5 Green Smoothies For Fibromyalgia

Green Smoothies To Help With Fibromyalgia

Fibromyalgia is a syndrome that causes muscle and connective tissue pain as well as fatigue, “brain fog”, hypersensitivity to pressure, and a host of other symptoms. There is no known cure or cause for the condition.

Fibromyalgia And Plant-Based Diets

Several clinical studies have suggested a link between vegan and vegetarian diets and an enhanced effectiveness in the management of pain and other symptoms associated with fibromyalgia. 1

A team of researchers at the University of Kuopio in Finland studied the effect of a “strict, low-salt, uncooked vegan diet rich in lactobacteria” on 18 fibromyalgia patients over a three month period. An additional 15 fibromyalgia patients were used as a control group.

“The results revealed significant improvements in visual analogue scale of pain, joint stiffness, quality of sleep, health assessment questionnaire, general health questionnaire, and a rheumatologist’s own questionnaire.” 2




An observational study conducted with 30 fibromyalgia patients showed a significant improvement in symptoms after following a “mostly raw, pure vegetarian diet. The diet consisted of raw fruits, salads, carrot juice, tubers, grain products, nuts, seeds, and a dehydrated barley grass juice product.” 3

Researchers have not yet identified a specific food or nutrient in the diet that provides benefits to those suffering from fibromyalgia. Some hypotheses suggest that plant-based diets may provide benefit due to increased antioxidant and fiber intake coupled with a lower fat intake. 4

Weight loss is also implicated as one of the factors that improve fibromyalgia symptoms, and plant-based diets promote significant weight loss.

Foods To Avoid

According to a recent WebMD article about the link between diet and fibromyalgia, there are a few foods that should be avoided by those suffering with the illness.

Foods to avoid include caffeine (including coffee, tea, cacao and chocolate), simple carbohydrates, yeast, gluten, dairy and vegetables in the nightshade family such as tomatoes, chilies, bell peppers and eggplants. 5

Green Smoothie Foods For Fribromyalgia

There are no specifically identified fruits or vegetables that have been shown to benefit fibromyalgia patients in clinical trials. An increase of fruits and vegetables in the diet, as well as a reduction in excess weight, which green smoothies can help you achieve, may provide improvement and reduction in symptoms.

A higher level of nutrient intake associated with plant-based diets may help address deficiencies in vitamin C, beta-carotene, magnesium, potassium, zinc and selenium. Deficiencies in these nutrients may exacerbate fibromyalgia symptoms.

Green smoothies and fruits are a rich source of vitamin C – particularly oranges, kiwifruit, strawberries, and guava.

Carrots, mangoes and other orange-colored fruits and vegetables are rich sources of beta-carotene.

Leafy greens provide magnesium, while many fruits, particularly bananas, offer up a rich source of potassium.

Green Smoothie Recipes For Fibromyalgia

To make the recipes on this page, add the ingredients to the blender in the order listed. Then blend on high for 30-60 seconds until smooth.

1) Coconut-Blueberry Smoothie

  • 8 ounces coconut water or coconut milk
  • 1 banana, peeled
  • 1 cups blueberries
  • 1 teaspoon pure vanilla extract
  • 2 cups (60 grams) fresh baby spinach

Calories: 248 | Protein: 4g | Carbs: 61g | Fat: 1g | Calcium: 9% | Iron: 2.3mg


2) Strawberry-Avocado Smoothie

  • 8 ounces of filtered water
  • 1 frozen banana, peeled and sliced
  • 1 pear, cored
  • 5 large strawberries
  • 1/4 avocado, peeled and pitted
  • 2 cups (60 grams) fresh baby spinach

3) Cucumber Mint Smoothie

  • 8 ounces (236 ml) unsweetened almond milk
  • 2 medium pears, corded
  • 1 large cucumber with peel
  • 5 to 10 fresh mint leaves

Calories: 287 | Protein: 5g | Carbs: 66g | Fat: 5g | Calcium: 7% | Iron: 1.4mg


4) Kiwi-Cucumber Smoothie

  • 8 ounces (236 ml) unsweetened almond milk
  • 1/2 cucumber, chopped
  • 2 kiwifruits, peeled
  • 1 apple, cored
  • 2 tablespoons chia seeds, soaked
  • 3 medium collard leaves, stems removed (or use 2 cups (60 grams) fresh baby spinach)

Calories: 345 | Protein: 10g | Carbs: 59g | Fiber: 19g | Calcium: 36% | Iron: 4.4mg


5) Pineapple Lime Smoothie

  • 8 ounces coconut water
  • 1 banana, peeled
  • 1 cup pineapple, cubed
  • 5-6 mint leaves
  • 1/4 small lime, peeled
  • small piece of ginger
  • 1 tablespoon chia seeds, soaked
  • 2 cups kale

Calories: 350 | Protein: 9g | Carbs: 77g | Fat: 4g | Calcium: 26% | Iron: 4.7mg


Sources:

1 – Hanninen, O., & Rauma, A. (2008). Fibromyalgia and Diet. Nutrition and Rheumatic Disease, 11, 183-193. DOI: 10.1007/978-1-59745-403-2_11.

2 – Kaartinen, K., Lammi, K., Hypen, M., Nenonen, M., Hanninen, O., & Rauma, A. (2000). Vegan diet alleviates fibromyalgia symptoms. Scandinavian Journal of Rheumatology, 29(5), 308-313. PMID:11093597.

3 – Donaldson, M., Speight, N., & Loomis, S. (2001). Fibromyalgia syndrome improved using a mostly raw vegetarian diet: an observational study. BMC Complementary and Alternative Medicine, 1(7), Epub 2001. PMID:11602026.

4 – Arranz, L., Canela, M., & Rafecas, M. (2010). Fibromyalgia and nutrition, what do we know? Rheumatology International, 30(11), 1417-1427. DOI: 10.1007/s00296-010-1443-0.

5 – Bouchez, C. (2011) Fibromyalgia: The Diet Connection (WebMD article).


Tracy Russell: Creator of BLEND! A 10-Day Green Smoothie Cleanse

Hi! I'm Tracy - green smoothie addict since 2008 and creator of BLEND: A 10-Day Green Smoothie Cleanse.

BLEND! is on sale right now for just $5. Don't miss this opportunity to jumpstart better health, boost your energy, and get out of your diet rut!


Free Moon Phase & Element Printables!

Moon Phase and Elements Printables

Join our weekly Nature Magick e-mail with insights on the moon phase and self-care/magick tips. You can also download two printable sheets to enhance your daily practice.

Privacy Policy




Medical Disclaimer: The information on this website is not intended to be used as medical advice or to replace a one-on-one relationship with a qualified healthcare professional. The statements made on this website have not been evaluated by the Food and Drug Administration. Always work directly with a qualified medical professional before attempting to treat any illness or medical condition with diet and lifestyle, or when changing or discontinuing any prescription medications. Always check with your doctor before starting any new diet or fitness program.