods approach can be a powerful tool for managing symptoms during a flare-up. By focusing on nutrient-rich foods that provide sustained energy and help calm the body, you can support your overall well-being. Using a food journal or an elimination diet can help you pinpoint your unique triggers, allowing for a more targeted and effective dietary strategy. Always work with a healthcare provider to ensure your nutritional needs are met, and remember that consistency and small, manageable changes can lead to the most significant benefits over time. For more information, consider researching the benefits of an anti-inflammatory diet based on the Mediterranean plan, as referenced in research.

Frequently Asked Questions

No, diet cannot cure fibromyalgia, but it can be a powerful tool for managing and minimizing symptoms, especially during flare-ups. A healthy diet is part of a broader, multi-faceted treatment plan that should be overseen by a healthcare professional.

Common food triggers often include processed foods, refined sugar, artificial sweeteners (like aspartame), MSG, processed meats, and excessive caffeine. For some individuals, gluten, dairy, and nightshade vegetables can also cause flare-ups.

The most effective method is keeping a detailed food and symptom journal. Log everything you eat and drink, along with your symptoms, to identify patterns over several weeks. A healthcare professional may also recommend a supervised elimination diet.

They are very similar, with significant overlap. Both emphasize fruits, vegetables, whole grains, lean protein, and healthy fats. The anti-inflammatory diet generally excludes dairy, while the Mediterranean diet allows low-fat dairy in moderation.

Stay hydrated with plenty of water. Herbal and fruit teas can be beneficial, while limiting caffeinated beverages is often recommended to avoid sleep disruption. Some find unsweetened fruit juices or seltzer water helpful.

No, you should not cut out all carbohydrates. Instead, avoid refined carbs like white bread and sugary snacks, and focus on complex carbohydrates from whole grains like quinoa, brown rice, and oats. These provide sustained energy and fiber.

For those who are overweight, weight loss may help alleviate symptoms by reducing the strain on muscles and joints and lowering overall inflammation. However, weight loss should be achieved through healthy eating and should not involve drastic restriction.