Diet

[carrots_56]

Hi,

Does anyone know any diets or books that recommend foods to eat or avoid and meals that are meant to help with endo and inflammation.

Thanks

[angiecxx]

Hi I hope you are well there are lots of foods and drinks that can cause endometriosis to flare up alot of women stop eating meat dairy products - which I can't eat i very rarely have meat caffeine can cause a flare up so a plant based diet no greasy food and gluten free food can help I'm sure if you Google it you will find alot of information about endometriosis and what foods and drinks to avoid hope that helps you a bit take care 💛💛xx

[carrots_56 in reply to angiecxx]

Hi, thank you so much I’ve been staring to cut out more what I notice makes things worse! But I will see what I find, thank you so much x

[Rin9]

There is a book called Whole New You by Tia Mowry it's a cookbook/ her story about her endometriosis and how she learned to treat it/control it through food and lifestyle changes. Some of the recipes are amazing. I've only recently been trying to change my diet. So it hasn't help me much yet. But I'm very hopeful. The book was recommended to me by a couple of people with Endo who swear it helps. Maybe it can help you. I wish you the best of luck with whatever diet you try. 😀

[carrots_56 in reply to Rin9]

Thank you

[Renlark]

Read Wendy K Laidlaw’s How to heal Endometriosis naturally I have been following her advice for just over 4 months has helped a lot no more IBS less headaches no more waking in sweat at night less muscle pains and feeling of fever shaking etc and leading up to period now only getting the very severe pelvic pain a day or so before it starts rather than a whole week before. I have very severe Endo affecting sciatic nerve so currently have pain every day lower back hips and legs and currently housebound as unable to walk or stand for more than than minutes without being in agony but her diet and other advice has made significant changes for the better and it can take up to 12 months to really but it is worth it. I’ve basically cut out caffeine which I stopped 2 years ago actually then alcohol wheat gluten soya dairy red meat only organic free range chicken and vegetables and fruit now eaten and lots oily fish and no sugar only tiny bit of 100% cacao sugar free dark chocolate occasionally. You can find it on Amazon or search Wendy on Twitter hope this helps xxx

[carrots_56 in reply to Renlark]

Thank you x

[woodie1]

Hi there, when I first got diagnosed with endo, I read “How to take control of your endometriosis” by Henrietta Norton. She’s a nutritionalist who also has endometriosis and that perspective was helpful for me. I would definitely recommend this as your first book about nutrition and lifestyle for endo, I’ve read quite a few over the last year but this one was a great starting point as she explains things really clearly and gives you proper practical tips! Hope this helps.

[carrots_56 in reply to woodie1]

Thank you!

[StefaniaJW]

FOODS TO AVOID: alcohol, processed foods, cured and industrial meat, refined carbs of any kind, desserts/sweets/baked products, all drinks containing preservatives and colourings, all dairy. Some women need to avoid nightshades (at least for a few weeks), so potatoes, tomatoes, aubergines and bell peppers. Coffee or chocolate should be cut out completely, but you can have either a small piece of very dark chocolate or a small cup of coffee a day if you absolutely cannot live without.

EAT MODERATELY: some ghee or butter if the animal is pasture-raised and if you tolerate it (eat it moderately), in-season fruit (especially berries and pineapple), some legumes (especially peas, lentils and chickpeas), some gluten-free grains (preferably wholegrains, such as quinoa and rice), some nuts, seeds such as chia seeds (flaxseeds should be avoided). The consumption of spices should be reduced.

FREE TO EAT: grass-fed meat (once or twice a week), omega-3 rich freshly caught fish (such as sardines, mackerel, wild salmon -up to 5 times a week), free-range eggs (hens need to be wild, natural foods such as worms and seeds should be what they eat). Free to eat all in-season organic veggies (at least 3 times a day, mix raw with cooked and fermented if you can). As for dressing: vinegar, extra virgin coconut oil and extra virgin olive oil, marine salt, lemon or lime juice or zest (if organic).

As for drinking: non-sparkling water, kombutcha, homemade alcohol-free beet kvass, water-based kefir, coconut milk, matcha green tea and herbal teas (pay attention to what herbs are in there and make sure you don't take those who affect the female hormones).

In general, low FODMAP and Paleo AIP diets can help. I have personally followed Katie Edmond's teachings on healendo.com

[DEvangeline in reply to StefaniaJW]

I’m not sure how helpful it is to tell people they need to ‘avoid foods forever’.. that doesn’t work for everybody. You have to find what works for you. X

[StefaniaJW in reply to DEvangeline]

edited

[Anastasia17]

Hello Carrott-56,

Since May this year, I am gluten free, dairy free, soya free, chocolate free, caffeine free, I also avoid tomato puree due to repetitive cystitis and it certainly helps decrease the pain a lot and I can still eat properly. Almond milk, vegan Magnum ice cream from Sainsbury, there are a lot of substitutes.

