The Best Diet for Chronic Fatigue and Fibromyalgia: Part II
In Part I, we saw how a diet reliant on carbohydrates can be detrimental to many aspects of health important to CFS and fibromyalgia patients—including the gut, hormones, mitochondria, and brain health. Specifically, we saw how high carbohydrate diets may drive microglia activation, damage mitochondria, and promote inflammatory cytokines. This follow-up outlines the dietary framework to support energy production, reduce inflammation, and promote healing in these conditions.
Why Focus on a High-Fat, Nutrient-Dense Diet?
1. The Benefits of Healthy Fats
Fats are finally gaining recognition as essential for optimal health. Contrary to outdated advice, saturated fats from whole food sources are among the healthiest options due to their chemical stability. Unlike polyunsaturated fats, which oxidize easily during cooking, saturated fats resist free radical formation and oxidative stress.
Key fat sources to include:
Saturated fats: Grass-fed butter, coconut oil, animal fats.
Unoxidized poly- and monounsaturated fats: Avocados, extra virgin olive oil (uncooked), nuts, and seeds.
Healthy fats provide sustained energy and support mitochondrial function, making them particularly beneficial for ME/CFS and fibromyalgia.
2. Nutrient-Dense Foods are Essential
With the high metabolic and immune demands of ME/CFS and fibromyalgia, nutrient depletion is common. Nutrient-dense foods—those packed with vitamins, minerals, and phytonutrients per calorie—should form the backbone of your diet.
Top nutrient-dense choices:
Leafy greens: Spinach, kale, Swiss chard.
Cruciferous vegetables: Broccoli, Brussels sprouts, cauliflower.
High-quality proteins: Grass-fed meats, wild-caught fish, pasture-raised eggs.
Fats and oils: Extra virgin olive oil, avocados, nuts, and seeds.
Colorful fruits and vegetables: Berries, carrots, bell peppers, and tomatoes.
The Nutrient-Rich Food Index (NRF) underscores the importance of consuming whole, colorful, and diverse foods. These choices help replenish depleted micronutrients, improving energy production and overall cellular health.
With over 10 years of experience creating nutrition plans for patients, I invite you to create your own personalized nutrition plan with me.
3. Choose Organic for Better Nutrition
Organically grown foods have consistently been shown to offer superior benefits compared to conventionally grown counterparts:
Higher Antioxidants: A meta-analysis from the British Journal of Nutrition found that organic produce contains significantly higher antioxidant levels.
Fewer Toxins: Organic produce is less likely to carry pesticide residues that disrupt liver detox pathways and gut microbiota.
Epigenetic Protection: Research from Washington State University suggests exposure to pesticides and herbicides can cause multi-generational genetic effects, underscoring the importance of choosing organic.
Where possible, prioritize organic options for nutrient-dense produce, meats, and fats.
A Dietary Framework for ME/CFS and Fibromyalgia
Conventional medicine often overlooks the transformative potential of diet in managing chronic illnesses. Yet in functional and ancestral health practices, dietary changes are a cornerstone of effective treatment for ME/CFS and fibromyalgia.
Key principles:
Low-Carbohydrate Focus: Minimize carbohydrate intake to reduce oxidative stress, glycation, and inflammation.
Emphasize Fats: Include high-quality saturated and unoxidized poly- and monounsaturated fats for energy and cellular repair.
Prioritize Nutrient Density: Choose whole, organic foods packed with essential vitamins, minerals, and antioxidants.
Avoid Processed Foods: Eliminate refined carbs, trans fats, and chemically processed products.
Final Thoughts
While dietary changes may not be a standalone cure for ME/CFS or fibromyalgia, they can play a powerful role in symptom management and overall health. A nutrient-dense, low-carbohydrate diet rich in healthy fats offers a practical and effective framework for improving energy, reducing inflammation, and supporting cellular health.
References
1 Chowdhury R, et al. (2014) Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis. Ann Intern Med. 160(6):398-406. http://www.ncbi.nlm.nih.gov/pubmed/24723079
2 Elias PK (2005) Serum cholesterol and cognitive performance in the Framingham Heart Study. Psychosom Med. 67(1):24-30. http://www.ncbi.nlm.nih.gov/pubmed/15673620
3 German JB & Dillard CJ. (2004) Saturated fats: what dietary intake? Am J Clin Nutr. 80(3):550-9. http://www.ncbi.nlm.nih.gov/pubmed/15321792
4 Mobley AR, Kraemer D, Nicholls J. (2009) Putting the nutrient-rich foods index into practice. J Am Coll Nutr. 2009 Aug;28(4):427S-435S. http://www.ncbi.nlm.nih.gov/pubmed/20368383
5 Samsel, A. & Seneff, S. (2013) Glyphosate’s Suppression of Cytochrome P450 Enzymes and Amino Acid Biosynthesis by the Gut Microbiome: Pathways to Modern Diseases. Entropy. 15(4), 1416-1463. http://www.mdpi.com/1099-4300/15/4/1416
6 Skinner MK, et al. (2014) Pesticide Methoxychlor Promotes the Epigenetic Transgenerational Inheritance of Adult-Onset Disease through the Female Germline. PLoS ONE http://www.ncbi.nlm.nih.gov/pubmed/25057798
7 Barański M, et al (2014) Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses. Br J Nutr. 112(5):794-811. http://www.ncbi.nlm.nih.gov/pubmed/24968103
