What do I eat to help my CFS / ME?
What do I eat to help my CFS / ME?
As someone who has been a vegetarian since the age of 18, I haven't eaten meat in a really long time. However, I have made significant changes to my diet since becoming ill with CFS. I eat a lot of fresh fruits vegetables and herbs in my diet now and have made some significant swaps in my diet, including:
· I have switched from regular wheat pasta to buckwheat, green pea or lentil pasta as this has more protein and I now avoid wheat to stop my blood sugar spiking as much. It seems to work well.
· I have switched from white rice to brown rice.
· I eat a lot more quinoa, beans and pulses now than I did before.
· I try to avoid processed foods and instead have ‘takeaway’ options that are just bulk-cooked foods I keep in my freezer for a day when I'm feeling unable to cook.
· I grow much of my own organic fruit and vegetables, herbs and micro greens and keep hens for eggs.
· I limit takeaways ready meals, foods, and sweets treats. Instead, I try to eat fresh fruit, dried fruit and nuts, homemade popcorn, 85% dark chocolate, homemade dairy-free and wheat-free cake or dairy-free and wheat-free desserts that are low in sugar as a special treat.
· I drink a lot more water than before - I drink one decaffeinated coffee every morning. Following this, I only drink filtered tap water or homemade sparkling water and a special herbal tea blend that was made specifically for me by my nutritionist to have before my main meals. Drinking more can give you more energy and help with brain function.
· I no longer drink caffeine or alcohol, except for very special occasions. For example, every two to three months I may have a Coke or a cocktail as a celebratory drink! I see it as a treat now and not something that is part of my everyday routine.
· I see a nutritionist to support me with these changes and I would urge you not to make changes to your diet without the support of a professional nutritionist or healthcare provider.
What does my CFS-friendly diet look like in reality?
Breakfast: a small bowl of granola oats milk or hazelnut milk with a banana or blueberries, nuts and seeds. Sometimes, I have porridge or eggs for breakfast instead. I also have a cup of decaffeinated coffee with frothy Barista oat milk.
Herbal tea: About 10 minutes before my main meal and supper, I have a cup of the prescribed herbal tea, which helps aid digestion and the herbs it contains help my body with my specific health issues, such as regulating blood pressure and digestion.
Main meal: I eat my main meal in the middle of the day usually which will be a Buddha bowl; pasta (buckwheat, green pea or red lentil pasta) with roasted vegetables; homemade chips with a homemade chickpea and bean burger; a stir fry with brown rice, egg-fried rice and vegetables; egg, chips and peas. Often these will be topped with homegrown, sprouted microgreens. In the winter, I will have stews and slow-cooked foods, but in summer I tend to eat more salads and fresh, raw vegetables.
Pudding: These days I don't really eat puddings. So, my dessert would be a slice of pineapple, some dried mango, or some dark chocolate but, occasionally, I bake low-sugar, wheat-free and dairy-free cake and will indulge in a slice of cake!
Afternoon snack: I will often have a glass of sparkling water with a snack. This might be a piece of fruit, nut butter on a sliced apple or oat cakes, nuts and seeds and a piece of chocolate.
Supper: soup, stew, salad or sometimes chips and a burger if I am feeling naughty! I might reach for one of the frozen bulk-cooked meals.
What are the effects on my CFS / ME I have noticed from making these changes?
I have noticed a lot of changes to my brain function, my fatigue and also my mood. Previously, I felt quite low and helpless with regard to my health and my CFS. But since I've been taking control of my health through diet and exercise, I have been positive about the way that I interact with my daily tasks with less brain fog and fatigue. I find I have fewer processing issues these days and better concentration. I think that a massive part of that is being able to control what goes into my gut — I eat a lot of foods that are natural prebiotics and probiotics — but also having the correct support, being organised and having a good living environment helps massively.
How can I get the support I need going forward with my CFS / ME recovery journey?
You can find yourself a holistic nutritionist who understands CFS / ME. More importantly, it is helpful to have a chronic illness coach who understands your journey and supports you. So check out my coaching philosophy, and what you can achieve from coaching and book a discovery session.
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Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition before making changes. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
