three loaves of bread and some wheat on a table.

These Are The Best Diets For Hypermobility

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The best diets for hypermobility include cutting out dairy, eliminating all sugars, and going gluten-free.

Diet is well-known for being linked to hypermobility, even though research into this area leaves a lot to be desired. But we know that many people with hypermobility have success in cutting out certain food groups from their diet. 

So, let’s take a look at these diets in more detail and see which ones work well.

Can diet help joint hypermobility?

Yes, diet can help hypermobility

Eating the wrong foods when you have hypermobility can add to your fatigue and aches and pains. 

When you eat well, your body appreciates the nutrients that it receives. The better-quality food that’s eaten, the healthier you’ll feel. Your joint hypermobility syndrome symptoms will also benefit.

What to Avoid With Hypermobility?

Some foods should be avoided when you have hypermobility. These include processed foods and inflammatory-inducing foods. 

We’ve got a full list of foods to avoid with hypermobility which you should read if you’re after more information.

What Are The Best Diets for Hypermobility?

We’ve previously shared with you the best snacks for hypermobility. But what about full-blown diets?

Our research and experience tells us that there are five diets that people with hypermobility recommend. These are:

  • Gluten-free
  • Low FODMAP
  • Vegan
  • Dairy-free
  • Sugar-free

Now, let’s look into these diets further and see how they benefit hypermobility.

Is a Gluten-Free Diet Good For Hypermobility?

A quick look at online forums and on hypermobility Facebook groups tells us that gluten-free diets are good for hypermobility. On these sites lots of people say that cutting out gluten does wonders for their condition.

This makes sense as gluten, which is found in food items, such as pasta, bread, cakes, and cereals, often causes inflammation in the body.

There may even be a link between hypermobility and celiac disease. One study found that 30% of people with celiac disease met the diagnostic criteria for joint hypermobility syndrome. Another study found that people with celiac disease are 49% more likely to have EDS (including hEDS) than the general population. 

However, before cutting out gluten from your diet, it’s best to speak to your doctor. 

If they do give you the go-ahead to try a gluten-free diet to help your hypermobility, make sure you stock up on gluten-free snacks.

Is a Low FODMAP Diet One of The Best Diets For Hypermobility?

First of all, you’re probably wondering what a low FODMAP diet is. Well, let us tell you. A low FODMAP diet limits fermentable carbohydrates, including dairy products, bread, apples, pears, and onions.

Following a low FODMAP diet is recommended for people with hypermobility who also have Irritable Bowel Syndrome (IBS). Research shows that 62% of people with hEDS have IBS

One 2019 study found that eating a low FODMAP diet has a greater positive impact on IBS symptoms in people with Joint Hypermobility Syndrome (JHS) than those without it.

If you do decide to give a low FODMAP diet a go to help your hypermobility. Remember, it’s a diet to stay on for 2 to 6 weeks only.

And, if you’re after low FODMAP meal inspiration, try the Low FODMAP Cookbook.

Is a Vegan Diet Good For Hypermobility?

Veganism has grown in popularity in recent years. But is a vegan diet one of the best diets for hypermobility?

Well, this is a tricky one to answer. There doesn’t appear to be any reliable research at present that suggests veganism helps hypermobility.

But that doesn’t mean that it won’t.

We’ve read examples online of people who have cut out all animal-derived products from their diets who have reported a reduction in their symptoms.

There’s also some evidence for going vegan to help hypermobility. Some meat products, including processed meat and red meat, are bad foods for hypermobility, as they cause inflammation.

If you do go vegan, take iron supplements to prevent a deficiency. Iron is typically in meat-based products and a deficiency can cause fatigue.

Wondering what vegan snacks to eat? Check out some of the best vegan snacks now.

Is a Dairy-free Diet Good For Hypermobility?

High-fat dairy products cause inflammation and are often one of the foods people with hypermobility avoid. But some choose to remove all dairy items from their diet to help their condition.

One study looked at people with Disorders of Gut-Brain Interaction (DGBI) who had been diagnosed with hEDS. The study found that individuals that went dairy-free had the greatest improvement in symptoms. 

Fancy trying a dairy-free diet for hypermobility, but don’t know where to start? Try the Eat Dairy Free cookbook. And, don’t forget to replace cow’s milk with dairy-free milk options.

Is a Sugar-free Diet One of The Best Diets For Hypermobility?

Sugar-free diets are one of the most popular diets for hypermobility. Sugar causes inflammation in the body which leads to more hypermobility symptoms. 

Sugar is also a problem as it has links to weight-gain and obesity. These can put extra strain on your joints.

Unfortunately, there’s very little research that supports (or discourages!) a sugar-free diet for hypermobility.

But, there are calls from the World Health Organization (WHO) for all people to reduce their sugar consumption. So, it’s certainly something to consider.

The Zero Sugar Cookbook is a great book to turn to for sugar-free recipes that will help your hypermobility.

There you have it, the five best diets for hypermobility. Some of these diets may work for you, but remember the scientific evidence behind these diets is limited. As such, trial and error is a good way to find the best diet for your hypermobility.



  • Amy

    Amy lives with hypermobility spectrum disorder (HSD). She spent years not knowing what was wrong with her body, before eventually being diagnosed in her 30s. She has two young children - both of whom are hypermobile.