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In fact, some of them can actually set us up to crash later. For people with chronic fatigue syndrome (CFS) — a long-lasting, flu-like disorder that’s marked by severe fatigue, muscle pains, headaches, and even mental confusion — it’s especially important to avoid foods that can trigger similar symptoms.
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A healthy diet and regular exercise routine is important for everyone. But, “when it comes to chronic fatigue syndrome, it’s important to look at what you shouldn’t eat,” says Bethany Thayer, RDN, director of the Center for Health Promotion and Disease Prevention in the Henry Ford Health System in Michigan.
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“Some foods can worsen your symptoms, so you should avoid them whenever possible.” Here are five foods to eliminate from your diet, and what to eat instead.
Caffeine
CorbisYou might perk up when you first sip a cup of java, but you can also come crashing down once its effects wear off, says Thayer. Plus, the stimulant can disrupt your sleep, which might worsen CFS symptoms — though it’s important to note that this hasn’t been studied in standardized trials.
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“It’s hard for people with CFS to have good sleep anyway,” Thayer says. “But when you consume caffeine, it definitely makes things worse.” If you love the flavor of coffee, stick to decaf or limit your daily intake to a cup of half-caf in the morning.
Added Sugar
Getty ImagesAdded sugar is already a dietary no-no.
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But that’s especially true for people with CFS. “It’s natural to want sugary foods when you are tired and looking for a pick-me-up,” says Thayer.
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“Sugar gives you a spike in energy when you consume it, but then you crash afterwards.”
All forms of added sugar act the same in your body, whether that’s high fructose corn syrup or white, brown, or raw sugar, says Lori Chong, RD, of Ohio State University. “Not only does sugar promote inflammation, but it also uses up a lot of nutrients since the body has to process it.” Replace foods that are high in added sugars with sugar-free ones (though you can add a tiny amount of honey or maple syrup for flavor), Chong says. Just think in terms of teaspoons, not tablespoons.
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Better yet, if you’re craving something sweet, choose fruit. “It has sugar so it will help satisfy a sweet tooth and give you some energy,” says Thayer, “but it also comes with vitamins, minerals, and fiber, too.”
Fried Foods
Davide Illini/500pxWhen foods are fried in oil, they are typically heated to such a high temperature that harmful free radicals are produced in them, explains Chong.
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When these free radicals are ingested, she says, they can cause a lot of inflammation in the body, and trigger CFS symptoms. Instead of eating fried foods when you’re dining out, order baked or broiled dishes instead.
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And when you’re cooking at home, roast, bake, or steam your foods. Sweets that are fried, such as commercially-produced doughnuts, should be off-limits, too, Chong says.
White Rice and Pasta
Maya Kovacheva/AlamySimilar to the effects of too much added sugar, refined foods like white rice and pasta can spike your blood sugar levels quickly, then cause you to crash a short time later, says Kim Larson, RDN, a spokesperson for the Academy of Nutrition & Dietetics.
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“We don’t want this because it saps you of energy, and fatigue is the result,” she says. Stabilize your blood sugar levels by eating high-fiber foods like fruits, vegetables, and whole grains (brown rice, whole wheat pasta, quinoa, and farro are all good options). Because the body digests them at a slower rate than the refined fare, you’ll have more energy for a longer period of time, Larson says.
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Hydrogenated Oils
Getty ImagesIt can be hard to avoid these oils, which can be found in margarine, candy bars, cake mixes, processed foods, and even seemingly innocent coffee creamers. Like sugar, hydrogenated oils promote inflammation in the body that can worsen your CFS symptoms, Chong says.
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Pay extra attention to the nutrition labels on your favorite foods. “Use milk instead of a coffee creamer,” Chong says, “and make a cake from scratch rather than using a mix.” Another smart strategy: Trade in your favorite candy bars for dark chocolate — its healthy polyphenols may actually alleviate CFS symptoms, according to a Nutrition Journal study.
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Or try a cup of cocoa made with dark chocolate and fat-free milk.
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