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DIET CHART FOR FIBROMYALGIA

INTRODUCTION

It is a chronic musculoskeletal disorder which is represented with generalized severe body pain. It is characterized by disturbed sleep, weak memory and severe fatigue. A balanced diet rich in complex carbs, plants based protein and unsaturated fats are beneficial to get relief from body pain. In such condition, we need to avoid foods that trigger the pain like red meats, processed food and night shade vegetables. 

Fibromyalgia

DAILY DIET SCHEDULE

EARLY MORNING

Luke warm water / Soaked almond - 4 / Indian gooseberry - 2 / Aloe vera juice

BREAKFAST

Vegetable Poha / Vegetable porridge / Vegetable Upma / Ragi chapatti / Multigrain chapatti + Vegetable / Fresh Juice / 1 boiled eggs

MID MORNING

Fruit juice / fruit / herbal tea /Green tea

LUNCH

Chapatti / Multigrain Chapatti / white rice / brown rice / Veg pulao / Veg + Dal + Curd / + Carrot and beetroot salad / non–veg (once in a week)

EVENING

Fruit / Sprouts chat / Rice flakes / Egg-1 / Soup / veg or non-veg  (homemade) / roasted makhane / roasted chickpeas / Roasted seeds mix

DINNER

Chapatti / Multigrain Chapatti / brown rice / Veg pulao / Veg + Dal

BED TIME

Skimmed milk + a pinch of turmeric

DIET INSTRUCTIONS

CEREALS

FOODS TO BE CONSUMED

Wheat, White rice, Brown rice, Sorghum, Amaranth, Finger millet, Foxtail millet, Pearl millet, Buckwheat, Little millet

Flour Ratio - Wheat Atta (50%) + Soybean Atta (20%) + Ragi flour (30%)

FOODS TO BE AVOIDED

Refined flour and its products

FRUITS

FOODS TO BE CONSUMED

Apple, Banana, Water melon,  Muskmelon, Avocado, Peaches, Pear, Coconut, Pomegranate, All types of berries , Figs, Mango, Litchi, Custard apple, Orange, Sweet lime, Sapodilla, Pineapple, Orange, Grapes

Note: All seasonal fruits can be consumed.

FOODS TO BE AVOIDED

Canned fruits and juices 

VEGETABLES

FOODS TO BE CONSUMED

Zucchini, Sweet potato, Pumpkin, Ginger, Celery, Eggplant, Red onion, Coriander, Radish, Broccoli, Cabbage, Cauliflower, Kale, Mushrooms, Spinach, Carrot, Fenugreek leaves, Okra, Bottle gourd, Bitter gourd

FOODS TO BE AVOIDED

Night shade vegetables – Tomato, Potato, Eggplant, Canned vegetables and Frozen vegetables

PULSES

FOODS TO BE CONSUMED

All pulse and legumes

FOODS TO BE AVOIDED

Black gram

DAIRY PRODUCTS

FOODS TO BE CONSUMED

Low-fat milk, Yogurt

FOODS TO BE AVOIDED

Whole milk and cream, Full-fat yoghurt, Cream cheese, Condensed milk, unpasteurized cheese, Butter

OILS

FOODS TO BE CONSUMED

Cow ghee, Sunflower oil, Canola oil, Olive oil, Mustard oil, Rice bran oil, Coconut oil

FOODS TO BE AVOIDED

Cream, Palm oil

SPICES

FOODS TO BE CONSUMED

Cumin, Coriander, Salt, Turmeric, Ginger, Pepper, Fennel, Cinnamon

FOODS TO BE AVOIDED

Red chilies

DRINKS

FOODS TO BE CONSUMED

Coconut water, Sugarcane juice, Homemade soups, Green juice, Herbal tea, Aloe Vera juice

FOODS TO BE AVOIDED

Whole milk drinks, Cream based liqueurs, Canned soup and Packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks

FLESH FOODS

FOODS TO BE CONSUMED

Egg white, Roasted chicken, Grilled Fish, Lean meat, Skinless chicken

FOODS TO BE AVOIDED

Processed and fried meat, Red meat - (Beef, Lamb, Pork)

DRY-FRUITS / SEEDS

FOODS TO BE CONSUMED

Almond, Raisins, Walnut, Pumpkin Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Sesame Seeds.

FOODS TO BE AVOIDED

Nil

PREPARED FOODS

FOODS TO BE CONSUMED

Jaggery, Honey

FOODS TO BE AVOIDED

Bakery and Processed Foods, Fried Food, Junk Food, Pickles, Artificial Sweeteners, Packed Soups, Refined Sugar

HOME REMEDIES

GINGER TEA

Prepare the ginger tea by adding half inch pieces of ginger into 1 cup of water. Heat it for 2-3 minutes and strain it. For better results you can add honey into it.

TURMERIC

1 tsp of turmeric added in warm water or milk. It will give relief from pain.

EXERCISE

In starting exercise increase body pain but after some time it shows positive results.

SUNSHINE

It is a good source of vitamin D and reduces the intensity of pain

DIET TIPS

  • Drink plenty of water.
  • Avoid simple carbs and saturated and transfats.
  • Do not use refined sugar.
  • Add foods from all food groups.
  • Avoid consumption of packed foods.
  • Avoid over use of caffeine.
 
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Best Ayurvedic Doctor in Mohali - Dr. Vikram Chauhan

Dr. Vikram Chauhan

MD (AYURVEDA)

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