You may find that when you avoid one or more of the foods listed in this article, your symptoms don't change. That is not unusual because these foods affect people with fibromyalgia in different ways. To know exactly which foods to avoid if you have fibromyalgia, you should keep a food journal.

The goal of the food journal is to record all foods that you eat and then to record how you feel after consuming them. You should start a process of elimination to find out which foods you should specifically avoid. How can you do that practically?

Dr. James McKoy, director of complementary medicine at Kaiser Permanente in Honolulu recommends keeping a journal for two weeks. You should keep a record of what foods you eat each day and then write down all symptoms that you experience including joint pain, headaches, fatigue, or indigestion. Very often you can pinpoint foods that cause these symptoms.

Another method to help you identify foods that aggravate your fibromyalgia symptoms is to eliminate one type of food for a period of a few weeks and then record every day how you feel. It is usually best to start with dairy products or foods containing gluten.

Your daily journal should include the following information:

• What you had for breakfast, lunch, dinner, and any snacks.
• Beside each mealtime entry, you should record from 1-10 your pain level, mood level, and level of alertness.
• How many glasses of water you consumed.
• The time you went to bed and time you woke up.
• How many hours in total you slept.
• Any changes in medication.

That can be the first step in helping you discover your connection between diet and fibromyalgia.

There are also many smartphone apps which can help you keep a track of pain and establish patterns in flare-ups. These can be useful because you may not always have your journal with you, but you will probably always have your cell phone with you. Some apps also include a weather tracker because sometimes a change in weather can also increase pain and symptoms.

References:

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3. Fibromyalgia and non-celiac gluten sensitivity. Rheumatology International 2014 Apr 12.

4. Poor sleep tied to widespread pain and fibromyalgia. MedicalNewsToday.com

5. Dietary extra-virgin olive oil prevents inflammatory response. European Journal of Nutrition 2016 Feb.

6. Polyphenolics isolated from virgin coconut oil inhibits adjuvant induced arthritis. International Immunopharmacology 2014 May.

7. Dietary omega-3 fats for treatment of inflammatory joint disease.  Rheumatic Diseases Clinics of North America 2008 May.

8. Relief of fibromyalgia symptoms following discontinuation of dietary excitotoxins. The Annals of Pharmacotherapy. 2001 Jun

9. Dysfunctional neurotransmitter systems in fibromyalgia. Pain, Research and Treatment. 2012 July 11.

10. Aspartame-induced fibromyalgia, an unusual but curable cause of chronic pain. Clinical and Experimental Rheumatology 2010 Nov-Dec