11 Recipes to Fight Fibromyalgia Symptoms

Medically reviewed by Natalie Butler, RD, LD on May 30, 2017Written by Annette McDermott

fibro

Even though a miracle diet plan for painful fibromyalgia symptoms doesn’t exist, you shouldn’t underestimate the effect your diet can have on your energy levels day to day. Remember, eating a clean, healthy diet supports your immune system, helps you maintain a healthy weight, and may help fight inflammation in the body.

So, what should you include on your plate? Here are 11 healthy, delicious recipe ideas to get you started.

1. Shitake mushroom omelet

This delicious meal made with shitake mushrooms, red onion, and eggs is a great source of protein. It gives you a double dose of vitamin D. Enjoy it for breakfast and again for dinner!

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2. Avocado egg toast

This easy-to-make toast may be enjoyed for breakfast, lunch, or as a healthy snack. Go ahead and jazz it up with a dash of cayenne, a spice that’s thought to have natural pain-fighting abilities. Make sure to use gluten-free bread if you’re gluten intolerant.

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3. Fibromyalgia-healing soup

The turmeric in this warming, soothing soup helps reduce inflammation and joint pain. However, you shouldn’t eat this soup if you take blood thinners. Both turmeric and ginger are natural blood thinners.

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4. Honey-Dijon glazed salmon

Wild salmon is a good source of omega-3 fatty acids, which may help reduce inflammation and joint pain. For this recipe, a glaze of honey, Dijon mustard, and lemon juice is poured over a fresh salmon filet before broiling.

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5. Healthy stuffed sweet potatoes

Take sweet potatoes from sugary to savory with this recipe. Topped with broccoli, light sour cream, and mozzarella cheese, these potatoes make a quick weeknight meal when accompanied by a green salad.

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6. Mushroom stroganoff

This creamy stroganoff is made with vegetable broth, mushrooms, and white wine. Make it healthier by using low-fat sour cream and serving it over high-fiber bean or lentil pasta instead of regular pasta or white rice. Substitute vegan cream cheese for the sour cream if you’re dairy intolerant.

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7. Baja black bean burgers

Fiber is integral to healthy bowels, normal bowel movements, and satiety for weight management. The black beans and flax meal in this recipe are high in fiber. The burgers are chock full of other healthy ingredients, like bell peppers, mushrooms, and corn.

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8. Creamy, spiced apple pecan chicken

This clean-eating dinner is dairy free and made in one pan. Coconut milk is high in saturated fat and calories, though, so make sure to pair this dish with lots of vegetables.

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9. Middle Eastern chickpea salad

Chickpeas are high in protein and fiber. This recipe blends chickpeas with fresh cucumbers, tomatoes, and bell peppers. Fresh mint, feta cheese, and a lemon-basil vinaigrette take the dish from basic to brilliant.

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10. Strawberry avocado chicken salad

Strawberries are anti-inflammatory and high in vitamin C. This tasty salad is a fusion of fresh strawberries, sliced avocado, and grilled chicken atop a bed of baby spinach. Crumbled feta cheese, pecans, and a homemade balsamic vinaigrette bring extra flavor.

11. Tarragon lemon chicken soup

Soup is delicious at any time, but it’s especially comforting when you’re not feeling well. This chicken soup recipe deviates from the traditional recipe by using orzo pasta instead of egg noodles. Make sure to grab the whole-wheat orzo for more fiber. The soup’s unique flavor profile comes from fresh tarragon and lemon peel.

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Bottom line

An eating strategy that works for one person with fibromyalgia may not work for another. For example, some people may be sensitive to gluten, while others may be sensitive to nightshade vegetables or dairy. If you have fibromyalgia-related bowel problems, you may need to eat more fiber, rebalance your gut flora with probiotics, or follow a low-FODMAP diet or elimination diet.

When trying new recipes, pay attention to how your body responds. Keep a food diary to help you determine which foods relieve your symptoms and which foods trigger them. Work with your doctor or a dietitian to help you lose weight or create an eating plan specific to your situation. 

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