Can Diet Help with IBM?
It must be frustrating to live with a condition like IBM that has no clear cause, no proven cure, and precious little research to guide daily choices. While we wait for science to catch up, one of the most potent tools we do have control over is diet. We can adopt a way of eating that reduces inflammation and supports whole-body health.
Why Diet Matters — Even When Research Is Sparse
To be clear, no diet has been proven to cure or halt IBM. But there’s growing evidence from broader research that chronic inflammation plays a key role in the progression of many diseases, including muscle and autoimmune conditions. An anti-inflammatory diet — especially one built around whole, plant-based foods — supports the body’s natural repair processes, improves gut and immune health, and may help maintain energy and strength.
And the best part? These changes carry no real downside. They’re safe, deeply nutritious, and promote better health across the board.
What Is a Whole Food, Plant-Based (WFPB) Diet?
A WFPB diet focuses on eating mostly or entirely whole, minimally processed foods from plants. Research shows it tends to provide the most significant health gains of all the anti-inflammatory diets (Mediterranean, for example). A WFPB diet includes:
Vegetables of all colors — especially leafy greens and cruciferous vegetables
Fruits — with an emphasis on berries and low-glycemic choices
Whole grains like oats, brown rice, quinoa, and barley (if GF, avoid barley, wheat, rye, red quinoa, and non-GF oats)
Legumes — lentils, beans, chickpeas, and soy foods like tofu and tempeh
Nuts and seeds, including flax, chia, and walnuts, for healthy fats and antioxidants
Healthy non-saturated fats & oils like extra virgin olive oil (in moderation) and avocado
Herbs and spices like turmeric, ginger, garlic, and rosemary
These foods are rich in fiber, antioxidants, vitamins, and anti-inflammatory compounds that support everything from muscle metabolism to immune balance, cleaning up old cells, and mitochondrial health—all relevant in conditions like IBM. Tea, coffee, cocoa (chocolate), a good night’s sleep, and relaxation can also be anti-inflammatory.
What to Avoid or Limit
Highly processed foods (even plant-based ones)
Added sugars
Refined grains (like white bread and pastries)
Excess Omega-6 oils (corn, soybean, sunflower)
Alcohol (once thought to be anti-inflammatory—debunked!)
Animal proteins of all kinds, but particularly from processed meat
These foods are linked to higher levels of inflammation and increased risk for chronic disease.
Small Changes Matter
You don’t have to go 100% plant-based overnight to feel the benefits. Even small, sustainable shifts can reduce inflammation and support your health. For example:
Try replacing a few meat-based meals per week with plant-based options like lentil stew, veggie chili, or tofu stir-fry.
Add a daily oatmeal bowl with berries, flaxseeds, and walnuts.
Make a habit of blending a daily smoothie packed with greens, fruit, chia seeds, and plant-based milk.
Use olive oil & lemon/vinegar or homemade fat-free salad dressings instead of creamy ones.
Snack on nuts or fruit instead of chips or processed bars.
Think of it as adding more color and variety to your plate — not depriving yourself.
What About Protein?
Worried about getting enough protein on a plant-based diet? Don't be. Legumes, whole grains, nuts, seeds, and soy foods provide all the protein you need, along with fiber and antioxidants you won’t get from animal sources. Some studies point to fewer adverse health impacts from plant protein. The RDA for protein is .8 grams per kilogram of body weight. Some folks have made the mistake of thinking it is .8 grams per pound of body weight, consuming far over what is suggested and sometimes beyond what is healthy. HERE is a calculator to learn your protein requirements.
Nutrients to Watch
A well-planned WFPB diet is nutritionally complete, but a few nutrients need special attention:
Vitamin B12 – essential to supplement on any plant-based or near-plant-based diet. It is vital to multiple systems and activities in the body, and we cannot make it ourselves, so it’s 100% necessary to supplement.
Vitamin D – get safe sun exposure and/or supplement as needed. Some research shows higher doses are required as we age.
Omega-3s – include flax, chia, hemp; consider algae-based DHA/EPA. Fish oil tends to have issues with toxins, and recent research has determined that what was once thought to be heart-healthy is not so.
Final Thoughts
There’s still much we don’t understand about IBM. But we do know that how we eat affects how we feel and how well our bodies cope with chronic disease. A whole food, plant-based diet is one of the most powerful ways to reduce systemic inflammation, support gut health, and improve overall resilience. Whether you’re ready to go all-in or want to start with a few easy swaps, your plate can be a powerful tool in your healing journey.
Have you made dietary changes? Tell us more in the comments.
Resources
Foods that cause inflammation and why it matters (video from Nutritionfacts.org)
Foods that lower inflammation and why it matters (video from Nutritionfacts.org)
HERE’s an article if you’d like a deep dive on dietary intervention on chronic inflammatory disease with a focus on the microbiome.
“All we have to decide is what to do with the time that is given us.”
We have a bookshop store HERE where you can find books Linda has read, or that look helpful for folks dealing with chronic diseases of various kinds.
This blog post is based on personal experiences and is not meant to provide medical advice.
Always consult your healthcare professional for personalized guidance on your health journey.
