Can Diet Help Chronic Fatigue Syndrome?

Chronic fatigue syndrome (CFS)/myalgic encephalomyelitis (ME) is a condition where suffers experience long-term disabling fatigue, and possibly additional symptoms such as aches, pains, sleeplessness, poor concentration, and headaches.

Unfortunately controversy remains about the nature of this condition, confounded by the fact that there are no tests to diagnose it’s existence – diagnosis is made purely by excluding other causes of the symptoms shown.

The umbrella term CFS/ME is used to describe the condition at present:

• CFS – this is chronic, persistent or long-term fatigue.
• ME – myalgic is muscular aches or pains, encephalomyelitis means inflammation of the brain and spinal cord.

What are the symptoms of CFS/ME?

• Persistent fatigue, which is different to everyday tiredness, it is not eased much by rest, and is often made worse by activity.
• Difficulties concentrating, poor attention span, poor memory for recent events, and feeling disorientated.
• Sleeping difficulties.
• Muscular pains, joint pains, and headaches.
• Recurring sore throat, often with tenderness of the lymph glands.
• Increased sensitivities to foods, drugs, household chemicals, alcohol etc.
• Weight loss or weight gain
• Gut symptoms similar to those in IBS.

On a positive note, most people with this condition can expect some degree of improvement with time and good management of symptoms.

How to manage CFS/ME

Scientific evidence has failed to show that one specific diet can help in the treatment of CFS/ME, however as is the case for the general population, following a healthy balanced diet is very important.

You will find many claims on the internet that the anti-Candida diet is beneficial in the treatment of CFS/ME, however this claim in unproven at present.

In fact, recent research published in the Journal of Human Nutrition and Dietetics concluded that the anti-Candida diet is of no more value in the treatment of CFS/ME than simply following a healthy diet.

So, what is a healthy diet for CFS/ME?

1. Eat regular healthy meals
Try to eat small regular meals, so that your energy levels remain a little more even. It’s also a good idea to prepare in advance for those times where you’re not at your best – cook in batches, and freeze meals for later, or if you struggle finding the energy to cook ask someone to help you.

Try to include meals and snacks containing food from the following groups:

1. Fruit and vegetable group: Eat fruit and vegetables with each of your meals, and aim for at least 5 servings per day.

2. Grains and potato group: Try to eat a source of carbohydrate (bread, rice, pasta, other grains, potatoes) at each of your meals, choosing wholegrains where possible.

3. Meat and beans group: This group is made up of meat, poultry, fish, eggs, pulses, nuts. You should try to include these in 2 of your meals each day.

4. Milk and dairy group: Include these foods 2-3 times per day – go for reduced fat produce where possible.

Be aware that there are many diets (such as the anti-Candida diet) which claims CFS/ME symptoms can be improved by avoiding dairy foods. Some people report this to be helpful, however there is very little scientific evidence to support such claims.

The difficulty I have with diets like this is that they can prove to be very restrictive, creating much more hard work and effort for you.

Whatever you decide, try to make sure your diet remains nutritionally adequate, and that it is providing your body with the important nutrients it needs to function.

5. Fat and sugar group: Try to limit your intake of these foods as much as possible. Small amounts are acceptable as an occasional treat.

Drinks
Make sure you are having at least 8 glasses of fluid per day. Water is preferable, but low calorie squash, pure fruit juice, milk, tea, coffee and clear soups will also provide your body with fluid.

If you suffer from sleep disturbances ask yourself if you are drinking too many caffeine-containing beverages. If you are, try to reduce your intake gradually.

For more tips on getting a good nights sleep check out 12 Easy Habits to Improve Your Sleep Quality.

Are you loosing or gain weight with CFS/ME?

Decreased activity
It’s common to experience weight changes with CFS/ME. If your activity level is restricted but your appetite has remained similar, try to choose healthy foods focusing on getting 5 or more portions of fruit and vegetables each day, and limiting your intake of high fat and sugar foods such as biscuits, chocolate, cake, crisps and sugary drinks.

Decreased appetite
If you have noticed your appetite is poor and you often suffer from nausea, or are finding it difficult to prepare meals and snacks, weight loss may result.

The best way to minimize weight loss is to eat small, nourishing meals and do so regularly. Good examples are soups, sandwiches, nuts and dried fruits, etc.

2. Manage IBS symptoms
Specific research on IBS treatment in CFS/ME is currently lacking, and therefore the best advice is to simply manage your symptoms as best you can.

For more information on managing IBS check out Dietary Treatment for IBS.

3. Have food allergy and intolerances properly diagnosed
It is thought that CFS/ME may affect, or be affected by, the immune system, but exactly how is unknown.

If you think you may have a food intolerance it’s a good idea to have your diet assessed by a registered dietitian, rather than simply cutting out certain foods.

Please be aware that there are many tests available on the market these days claiming to diagnose food intolerance and allergy (Kinesiology, Electrodermal, hair analysis), however to date there has been no convincing scientific evidence to support such tests, and they simply don’t diagnose true food allergy.

The only reliable way to identify problems you may have with certain foods is to follow an elimination or exclusion diet. If you would like to do this you should ask your doctor to refer you to a registered dietitian.

4. Take care with nutritional supplements
Often mega dose supplements are advocated to help CFS/ME, however once again there is no evidence to support such claims.

In fact, it is important to avoid large doses of certain nutrients. For example, too much vitamin B6 (more than 200mg/day) can lead to peripheral neuropathy, and large does of vitamin A (over 1.5mg/day) can cause your bones to be more likely to fracture, and can be harmful to the unborn baby in pregnancy.

If you are concerned about the nutritional adequacy of your diet, go for a multivitamin and mineral supplement containing no more than 100% of your RDA – it is unnecessary, expensive, and sometimes dangerous to take more than this.

Also, if you are housebound, or don’t outside often, you should take a Vitamin D supplement at 100% of RDA.

Do you have CFS/ME? What diet and lifestyle changes have particularly helped you?

Photo source Cillenj