Fibromyalgia is a chronic pain disorder defined by widespread musculoskeletal pain, fatigue, sleep disturbances, and cognitive difficulties, often called “fibro fog.” Research suggests a strong link between symptom severity and chronic low-grade inflammation and disturbances in gut health. The gastrointestinal system communicates with the brain and immune system, meaning certain foods can trigger an inflammatory response that heightens pain sensitivity. Understanding which food components promote inflammation or irritate the nervous system can help individuals manage their symptoms.
Highly Processed and Refined Foods
Highly processed foods contribute to a generalized inflammatory state, which can worsen chronic pain in fibromyalgia patients. Refined sugar, including high-fructose corn syrup, promotes inflammation by increasing pro-inflammatory signaling molecules called cytokines. High sugar intake also leads to sharp fluctuations in blood glucose, which may increase pain perception and cause rapid energy crashes that exacerbate fatigue.
Refined carbohydrates, such as white bread and pasta, have a high glycemic load, causing effects similar to refined sugar. These foods break down quickly into glucose, leading to blood sugar spikes and subsequent energy crashes. Processed and fried foods often contain unhealthy fats, particularly trans fats and vegetable oils high in omega-6 fatty acids. Excessive intake of omega-6s from processed sources can shift the body toward a pro-inflammatory state.
Excitotoxins and Chemical Additives
Chemical additives in manufactured foods can directly affect the nervous system, potentially aggravating pain sensitivity and neurological symptoms in fibromyalgia. These substances are called excitotoxins because they overstimulate nerve cells, causing irritation. Monosodium Glutamate (MSG) is a common flavor enhancer and dietary excitotoxin. In sensitive individuals, consuming MSG can worsen symptoms like pain and brain fog by increasing the neurotransmitter glutamate.
Artificial sweeteners, such as aspartame, are also classified as excitotoxins and have been linked to headaches and pain flares. These sweeteners can disrupt the gut microbiome, which regulates inflammation and pain signals. Other food additives, including synthetic food dyes and preservatives like nitrates and nitrites in processed meats, act as potential triggers. These triggers contribute to overall systemic irritation and hypersensitivity.
Immunogenic Triggers
Specific whole foods can act as immunogenic triggers, causing symptoms due to underlying sensitivity or a compromised intestinal barrier. Non-celiac gluten sensitivity is common and often overlaps with the high rate of Irritable Bowel Syndrome (IBS) seen in fibromyalgia patients. Gluten, a protein found in wheat, barley, and rye, may increase intestinal permeability, often called “leaky gut.” When the intestinal lining is compromised, undigested particles can enter the bloodstream, triggering an immune response that causes systemic inflammation and pain.
Dairy products represent another category of potential immunogenic triggers due to sensitivities to the milk sugar lactose or the milk protein casein. Casein sensitivity can provoke an inflammatory immune reaction that contributes to muscle aches and joint pain.
Similarly, the family of nightshade vegetables includes potatoes, tomatoes, peppers, and eggplant, which contain compounds called alkaloids, such as solanine. In a subset of individuals, these alkaloids may irritate the gastrointestinal tract and exacerbate muscle and joint pain. This reaction is highly variable and not universal. Identifying specific sensitivities often requires an elimination diet to determine if removing the food reduces symptoms.