Has anyone tried a diet change to cope with endometriosis?

[x_Jadorn]

Hi guys, I'm new here, was diagnosed in 2010 with endo. want to consider changing my diet as I heard this can make a difference. Has anyone gone wheat, sugar and diary free?

[CP17]

I found that stopping eating dairy improved my gastrointestinal issues (maybe due to lactose intolerance) and caused me to get less migraines. For this reason I haven't eaten dairy for 2 1/2 years. However, I did a trial of being gluten-free and found no difference, so went back to eating gluten with no ill effects. However, this is just my personal experience and I know others with very different results from dietary changes. I have also found that eating plenty of veggies helps with feeling energetic and not fatigued (which can be endo related), but I haven't found any dietary solution that magically took away all my endo pain.

[Hopeful82]

And no sugar,caffeine, red meat , only organic everything , no alcohol. I try every day but it's really hard. Caffeine, red meat and wheat /gluten not too bad but no diary and sugar I find nearly impossible. However have bought some coconut milk so plan to try this with my spelt based granola!

[K_mis in reply to Hopeful82]

Can I just ask whether this includes cutting out fructose too i.e. fruit too? Or is "natural" sugar like fruit and honey ok within an endo diet in your experience please? Thanks, K

[Cupcake1617]

I have heard it works for some and not for others. I'm waiting for a laparoscopy but I'm in so much pain - I am starting gluten and dairy free on Sunday/Monday to see if it eases anything

[Emmi24]

I went gluten, dairy, red meat and sugar free about a month ago and after the first couple of days of feeling absolutely starving, I saw a noticeable difference in my level of pain. Before changing my diet, I was having constant low level pain all the time with sporadic sharp pains. Since then I have had moments in the day where I realise that I am not in pain at all. Don't get me wrong, I haven't had an altogether pain free day yet but I am seeing it as a positive sign. I have also had the coil fitted in that time so that has thrown my body into a bit of a tizz but I am guessing once that settles down, it will start having positive effects again. Cutting out refined sugar is the best thing I ever did - I suffered terribly with fatigue before and that has definitely improved. I also had what I assume were sugar withdrawals for the first couple of days (the hunger, hunger headaches, etc) which just shows what it does to your body. Pinterest is a miracle for finding suitable recipes otherwise I'd have been lost! It is definitely a massive lifestyle change (and can be a pest finding suitable places to eat out if you do that a lot) but is worth giving it a go! I would be interested to hear how you get on if you give it a try.

Best of luck with it xxx

[Joeytheroo]

**sorry this is really really long but I hope helpful for anyone wanting to try the diet and needs some hope that it's not impossible. I feel ashamed I've become one of those annoying people prattling on about avocados but I was a very normal tea-cake-steak eating girl with a big appetite and hope it's encouraging to know it's very do-able and not a horror of dry brown rice and no fun. X

since my lap 6 months ago where a large endometrioma was drained, I've cut sugar, most dairy, gluten, red meat, caffeine, alcohol, tofu/soya. I did to to reduce the chance of return of the endometrioma and in hope that it lengthens my window of opportunity to conceive.

I'm lucky that since my lap I only have bad pains during my period (endo around bladder and PoD wasn't excised on lap). I still have pains but I went on a short holiday and ate bread, drank alcohol and ate ice cream. The next period was significantly worse than the others so I think the diet really does make a difference - annoyingly I ate sugar wheat alcohol and more dairy than usual on hols so don't know what is the biggest cause. Stupid!

I'm strict about not eating red meat (even tho I love it) because it's pumped full of hormones. I would eat grass fed organic red meat but it's super expensive and only avail is specialist places.

I'm also strict on avoiding soya and tofu - again because of what it does to hormones. I occasionally eat miso and good soy sauce because it's fermented and therefore (i read) ok

Dairy - i don't think this affects my tummy (i know it makes a difference for some women tho). I'm careful on dairy because it's the hormones I worry about - But don't avoid it totally as fertility and gut experts seem to recommend organic live yoghurt and full fat dairy. So I eat organic butter (yum!) and 2-3 portions of organic yoghurt a week. No cows milk or cheese but goats cheese / milk is ok (feta etc). Something to do with casein and therefore hormones. This small anount of dairy makes the diet so much easier for me- but some women might not tolerate it.

