Food and pain?

Hi ive been trying to follow the endo diet as best as possible. However I had a bad food night on friday, some chocolate muffins and wheat biscuits. No pain though.. how quickly does it get triggered. Because sunday day I had a bad food day, hot chocolate, bread and small cake and sunday 3am pain started. Every night since sunday I'm having lower back pain through to the front from 3/4am. Lessens when I get up and start moving. But monday ,Tuesday I had no refined sugar and minimal carbs. I started 3/4 weeks ago for the first week and a half no pain..im losing my mind with what to eat and not eat

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