The Anti-Inflammatory Diet: A Practical Guide for Managing CFS, Long COVID, and Fibromyalgia

Fatigue that won’t quit. Pain that seems to come from nowhere. Brain fog that makes it hard to think straight. If you’re dealing with Chronic Fatigue Syndrome (CFS), Long COVID, or fibromyalgia, you know these symptoms all too well. There’s no magic bullet for these conditions, but more and more people are turning to nutrition as a tool—not a cure, but a way to manage symptoms and improve quality of life.

One approach that keeps coming up in the research and patient communities is the anti-inflammatory diet. But what exactly does that mean, and how can it help?

Let’s break it down.

What Is an Anti-Inflammatory Diet?

Inflammation isn’t always bad. It’s the body’s natural response to injury or infection. But when inflammation becomes chronic, it can fuel a range of health problems—from heart disease to autoimmune conditions to the everyday symptoms that come with CFS, Long COVID, and fibromyalgia.

An anti-inflammatory diet focuses on reducing that chronic inflammation by emphasizing foods that are known to be anti-inflammatory, while cutting back on those that trigger or worsen inflammation.

Here’s the general idea:

Emphasise:

• Whole fruits and vegetables (especially leafy greens, berries, cruciferous veg)

• Healthy fats (extra virgin olive oil, avocado, nuts, seeds)

• Omega-3-rich foods (fatty fish like salmon, flaxseeds, walnuts)

• Whole grains (brown rice, oats, quinoa)

• Legumes (lentils, beans)

• Herbs and spices (turmeric, ginger, garlic)

  
  

Avoid or minimise:

• Processed foods

• Refined carbohydrates and sugar

• Trans fats and excess saturated fats

• Ultra-processed meats

• Excess alcohol

• Additives and artificial sweeteners

  
  

Why This Diet Matters for CFS, Long COVID, and Fibromyalgia

Chronic inflammation is a common thread in all three of these conditions. Let’s look at how it shows up.

1. Chronic Fatigue Syndrome (CFS/ME)

CFS is complex, and we still don’t fully understand what causes it. But studies have shown elevated levels of pro-inflammatory cytokines in some patients (1). There’s also growing evidence of immune system activation and gut dysbiosis—suggesting that diet could influence immune and neurological symptoms (2).

2. Long COVID

Long COVID is still being mapped out, but many patients show signs of immune dysregulation, endothelial damage, and chronic low-grade inflammation (3). The symptoms—fatigue, joint pain, brain fog—closely mirror those of CFS, and inflammation appears to be a shared driver.

3. Fibromyalgia

While fibromyalgia isn’t classically inflammatory, many patients have elevated oxidative stress markers and mitochondrial dysfunction (4). Some studies suggest inflammatory pathways may still play a role, particularly in neuroinflammation and central sensitization (5)

What the Research Says

While there isn’t a ton of direct research on anti-inflammatory diets and these exact conditions, several studies suggest benefits:

• A 2024 study in Pain and Therapy concluded that plant-based, Mediterranean, and whole-food diets lower inflammation and improve symptoms in chronic conditions, including those involving fatigue and pain (6).

• Omega-3 fatty acids reduce production of pro-inflammatory cytokines like IL-6 and TNF-α (7).

• A small study showed that a low-FODMAP diet reduced symptoms in IBS and fibromyalgia patients (8).

• Antioxidants from fruits and vegetables reduce oxidative stress and support mitochondrial health, which may help with fatigue and cognitive symptoms (9)

  
  

  

  
  

Top 7 Tips for Starting an Anti-Inflammatory Diet

1. Start with One Meal at a Time

You don’t need to overhaul your diet overnight. Start with breakfast—maybe swap your usual toast and jam for oatmeal topped with berries and walnuts. Build momentum from there.

2. Cut Sugar, Don’t Just Add Kale

Adding healthy foods is great, but cutting out inflammatory ones is just as important. Refined sugar, in particular, spikes inflammation and insulin resistance (10).

3. Go for Colour

The more colourful your plate, the more likely you’re getting a range of antioxidants and phytochemicals. Think red peppers, dark greens, purple cabbage, orange sweet potatoes. Eat the rainbow.

4. Upgrade Your Oils

Ditch the seed oils (like soybean or corn oil) and switch to extra virgin olive oil, avocado oil, or small amounts of coconut oil. Olive oil, in particular, is rich in oleocanthal, which acts similarly to NSAIDs (11).

5. Listen to Your Gut

Many people with these conditions also deal with gut issues—bloating, IBS, food sensitivities. Track what you eat and how you feel. You might discover certain “healthy” foods don’t work for you (like nightshades, gluten, or dairy).

6. Get Omega-3s In Regularly

You don’t need to eat fish daily but aim for it at least twice a week. If you don’t eat fish, consider an algae-based omega-3 supplement. Flax and chia are great too, but they’re not quite as potent as EPA/DHA from marine sources.

7. Be Consistent, Not Perfect

One slip-up won’t derail your progress, and this isn’t a short-term diet—it’s a way of eating to support your body long-term. Focus on patterns, not perfection.

Sample Anti-Inflammatory Day

Breakfast: Oatmeal with chia seeds, blueberries, cinnamon, and a splash of almond milk

Lunch: Quinoa salad with roasted sweet potato, kale, chickpeas, pumpkin seeds, and tahini dressing

Snack: A handful of walnuts and an apple

Dinner: Grilled salmon with steamed broccoli, brown rice, and olive oil drizzle

Dessert (if you want it): Dark chocolate (85% or higher) and a few raspberries.

Final Thoughts: Your Body, Your Experiment

There’s no one-size-fits-all version of the anti-inflammatory diet. What matters most is tuning in to how foods affect you. Some people with fibromyalgia or Long COVID might find relief on a paleo-style plan. Others might do better plant-based. Some swear by cutting gluten or dairy. It’s all valid.

Use the anti-inflammatory framework as a starting point—not a rigid rulebook. Track your symptoms, experiment with different foods, and most of all, give your body the support it needs.

You don’t have to be perfect. You just have to keep showing up for your health.