Sugar - I agree with Emmi above. If I woke up tomorrow without endo I still wouldn't eat

Sugar. I have always had a sweet tooth and would always crave something sweet mid afternoon and after dinner. It's hard for 2-3 weeks but I can honestly say now I don't miss it or even want it. (8 months ago I'd have hated anyone who said that to me so I fully understand anyone's skepticism - I find it deeply annoying to discover how avoiding it makes a huge difference to me!). The hardest thing is checking labels - it's in most crisps, soups, etc. Even the bloomin falafel I bought the other day. I ate lots of nuts in the first 3 weeks- the act of eating them

Is a bit like eating sweets and stop hunger. They're really good for you but I watch how many now as I was getting fat despite cutting sugar (have you seen how many calories in a bag of nuts?!!)

And now I'm no longer sugar addicted, I genuinely prefer brown rice - brown basmati whole grain is an easier move from white rice.

Typical diet:

Brekkie - organic butter and marmite on genius gluten free seeded bread. Or for a treat good sourdough which ferments the gluten so is better.

Or on the weekend organic eggs and raw baby spinach or smoked salmon if I'm feeling flush.

Gluten free porridge made with unsweetened almond milk.

Salad for lunch - hummus, leaves, mackerel (watch intake of this if ttc) avocados etc or soup. It's really hard to find a shop bought one that doesn't have sugar or milk. Covent Garden does a chicken and lentils one. Or I suppose I could make it! I found lunch the hardest cos it's hard to buy anything in the shops - so opted to make my own salad or soup.

Dinner- stir fry, Dal, coconut based curry, fish, chicken roast dinner, any non red meat based stew or casserole. Potatoes and brown rice etc. Just no pasta. And I use coconut oil instead of olive or other oils. And LOADS of veggies esp broccoli and spinach. It's so good for endo. If you only do one thing, eat broccoli! I love it. Not so sure about kale tho!

Treats:

I'll eat chips when out and about. They're against the diet because of the fats but I figure it's better than getting so bored of the diet and falling off it totally

Hot chocolate - unsweetened almond milk and freedom choc shot (most big supermarkets sell it in hot choc aisle).

Pana chocolate - no refined sugar, dairy free etc. If you're addicted to cadburys dairy milk you may not like this but 2-3 weeks no sugar and you'll discover you can get an amazing dark chocolate hit without refined sugar. I like the sour cherry one best. Expensive and hard to get (Internet or whole foods) but an occasional square if this means I don't miss chocolate or feel I'm Missing out.

Banana bread - deliciously Ella has a great recipe made with maple syrup nuts etc. I haven't made it for ages but in the early days it really helped when I wanted sweetness and cake. It's yum.

And I miss drinking (and do occasionally) but diet tonic water makes me feel like I'm drinking gin and tonic. The sweetner probably isn't great but I choose what to cheat on and what to be strict on to keep it realistic.

Caffeine - the biggest change for me. I should cut it totally but haven't succeeded yet. A cup of green tea or two a day instead of normal tea and decaf coffee when desperate (purists would advise against it I expect cos of chemicals to remove caffeine)

right, what a bore I've been - sorry. But i really think it's made a difference to me and after the first 2-4 weeks hasn't been hard - my taste buds have changed and avocado hummus etc really is what I want to eat.

I'd love to hear any suggestions or top tips - I've no idea if I'm doing this right but I feel healthier, my moods are much more level and the one time I fell off it, the horrendous period pain made me certain it's worth doing.

Best wishes to you all

Jxx

[Emmi24 in reply to Joeytheroo]

This post wasn't a bore in the slightest - I thoroughly enjoyed reading it! I couldn't agree more with how your taste buds/cravings change. I had the BIGGEST sweet tooth going and thought I would really struggle but it hasn't been a problem at all. I don't even want sugary things now and even find fruit tea too sweet!