I am also posting below the advice I received when I was looking for cooking/eating ideas:

The endo diet is basically a gluten free vegan diet. I've found the following books that are not marketed as endometriosis friendly useful. Deliciously Ella Everyday is plant based and gluten free although she does use tamari (Japanese style soya sauce) in some recipes so it is not soya free. The refined sugar free desert section is v good in this book. Hugh Fearnley Whittingstall's Much More Veg has inspiring vegan recipes for every vegetable you can think of and most recipes are wheat free or can easily be made gluten free. I'd also recommend checking out Dr Michael Greger's Nutrition Facts website and books. He doesn't specifically address endo but has the latest peer reviewed scientific data about anti inflammatory diet -which is what the endo diet is - and generally about eating to prevent disease.

Book by K. Laidlaw.

You can still eat nearly the same as your family, it's just a matter of both yourself and your family adapting to this new regime. Initially, it seems worse than it actually is. Don't despair, it's a discovery voyage.

Happy cooking and eating!

[carrots_56 in reply to Anastasia17]

Thank you!

[DH86]

Hi,

I have some of the books above and

Recipes & diet advice for endometriosis - by Carolyn Levett. So much information on ingredients and what I really liked - substitutions. This give recipes for different meals breakfast/lunch/dinner/desserts and explains different ingredients you can use.

There’s so much information out there, I am working through removing a number of things from my diet. It’s tough but anything is worth reducing pain. All the best in your journey.

[carrots_56 in reply to DH86]

Thank you

[Mimi555]

Hi there Carrots

You don’t need to be vegan or just plant based. It’s about the provenance and quality of you meat and fish as discussed in stefaniaJW thread above.

Grass based red meats have a higher omega 3 fatty acid profile and are fine to include in your diet a few times a week. Also oily fish that’s wild rather than farmed is a good source of protein too.

I also eat wild game too.

Cut refined carbs as completely as you can including sugar, alcohol, caffeine, refined white breads/pastas and all associated products.

Go gluten free but try to eat a naturally gluten free diet rather than just replacing wheat products with processed GF equivalents.

Avoid processed foods and drinks as far as possible. Full kcal (sugar containing) and diet drinks should be totally cut out.

Henrietta Norton’s book has some good info, as does Dr Andrew Cooks book on heal your endometriosis.

Eat plenty of veg every day, include lots of cruciferous veg.

I have managed to significantly improve my stage 4 endo which was very symptomatic 80% of the month by diet and lifestyle.

The other thing that makes a huge difference is exercise/activity. In my experience this needs to be combined with diet and done consistently and regularly. I’ve included yoga, fitness Pilates, running, spin, swimming, hiking, hiit training, lifting light weights to build strength and essentially trying to keep body fat percentage low. Especially around central organs.

The yoga and Pilates help to keep everything moving so helping internal organs ‘be free’.

I try to do something nearly every day.

That’s even the days I feel terrible (like just before and first few days during my period) previously I’d have stayed very still on these days and used a hot water bottle. I now make myself do something, it feels counter intuitive and mentally and physically is hard to get myself going for on those days but it really helps.

It’s since combining this with diet I’ve seen the most significant improvement in my endo symptoms and how I feel day to day.

I’ve basically had to accept that it requires real time and commitment to improve it and half hearted previous attempts have given me minimal benefit.

I take a range of anti inflammatory supplements recommended in the books above too.

[carrots_56 in reply to Mimi555]

Thank you very much!

[Lewisisgreen]

Wow tons if advice here!

The difficulty is with dietary changes is that it can be a bit overwhelming.

I guess start small and build up from there.

I think its important to remember that not everyone has the same symptoms and the same reactions to food.

I would also have a search for evidence based information as this is helpful but its anecdotal and might not work for you personally.

I think that advice to cut out processed foods, fast foods and refined sugar is good. Its common sense💗 I eat mostly veg and organic wherever possible.

I have cut back on caffeine which I think helps. I have a friend who has gone gluten, dairy, caffeine and grain free and says that she feels amazing. I do have another friend who has tried very similar and feels no different so it varies you know?

I find yoga and gentle exercise like walking really helpful. Lots of gentle stretching. Also planning to start swimming too.

For me I am too much pain to go running anymore or manage HIIT sessions. Pushing myself to do these types of exercise would set me back! I am planning to start with lifting weights again but will need to moderate the lifts to make them manageable.

I also use CBD oil which doesn't help everyone but I find it works for me.

[carrots_56 in reply to Lewisisgreen]

Perfect! Thank you