The Occasional Other

*please note I’m no medical doctor and Im offering advice based on my experience with food + working on my NASM certification for fitness and nutrition*

Even though I was diagnosed with fibromyalgia and chronic pain in 2017, living with it really is feels like a full-time job especially when you are physically active and look “fine”. The aches, fatigue, and brain fog are exhausting and frustrating for me. While there’s no magic cure, what you eat can make a big difference sometimes in how your body feels day to day. In fact, an anti-inflammatory diet may help you manage flare-ups, reduce joint stiffness, and give your energy levels a boost.

Here’s at some of the foods my body can tolerate when it comes to my fibromyalgia, chronic pain, and inflammation—plus tips on making these choices feel doable, not overwhelming.

🌿 1. Leafy Greens and Cruciferous Veggies

I’ve always been a vegetable eater when it comes to my meals but spinach and broccoli have always been my favorites so it eat it with every meal I eat. However, but leafy greens are loaded with antioxidants and nutrients that fight inflammation at the cellular level. They also contain magnesium, which can help with muscle pain and cramping—common symptoms of a fibro flare.

Also, you can also have Kale and arugula.

🫐 2. Berries, Cherries & Other Antioxidant-Rich Fruits

Berries have been another kind of fruit I favor especially when I want something sweet in the evening. However, Berries (especially blueberries) and cherries reduce oxidative stress and inflammation in the body. This is what you need. If you are someone who gets acid reflux too, this will help (according to what my doctor and rheumatologist has told me).

Why it matters: Less inflammation often means fewer flare-ups and better energy.

🐟 3. Omega-3 Rich Foods (Like Salmon and Flaxseed)

Getting my Omega-3’s is something I struggle getting in my body because finding the right fish is hard to find. However, fatty fish like an Alaskan salmom and Tuna are rich in omega-3 fatty acids, which are well-known for reducing joint pain and stiffness. For plant-based options, flaxseeds, chia seeds, and walnuts are great sources too (these are something I really don’t eat).

Easy tip: Make sure the fish is grilled and don’t add citrus or pepper because it may cause acid reflux

🍠 4. Whole Grains Instead of Refined Carbs

Rolled Oats has been my morning go to for my breakfast. However, Quinoa, brown rice, & buckwheat are good too and high in fiber, which helps reduce C-reactive protein (a marker of inflammation). I always been able to control my C-Reactive Protein in my body. Refined carbs, on the other hand—like white bread or sugary snacks—can increase inflammation and trigger fatigue (and even cause acid reflux).

Mindful change: Swap white rice for quinoa or even Cauliflower rice. Also overnight oats instead of sugary cereal we all know and love)

🍵 5. Herbal Teas and Anti-Inflammatory Spices

Those who know me know I hate coffee and also been a tea drinker. The type of tea I drink is either Matcha Japanese Tea or green tea. When I cook I use Turmeric, a little ginger, and cinnamon. They actually have natural anti-inflammatory properties. Turmeric in particular may help ease muscle pain and joint stiffness.

These are all the easy things I eat when it comes to fibromyalgia and inflammation.

🚫 What to Cut Back On

The hardest part is trying to keep your inflammation levels down because it’s so unpredictable.

Here’s a few things I recommend someone to cut back on

Processed foods and fried items, excess sugar, Red meats, Artificial sweeteners, Alcohol (especially during flare-ups).

These can all trigger or worsen inflammation and pain in the body.

❤️ Real Talk: Start Small

You don’t have to go on a full-on strict diet (unless your doctor tells you to) Start with one or two swaps that feel doable and build from there and listen to your stomach and how your body reacts because your body’s tells you the most about things

For example, lentils and legumes types foods like beans are good for you but for me, it adds an additional symptom like bad bloating. This goes with tomatoes too. Again, I’m not medical doctor but really listening to your body and your stomach will help you manage anything going on with your body.

✨ Bottom Line

Food won’t cure fibromyalgia, but it can help you feel more in control of your symptoms. Think of it as fuel for healing, comfort, and energy.