When I initially changed my diet, I bought an endometriosis diet cookbook which explained why certain things can have a negative impact on endometriosis - very useful. However, it said in that to cut out eggs too. Have you come across this advice? I noticed you still eat them so I'm assuming that you don't have any negative effects for eating them?? I have cut them out as much as I can but they are used in such a lot of things that it is difficult. Also, sometimes you just want a poached egg! I have been tempted to start eating them again to see if there is any difference but was interested to hear your opinion before I do?

It's lovely to read such a positive and helpful post like yours - thank you for sharing!

Emmi xxx

P.S. Have you come across overnight oats yet?! They are amazing - especially for me as I dislike hot porridge!

[123sickofbeingsick]

I've follow a pretty strict anti-inflammatory diet - no gluten, no sugar, no dairy is the basic premise. Lots of oils and nuts, small fish, lots of veg. I try to eat some grain (brown rice and oats mainly). I found that cutting out gluten and then sugar made the biggest difference, especially in terms of helping the inflammation and pms. I feel noticeably better before my period if I've been really strict. I can't cheat at all with the gluten or else I get intestinal bleeding but I do slip with the sugar sometimes. It takes a while to get used to it but there is so much evidence linking diet and inflammation and hormonal imbalances that it's totally worth giving it a real try.

[Joeytheroo]

Thanks ladies. I'll defo have a read. I like henrietta Norton's endometriosis resolved book which several on here recommended. An endo sufferer and nutritionist who is quite reasonable and gives enough info to help you know what you really shouldn't cheat on and what you can- I really needed that as I was quite overwhelmed by other websites etc.

And Emmi - eggs! Yes I should have said there are mixed thoughts on eggs. I've read both that they're OK and not - so for my sanity and longevity on the diet I've opted to eat them a couple of times a week. Always organic. I don't find they make much difference to pain altho I don't know if the endometrioma is growing back

Re gluten - I also forgot to mention that most proper dietitians would recommend keeping small amounts of gluten (they can be tiny) unless you're a diagnosed coeliac. I don't fully understand it but your reaction to it will get worse and worse if you avoid it religiously like a coeliac has to - worth reading up on it. There's an amazing book called Gut by Guilia Enders.

Gluten and dairy affect people differently - most of the diet for me is about hormones, the liver etc. I'm lucky that dairy/gluten don't give me tummy ache or IBS symptoms. So while I restrict them I know I'm lucky that the odd slip doesn't As much as others. I guess it's about finding what makes a difference to you, combined with what works with your life. I don't think there's a one size fits all diet.

Good luck finding what works for you. I'll be checking out the book suggested above.

Jx

Ps Emmi - yes! Overnight oats. Thank you for reminding me. I love these just got out of the habit of making them. I'll get back on it this weekend!

[Emmi24 in reply to Joeytheroo]

Thank you for clarifying re eggs and I hadn't come across the advice to keep some gluten in your diet - I appreciate it.

Hope you enjoyed the overnight oats (if you ended up making them)!

Emmi xxx

[csytasista in reply to Emmi24]

Hiya, I don't have time to write a lot here right now, but I found it interesting about the "not all gluten" thing! It's certainly what I found anecdotally too - dairy is a complete no-no for me as I react really badly, but gluten mainly bloats and makes me uncomfortable. I cut gluten out completely for a while and then found I became sooo sensitive to it, way more than I was before. I now eat gluten-low and still have the odd bit of bread and things (I try to avoid it when I'm badly endo bloated though) and that seems to be ok! Interesting.

An anti-inflammatory diet seems so important. I also try and include turmeric (for it's anti-inflammatory properties) in food as much as possible (veg curries and dahl are great) and take it as a supplement.

I'm defo still learning though!

[MinnieMinnie]

Diet worked wonders for me. But I am very strict with it. And it took the inflammation down and pain level really decreased. Gives me also energy.