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How to Fight Fibro Fog with Food

Updated: Dec 4, 2022

Do you feel like you're constantly in a fog, unable to focus on anything? If you have fibromyalgia, you know all too well the struggle of living with fibro fog.

But luckily, there are a few things you can do to help fight against it. One of those things is to eat right for you, living with fibromyalgia.

Check out this post for tips on making your food work for you.

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Fibro fog, a type of brain fog, is a frustrating fibromyalgia symptom that affects memory and focus.

You may feel like you are thinking slower than it once was, or you often forget things. Perhaps you struggle to focus at work or home, even with simple tasks like cooking or reading a book.

Some people feel fibro fog limits their ability to hold a conversation because the words they want to say come slower or aren't retrievable.

Fibro fog can be not only frustrating and embarrassing but also terrifying. So, what can you do about this?

Start with reviewing your diet. We all know that processed foods are not optimal for good health. On the contrary, they increase the risk of heart disease, obesity, diabetes, and other chronic diseases.

But we must remember that eating foods high in sugar, salt, and saturated fats can also harm our energy and concentration levels, adding an extra layer of difficulty to our fatigue and fibro fog struggles.

fibromyalgia fog treatment options

Fibro fog may be a result or exacerbated by a low-fat diet. Low-fat diets lack good fats and essential fatty acids the brain requires to work correctly, which can cause brain fog and fatigue. Then on the other end of the scale, diets high in fat can also reduce memory and concentration levels.

It can also be due to eating foods high in sugar in its sucrose form and simple carbs, like white rice and flour, resulting in sugar crashes that significantly reduce concentration levels.

In addition, if your diet lacks essential minerals and vitamins, especially vitamin B group and vitamin D, your ability to focus will worsen with time.


When our blood sugar levels drop, so do our energy levels. And when we don't have enough energy, we can get irritable, feel sluggish, and can't focus on what we're doing.

Food to fix fibro fog

Drinking a little caffeine before starting a complex task may help. Caffeine can help stimulate your brain and lift some of the fog.

However, use caution because caffeine overconsumption can lead to feeling shaky, digestive discomfort, anxiety, irritability, and insomnia.

Large amounts of caffeine coursing through your body can also decrease the production of neurotransmitters responsible for concentration and attention.

► Fall in love with Matcha


Water is crucial water to your concentration levels. Even a 1% drop in normal hydration levels can affect how well you concentrate. Mild dehydration can also bring on headaches, low moods, and fatigue.

How to use nutrition and diet to heal Fibromyalgia "Fibro Fog"

While there are factors that diminish focus, there are many factors that improve focus levels, such as:


A nutritional diet for fibro fog should include minerals and vitamins as:

Magnesium has excellent anti-inflammatory properties and a soothing effect on the brain.

Zinc is essential for the healthy production and performance of neurons in the brain. Neurons transport and uptake neurotransmitters - the chemicals that relay information between brain cells.

B vitamins are crucial for good brain health. Vitamin B1 (Thiamine) can significantly help boost short-term memory and mental strength. Vitamin B6 is essential for maintaining focus. Vitamin B9 (Folate) supports memory and healthy brain function. Brain fog, confusion, and memory loss can occur if your body lacks Vitamin B12.

Vitamin D can be a helping factor because it aids in serotonin production, the feel-good hormone that helps focus and stay calm.

Vitamin E contributes to the brain's energy and strength.

Protein is also perfect for concentration because it is considered the building block of the brain. Research shows that a high-protein diet, including lean meat, beans, omega-3 fatty acids, beans, and nuts, can improve focus and concentration.

Dietary supplements aren't substitutes for real food. However, they can come in handy, especially when your body lacks certain minerals and vitamins and if you can't get them through your daily diet.

Drink plenty of water Neurotransmitters and hormones the brain produces rely on water. So when you drink plenty of water, you'll stay focused and alert for longer.

► Guide to Keeping a Fibromyalgia Diet Journal

Knowing what to eat throughout the day can significantly affect your ability to focus and concentrate. It can also seriously impact your short-term and long-term mental health, increasing productivity and efficiency.

Seek medical advice if you are experiencing any memory or functioning deficits. Check with your doctor if what you are experiencing can be attributed to fibro fog or not.

Helpful products:


Nutritional Therapist & Wellness Coach

BHSc, PGCert Health Science, 

Dip Nutritional Therapy,

Cert Wellness Coaching

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