Fibromyalgia is exhausting. Not just physically, but emotionally too. You try different medications, diet changes, stretches, supplements—whatever might help. And still, the pain is there. The fatigue doesn’t lift. The brain fog makes it hard to finish your sentences, never mind your to-do list.
If you’ve ever felt like no one is really asking why your body is reacting the way it is, you’re not imagining things. It’s a common story—and one that often leaves people feeling stuck and alone.
But we’re starting to understand more. New research is revealing how your gut health and levels of inflammation might be playing a bigger role in fibromyalgia than anyone’s told you. And that’s where nutritional therapy comes in.
In this blog, I want to show you how I put this research into practice with Kathy, a recent fibromyalgia client of mine. By working together using a personalised nutrition and lifestyle approach, we were able to make meaningful improvements to her energy, flare-ups, digestion, and brain fog.
The Science Behind the Approach
Three scientific papers provide a fascinating window into what’s happening below the surface in fibromyalgia.
First, Minerbi et al. (2019) found that people with fibromyalgia have significantly different gut microbiomes than those without the condition—even after adjusting for diet, medications and other variables. In particular, they had lower levels of bacteria known for producing anti-inflammatory compounds like butyrate, and overall microbial diversity was reduced.
Second, Minerbi and Fitzcharles (2020) explained how the gut microbiota can influence inflammation, pain sensitivity, and mood through its role in producing neurotransmitters, short-chain fatty acids and immune-modulating chemicals. This helps explain why gut imbalances could be contributing to widespread symptoms seen in fibromyalgia.
Finally, a more recent review by Carrasco-Querol et al. (2024) reinforced that individuals with fibromyalgia often show signs of gut dysbiosis, increased intestinal permeability (sometimes referred to as ‘leaky gut’), and low-grade chronic inflammation—all of which are believed to play a role in pain perception and fatigue.
Together, these studies build a compelling picture: supporting the gut and reducing dietary inflammation may help reduce fibromyalgia symptoms.
How We Put This Into Practice: Kathy’s Story
Kathy, came to me with fibromyalgia, which she’d had for about 12 years. She was feeling frustrated, exhausted, and out of ideas. At the point we started working together, her diet had been whittled down to just a very few “safe” foods: green juices, oats, chicken, mango and broccoli. She’d been drawn in by the promise that this ultra-restrictive plan, shared by a popular wellness influencer, would calm her symptoms.
But despite her best efforts, Kathy wasn’t feeling any better. Her fatigue was relentless, her digestion was bad, her pain unpredictable, and the fibro fog made even everyday tasks feel impossible. She also felt anxious around food and was starting to dread mealtimes or being asked out to eat.
In reality, her restrictive diet was driving her inflammation. With limited variety, little fibre diversity, and a lack of healthy fats, proteins and other key nutrients, she was unknowingly fuelling the problem rather than solving it.
We began with a full health and lifestyle review. I looked at Kathy’s medical history, symptom patterns, dietary habits, energy levels, stress triggers, and sleep. This gave me the context I needed to build a personalised nutrition and lifestyle plan that worked for her—not a generic protocol, but something grounded in her real life and goals.
We ran a Microbiome test to investigate what was going on in her gut. The results showed:
- Low microbial diversity, especially species linked to anti-inflammatory activity
- High levels of zonulin, indicating potential intestinal permeability
- Markers of inflammation in the gut lining
Armed with this insight, I created a step-by-step plan for Kathy to gently rebuild rather than restrict.
Here’s what we focused on:
- Balanced meals – with enough protein, fibre, and healthy fats to keep blood sugar steady (which can reduce symptom flares)
- Prebiotic-rich foods – like onions, leeks, garlic, and asparagus to feed her good gut bacteria
- Fermented foods – including kefir and kimchi to restore microbial diversity
- Polyphenol-rich plants – such as berries, rocket, herbs, and extra virgin olive oil to help calm inflammation
I also included personalised supplements based on her test results and symptoms.to address her deficiencies, help manage her pain and support her gut
But this wasn’t just about food. We made space for lifestyle changes too:
✔️ Getting outside in nature every day even for 15 minutes—to help reset her nervous system
✔️ Gentle movement like stretching and walking to encourage circulation without overdoing it
✔️ Breathing techniques and short body scans to support relaxation and reduce the stress-inflammation loop
Within a few weeks, Kathy started to notice the difference. Her digestion improved first, then her energy began to stabilise. She started sleeping more soundly, and slowly, the fog lifted a bit.
Her flare-ups became less frequent and less intense. She felt calmer, more in control, and no longer afraid of food. Her symptoms didn’t disappear overnight, but they became manageable, and she finally had a sense of direction.
Here’s what Kathy had to say “I now have a new lease of life, I’m active again, eating well and finally feel more in control of my Fibromyalgia”
What You Can Do
Fibromyalgia isn’t simple, but if you’re struggling with energy, pain, digestion, and brain fog, nutrition might be a missing link. Here are some ways you can begin to support yourself:
1. Eat for Diversity
Your gut thrives on variety. Try aiming for 20–30 different plant foods each week. This includes vegetables, fruit, herbs, spices, nuts, seeds, and pulses.
2. Feed the Right Bugs
Prebiotic foods (onions, garlic, leeks, asparagus) and fermented foods (kefir, kimchi, sauerkraut) can help restore balance in your microbiome.
3. Choose Anti-Inflammatory Foods
Include:
- Omega-3 fats from oily fish, flaxseed and walnuts
- Colourful veg and berries rich in antioxidants
- Extra virgin olive oil and a little dark chocolate (85%+)
Reduce or avoid:
- Ultra-processed foods
- Excess added sugar
- Refined vegetable oils (like sunflower or soybean oil)
4. Balance Your Blood Sugar
Pair carbs with protein or fat, eat regularly, and don’t skip meals—especially breakfast. This helps steady energy, reduce inflammation, and prevent symptom crashes.
5. Prioritise Calm
Chronic stress can drive inflammation and intensify symptoms. Daily walks, breathing techniques, or simply sitting quietly with a cup of tea can be surprisingly powerful.
Final Thoughts
Fibromyalgia is real. It’s exhausting. And it’s not “all in your head.” But that doesn’t mean there’s nothing you can do.
If you’re stuck in a cycle of flares, fatigue and brain fog, I’d love to help.
Book a free chat using the button below and let’s explore how nutritional therapy could support your fibromyalgia journey—step by step, with confidence and clarity.
References
Carrasco-Querol, N., Cabricano-Canga, L., Bueno Hernández, N., Gonçalves, A.Q., Caballol Angelats, R., Pozo Ariza, M., Martín-Borràs, C., Montesó-Curto, P., Castro Blanco, E., Dalmau Llorca, M.R. and Aguilar Martín, C., 2024. Nutrition and chronobiology as key components of multidisciplinary therapeutic interventions for fibromyalgia and associated chronic fatigue syndrome: a narrative and critical review. Nutrients, 16(2), p.182. https://doi.org/10.3390/nu16020182
Minerbi, A. and Fitzcharles, M.A., 2020. Gut microbiome: pertinence in fibromyalgia. Clinical and Experimental Rheumatology, 38(Suppl. 123), pp.99–104. PMID: 32116215.
Minerbi, A., Gonzalez, E., Brereton, N.J.B., Anjarkouchian, A., Dewar, K., Fitzcharles, M.A., Chevalier, S. and Shir, Y., 2019. Altered microbiome composition in individuals with fibromyalgia. Pain, 160(11), pp.2589–2602. https://doi.org/10.1097/j.pain.0000000000001640