Hypermobility: Understanding Dietary Triggers and Supporting Connective Tissue Health

What foods are bad for hypermobility?

While no specific foods are universally "bad" for all individuals with hypermobility, certain dietary patterns and foods can exacerbate common symptoms like inflammation, pain, and gastrointestinal issues, or negatively impact connective tissue health.

Understanding Hypermobility and Diet

Hypermobility, particularly Hypermobility Spectrum Disorders (HSD) and Hypermobile Ehlers-Danlos Syndrome (hEDS), involves a generalized laxity of connective tissues. This laxity can lead to a range of symptoms including chronic pain, joint instability, fatigue, and a high prevalence of comorbidities such as gastrointestinal dysfunction, dysautonomia, and mast cell activation syndrome. While there isn't a "hypermobility diet" in the way there is a diabetic diet, nutrition plays a crucial role in managing symptoms, supporting connective tissue integrity, and reducing inflammation. The focus shifts from specific "bad" foods to identifying dietary triggers that worsen individual symptoms and avoiding foods that generally undermine health.

Connective Tissue Health and Nutrition

Connective tissues, including collagen, elastin, and proteoglycans, provide structure and support throughout the body. Their integrity is highly dependent on adequate nutrient intake. When these tissues are inherently lax, as in hypermobility, supporting their health through diet becomes even more critical. Foods that promote inflammation, disrupt gut health, or lack essential nutrients can indirectly compromise the body's ability to maintain and repair connective tissues, potentially worsening symptoms.

Inflammatory Foods: A Key Concern

Chronic inflammation is a common complaint among individuals with hypermobility, contributing to pain and fatigue. Foods that promote systemic inflammation should be approached with caution.

• Processed Foods and Refined Sugars: Items like pastries, candies, sugary drinks, and fast food are often high in refined carbohydrates and unhealthy fats. These can trigger inflammatory responses, contribute to weight gain (adding stress to joints), and offer little nutritional value.
• Unhealthy Fats:
  • Trans Fats: Found in many fried foods, baked goods, and some margarines, trans fats are known to increase systemic inflammation and are detrimental to cardiovascular health.
  • Excessive Omega-6 Fatty Acids: While essential, an imbalance of omega-6 to omega-3 fatty acids (common in Western diets due to high intake of vegetable oils like corn, soybean, and sunflower oil) can promote inflammation.
• Excessive Red and Processed Meats: For some individuals, a high intake of red and processed meats (e.g., bacon, sausages) may contribute to elevated inflammatory markers. While lean protein is crucial, moderation and opting for leaner cuts or plant-based proteins can be beneficial.

Gut Health and Hypermobility: An Interconnected Relationship

Gastrointestinal issues, such as Irritable Bowel Syndrome (IBS), gastroparesis, and reflux, are highly prevalent in hypermobile individuals. Certain foods can exacerbate these symptoms, leading to discomfort, malabsorption, and further systemic inflammation.

• Common Gut Irritants (Individual Sensitivity Varies):
  • Gluten: While not everyone with hypermobility has celiac disease, non-celiac gluten sensitivity (NCGS) is reported by many. Gluten can contribute to gut inflammation and permeability ("leaky gut"), potentially worsening systemic symptoms. An elimination trial under professional guidance may be considered.
  • Dairy: Lactose intolerance (due to lactase deficiency) and sensitivity to dairy proteins (casein, whey) are common. Dairy can be inflammatory for some and exacerbate digestive symptoms like bloating and diarrhea.
  • High FODMAP Foods: Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs) are types of carbohydrates that can cause digestive distress in sensitive individuals by drawing water into the gut and being rapidly fermented by gut bacteria. Common high-FODMAP foods include certain fruits (apples, pears), vegetables (onions, garlic), legumes, and some grains. A low-FODMAP diet is often used to manage IBS symptoms, but should be undertaken with professional supervision.
  • Artificial Sweeteners and Additives: Some artificial sweeteners (e.g., sorbitol, xylitol) and food additives can cause digestive upset or negatively impact the gut microbiome.

Foods That May Worsen Symptom Management

Beyond inflammation and gut health, some substances can indirectly worsen hypermobility symptoms.

• Caffeine: While providing a temporary boost, excessive caffeine intake can contribute to anxiety, worsen sleep disturbances (common in hypermobility), and potentially increase muscle tension, which some individuals find exacerbates joint pain or discomfort.
• Alcohol: Alcohol can contribute to systemic inflammation, dehydration, and nutrient depletion. For individuals with dysautonomia (POTS), a common comorbidity, alcohol can significantly worsen symptoms like dizziness and fatigue.
• Highly Acidic Foods (for some): Individuals prone to acid reflux (GERD), a common issue in hypermobility due to connective tissue laxity in the esophagus, may find highly acidic foods (e.g., citrus fruits, tomatoes, spicy foods) exacerbate their symptoms.

The Importance of Individualized Nutrition and Professional Guidance

It's crucial to understand that dietary responses are highly individual. What triggers symptoms in one person with hypermobility may be well-tolerated by another. Therefore, a "one-size-fits-all" approach is rarely effective.

• Food Journaling: Keeping a detailed food and symptom diary can help identify personal triggers.
• Elimination Diets: Under the guidance of a Registered Dietitian Nutritionist (RDN) experienced in hypermobility or chronic illness, a carefully managed elimination diet can help pinpoint specific food sensitivities.
• Consult a Healthcare Professional: Always consult with your doctor or an RDN before making significant dietary changes, especially if you have existing health conditions or are taking medications.

Focus on What to Eat: A Proactive Approach

Instead of solely focusing on "bad" foods, a proactive approach emphasizes a nutrient-dense, whole-foods diet that supports overall health and connective tissue integrity. This includes:

• Anti-inflammatory Foods: Rich in omega-3 fatty acids (fatty fish, flaxseeds), antioxidants (colorful fruits and vegetables), and fiber.
• Lean Protein Sources: Essential for collagen synthesis and muscle maintenance.
• Nutrients for Connective Tissue: Vitamin C (citrus, berries, bell peppers), zinc (nuts, seeds, legumes), copper (shellfish, nuts), and manganese (whole grains, leafy greens) are vital for collagen formation and repair.

By understanding the potential impact of certain foods and adopting an individualized, nutrient-focused approach, individuals with hypermobility can better manage their symptoms and support their long-term health.