Gluten Free Fibromyalgia Improvement Diet

Fibromyalgia (FM) is a chronic health condition characterized by widespread body pain, fatigue, "brain fog" and painful tender points. Many fibromyalgia patients have successfully controlled their fibromyalgia symptoms and reduced pain by following a strict diet that eliminates gluten, a protein naturally occurring in many grains, including wheat, rye and barley. Here are some tips on how to follow a gluten-free diet and improve fibromyalgia symptoms.

Eliminate

• Eliminate all grains that contain gluten. This includes wheat, rye, barley, bulgar and spelt. Other gluten-containing grains are graham flour, durham, semolina, farina, kasha and matzo meal.

  Beware of products containing buckwheat, quinoa and amaranth. While these grains don't contain gluten, they are often processed in plants that also produce wheat-based products. Avoid these grains unless the product label specifically reads "gluten-free."

  Study food labels carefully. While a product might not list any of the grains mentioned above, it might be produced with food preservatives and additives made with gluten. Avoid products that contain modified food starch, monosodium glutamate (MSG) and malt flavoring.

  Read the labels on non-food products. Vitamins and medications frequently use gluten as a binding agent, as do lip balms and lipsticks. Toothpaste might also contain ingredients made with gluten.

Eat

• Eat fresh fruits and vegetables. Frozen and canned veggies and fruits might contain artificial additives made with gluten.

  Bake with gluten-free flours. Rice, garbanzo bean, almond, soy, potato or corn flour can frequently be exchanged for wheat flour in recipes. Check the package for substitution directions.

  Fill up on rice and potatoes. These gluten-free foods can be added to almost any meal and used in place of pasta. Grocery stores and health food stores usually carry rice noodles.

  Start your day with rice or corn-based cereals. These are healthy breakfast alternatives to cereals loaded with wheat. Be sure to check the ingredients list for malt, which typically contains gluten.

  Enjoy milk products. Organic yogurt, cottage cheese, cheese and other milk products are typically gluten-free. Avoid flavored yogurts and processed cheese, because they use artificial additives and flavorings that might contain gluten.

  Snack on rice cakes, popcorn and corn chips. These gluten-free products can be used in place of wheat-based crackers and satisfy your craving for salt or crunch.

  Satisfy your sweet tooth with plain hard candies, gumdrops and marshmallows. Many organic chocolate bars are also gluten-free, but be sure to check the label for wheat.

  Toast to your health. Wine, ciders and distilled liquors are generally gluten-free.

Considerations

• Commit to following a gluten-free diet for at least two weeks. It might take that long to begin seeing positive results.

  Remember that the terms "wheat-free" and "gluten-free" are not synonymous. Wheat-free products can contain other grains such as spelt, barley or rye.

  Avoid cross-contamination. Gluten-free ingredients can easily be contaminated by other foods on cutting boards and grills.