There is no specific or one size fits all diet for people with Fibromyalgia.  As fibromyalgia affects pain processing, the nervous symptom, sleep and energy levels, research indicates that particular foods may help to reduce levels of certain symptoms, such as: 
fatigue
brain fog
chronic pain
digestive issues
inflammation
sleep disturbances

Good nutrition is no cure, but it can be a good symptom management tool. 

Anti-inflammatory or Mediterranean Diet

This type of diet is well-researched and indicates beneficial patterns for people with chronic pain conditions.

Diet focuses on:
oily fish
nuts & seeds
wholegrains
colourful fruit and vegetables - aim for a rainbow of colours
beans and lentils

This helps because: this nutrition supports the brain, reduces oxidative stress, stabilises energy and may reduce sensitivity to pain.

Include in your diet more:

• berries
• leafy greens and broccolli
• 70%+ cocoa content dark
• chocolate
• green tea
• sweet potatoes
• nuts

Without going fully vegan, increasing consumption of plants may help.  
Studies have found improvements in sleep
inflammation
pain levels. 

Certain foods can help to stabilise blood sugar and help to reduce fatigue.  These foods include: 
oats
eggs
nuts
brown rice
quinoa
avocado
sweet potato. 

Diet for IBS

 A large percentage of people with Fibromyalgia also have IBS.

A low‑FODMAP diet may help to reduce symptoms of:

• bloating

• abdominal pain

• fatigue

• sleep disruption

Best to consult a dietitian for guidance. 

Gluten-Free Diet

If you have gut symptoms it is worth seeing if reducing foods containing gluten may help with symptoms, such as:

• digestive symptoms
• widespread pain
• fatigue
• brain fog

Certain foods may cause the body to experience worsening of symptoms. These include:

• Processed foods

• Fried foods

• Refined sugars

• Excess caffeine

• Red meat (for some people)

• Alcohol

• Foods high in additives or preservatives

Tip: It may be worth keeping a food diary to see whether certain foods trigger symptoms.

Always consult with your healthcare professional before starting any supplements.

Research suggests the following may be beneficial to people with Fibromyalgia:

• Vitamin D – low levels are common and may worsen pain

• Magnesium – supports muscle and nerve function

• Omega‑3 – anti‑inflammatory

• B‑complex vitamins – support energy metabolism

Other tips from our Fibromyalgia Friends Together Community

• Eat small, regular meals to help stabilise energy and avoid blood sugar peaks and crashes

• Aim to drink 1.5 - 2 litres of water daily

• Reduce caffeine after midday

• Keep a food & symptom diary

• Prioritise wholefoods and less processed foods

• Prepare simple meals on low‑energy days and batch cook when you are well enough to

• Use slow cookers or air fryers to reduce effort

Speak to your GP or ask to be referred to a dietitian if you experience:

• severe fatigue
• unintentional weight loss
• persistent digestive issues
• nutrient deficiencies
• worsening symptoms despite dietary changes

Professionals can help tailor diets to your individual needs. 

Other Sources of Support

Cinnamon Days CIC is a nutritional support service for people with health conditions including Fibromyalgia.  If you sign-up you can join in informative webinars and more related to nutrition and other aspects of health.