1. Avoid Foods That Contain Added Glutamate

Glutamate is a neurotransmitter that appears naturally in the body and in some foods, but it is also added to foods as a flavor enhancer.

The most common form of dietary glutamate is monosodium glutamate (MSG), which must be mentioned on the label when it’s included in foods.

Ingredients that include the terms “hydrolyzed,” “autolyzed,” “protein concentrate,” or “protein isolate” are also likely to contain naturally occurring monosodium glutamate. (2)

In a 2012 study, a small group of people with fibromyalgia and irritable bowel syndrome (IBS) — which is common in people with fibromyalgia — followed a diet free of added MSG and aspartame for four weeks. Most stated that more than 30 percent of their fibromyalgia symptoms had resolved during that time. Those whose symptoms improved then consumed either MSG or a placebo for three straight days per week for two weeks. The group assigned to the MSG test reported a significant return of symptoms.

Foods that typically contain MSG include canned soups and vegetables, some types of chips or similar crunchy snacks, and processed meats. To avoid MSG and other sources of added glutamate, read food labels carefully, and don’t buy those that list MSG or chemicals high in glutamate.

2. Avoid Cured Meats

When you buy meat, avoid processed goods with added salt or preservatives or meats that have been smoked or cured. This list includes canned meat, sausage, bacon, hot dogs, ham, cold meat, corned beef, and beef jerky.

Also beware of meat goods with the words “natural flavor added” on the label. An example of such a product is turkey breast mixed with broth (to give it more flavor). It is possible for natural flavors to contain a lot of monosodium glutamate because they come from natural sources like plants, meats, and fish.

3. Read the Labels on Packaged Foods

Holton says to put a food item back on the shelf if the list of ingredients on the label is long and hard to understand. It's unlikely that "glutamate" will be written on that label, but there may be other ingredients there that hide glutamate. Stickers should be short and easy to read. They should list things you can put on a dish when you cook them.

"Don't be fooled" by the words "spices" or "flavorings," she says, because the U.S. Food and Drug Administration doesn't require companies to explain what they mean on food labels.

4. Avoid Artificial Sweeteners and Limit Sugars

Aspartame, acesulfame-K, saccharin, and sucralose are some of the artificial sweets that Holton says you should stay away from. Don't put too much honey or normal sugar on food to make it sweet.

If you don't use fake sweeteners, she says, "it's much easier to wean yourself off sugar."

"Less sugar will make it easier for you to taste sweet foods. Though Stevia is sweeter than sugar by a huge amount, it makes you want more sweetness in your food.

Stay away from high-fructose corn syrup if you want to be healthy in general. When you have fibromyalgia and are tired, don't choose sugar or corn syrup to give you energy. People who eat a lot of sugar are more likely to gain weight, get diabetes, and get other inflammatory diseases like heart disease and cancer.

"Studies show that excitotoxicity needs a lot of energy from the body," says Holton. "Getting a lot of sugar may 'fuel' this process."

Lesson Summary

When dealing with fibromyalgia, there are dietary considerations to keep in mind:

• Avoid foods containing added glutamate, such as monosodium glutamate (MSG), which is a common flavor enhancer found in canned soups, vegetables, chips, and processed meats.
• Steer clear of cured meats like canned meat, sausage, bacon, hot dogs, and ham, as well as meats labeled with "natural flavor added," as they may contain high levels of glutamate.
• Read labels on packaged foods carefully, opting for items with simple, easily understandable ingredient lists to avoid hidden sources of glutamate.
• Avoid artificial sweeteners like aspartame, acesulfame-K, saccharin, and sucralose, and limit sugar intake to help reduce cravings and improve taste sensitivity. Steer clear of high-fructose corn syrup to maintain overall health and energy levels.