# Fibro Food Formula Written by Dr. Ginevra Liptan, The Fibro Food Formula is a book that utilizes a red/yellow/green rating system to help patients with fibromyalgia identify foods that trigger their symptoms. I have found that it matches up closely with the Low Histamine Diet and may be a more straightforward way to think about and avoid the same types of trigger foods. For this reason, I believe it will be helpful for my ME/CFS patients who do not have fibromyalgia as well. It is more structured and less restricting so may be a better starting point for many patients. Dr. Liptan also provides many tips for meal prep for people with low energy and pain. # Step 1 of the Fibro Food Formula Start by cutting out all "red" foods and eating more foods in the "green" category. Work on protein intake and eating regularly. Stick with this until you get the hang of it and you are ready for the next step, about 30 days.  # Step 2 of the Fibro Food Formula You can then move on to cutting out "yellow" foods. You can do this all at once and then add them back one at a time or you can trial each one separately. The second option takes longer but is less difficult to do, especially if your diet is already restricted. She recommends cutting out the type of food that you eat the most first (because that is the food you have likely developed an immune response to). # Step 3 of the Fibro Food Formula Add back in "yellow" foods. You need to allow at least 30 days, preferably 45 days, to pass before trying to add the food back into your diet. Some people may be able to tolerate some items in a category but not others so it’s best to experiment with each item individually.  To add back in a yellow food, eat one yellow food item and observe your symptoms for 72 hours. Look for brain fog, fatigue, joint pain, flu-like muscle aches, rash, sinus congestion, headaches or worsened IBS symptoms. If you get a reaction, this now becomes a “red” food for you to avoid. If you are not sure if you had a reaction, you can repeat the trial with a larger serving. If you don’t react to the food, you can add it back in to your diet in moderation.  # Green Foods Green foods feed your mitochondria and your microbiome. They will help reduce ME/CFS and fibromyalgia symptoms. ## Eat as much as You like - All vegetables except nightshades (peppers, potatoes, tomatoes, eggplants) - Leafy greens (e.g., kale, bok choy, arugula, spinach) - Cruciferous (e.g., broccoli, cabbage, cauliflower) - Crunchy vegetables (e.g., cucumber, carrots) - Starchy vegetables (e.g., sweet potatoes, squash) - Fruits, especially those with lower sugar content (berries, apples, pears, citrus) - Meat and poultry - Seafood and fish - Eggs - Herbs and spices - Nuts and seeds - Healthy fats (avocados or avocado oil, coconut oil, olive oil, ghee from grass fed cows) - Fermented vegetables - Sea vegetables (seaweeds like wakame and nori) - Herbal teas ## Eat in Moderation - Gluten free grains except for corn - Rice - Quinoa - Amaranth - Millet - Teff - Dark chocolate - High sugar fruits like cherries, mango, bananas, and grapes - Sweet treats like candied ginger or coconut macaroons - Black and green tea, coffee # Yellow Foods Some people with ME/CFS or fibromyalgia will be sensitive to these foods. Try cutting out each food category at a time and then adding things back in slowly. Some people may be able to tolerate some items in a category but not others so it’s best to experiment with each item individually.  ## Gluten - Wheat - Barley - Rye - Oats (unless specified gluten free) ## Dairy (does not include ghee) - Cheese - Butter - Milk - Ice cream - Yogurt - Sour cream - Cottage cheese ## High Lectin Foods (does not include sweet potatoes, yams, squash) Lectins are a form of protein found in nearly all plants. They bind to polysaccharides on cell walls where they can be identified and attacked by the immune system, leading to inflammation and autoimmune disease. Lectins can worsen leaky gut and trigger immune reactions in many people.  - Legumes - Beans - Peas (Some tolerate pea protein powder but some don’t. Consider rice based protein powder as an alternative) - Peanuts - Soy - Corn (chemically similar to gluten, very high in lectin) - Corn on the cob - Corn flour - Corn syrup - Corn starch - Nightshades - Bell peppers - Potatoes - Tomatoes (some tolerate cooked better than raw) - Eggplant ## Foods High in Simple Carbohydrates (does not include stevia) - Candy - Pastries and baked goods - Jam - Fruit juice - Honey, sugar, corn syrup, maple syrup, agave - Soda ## Foods High in Histamines (This is my own addition) - Alcohol (though I recommend making this a "red" level food and eliminating while ill) - Fermented foods (sauerkraut, kombucha, kimchi, etc.) - Leftovers (stored foods, especially meat, can accumulate histamines) - Dried or preserved foods (bacon, lunch meat, jerky, etc.) - Citrus fruits (oranges, lemons, limes) # Red Foods These foods irritate the brain and spinal cord. They should be avoided in people with ME/CFS and fibromyalgia. ## Artificial Sweeteners - Aspartame - Saccharin (Sween’N Low) - Sucralose (Splenda) ## Glutamate Sources - Monosodium glutamate (MSG) - Monopotassium glutamate - Glutamate - Hydrolyzed protein - Textured protein - Sodium caseinate - Calcium caseinate - Autolyzed yeast - Yeast extract