Bloating

[Feelsad]

Hi all, any tips on de-bloating? I tend to remain bloated even after going to the toilet, I've attempted endo friendly diets, (anything citrus related makes me worse 😞)

[TennisCourt]

Commenting to follow this. One of my biggest problems and biggest insecurities that’s led me to just wear oversized clothes all the time to hide🤦🏽‍♀️xx

[wonderlander]

I wish I had tips but I'm in the same boat, it's so frustrating 😡 My naturally preferred diet is pretty endometriosis friendly but NOTHING I adjust helps! It's got particularly bad over the past couple of years. I hate it, I can't dress how I'd like, everything looks stupid. I've had all the colorectal tests so at least it's nothing sinister. Have you/has anyone tried a gluten free or dairy free diet? I don't eat much of either but am considering if it's worth trialling properly!

[SavageGold in reply to wonderlander]

Hello. I tried dairy free and nothing improved. And as I'm on a hormone that comes with increased risk of osteoporosis I am glad ut didn't help with bloating.Gluten free helps to some extent, but there's an ingredient some places like morrisons put into their gluten free pasta that made the bloating and pain just as bad. Once I switched pasta brands, the bloating and pain vanished.

There's also an ingredient in some chocolate that causes the bloating too would you believe. I discovered that thread on here. I would never have in a million years noticed that one on my own. I don't eat as much chocolate as I do cheese and crisps so I don't remember that one sorry. Hope that answers your dairy and gluten question. Going gluten free is frighteningly expensive. On the plus side you can create new exciting meals with your own sauces and other ingredients.

I hope all this makes sense, the page is jumping up and down and I can't see what I've typed lol

[wonderlander in reply to SavageGold]

Thanks so much - this is helpful.

[Teddy2021]

After years of trial and error some things that I have found that help (annoyingly with endo it's never a one size fits all but there might be some things you haven't tried ) - recently I started doing a keto diet and intermittent fasting in tune with my cycle after following Dr Mindy, and I find that it helps this method is focussed on balancing hormones, getting your body out of fight or flight food and putting your body into a healing state.

I found my biggest triggers are carbs/sugar so I've started fasting when it's advised for your cycle (days 1-10 and 16-19 - day 1 is when your period starts) I stop eating around 6.30pm and don't break the fast until 10am and then I eat kefir, blueberries, peanut butter, sunflower seeds and pumpkin seeds. Then at lunch time I go for a 10 minute walk before I eat, we build up a lot of stress throughout the morning from work and perhaps subconsciously worrying about bloating after eating so the walk helps bring your cortisol levels down so your body can focus on digestion. Then I eat a keto lunch, for something easy mature cheddar, olives, nuts, raspberries (basically grown up lunchables) and then I try to move a little again to help with digestion.

For a gut reset you need to fast for 24 hours, so I try to throw in one or two of those fasts per month and incorporating more probiotic foods like kefir, kimchi, full fat greek yoghurt, garlic, kombucha, sauerkraut - I think with endo, most of have gut issues which exacerbates inflammation which affects our endo symptoms like bloating, pain, fatigue etc.,

17+ hours fasting your body starts to regenerate cells and heal itself, it's called autophagy, so ideally if you do a 24 hour gut repair/reset fast you'll hit 2 birds with one stone and really help your body to detox, reset, relax and balance hormones

I had surgery and I don't feel like it helped me much so I'm trying to go the all fronts holistic approach of finding a diet that works, exercise that helps, reducing stress, balancing hormones

Once I get bloated there isn't anything I have found that debloats fully other than going to bed and waking up the next morning, a few things that help reduce are

-walking

- yoga moves, these ones are great: youtube.com/watch?reload=9&...

- 40 minutes in an infrared sauna blanket

- passing wind 😅

Hopefully something from this helps, the bloating is the thing that gets to me more than the pain xx

[Escapologygirl in reply to Teddy2021]

thank you you have basically just described me - I am so glad I'm not the only one doing this - my family just think I am looney and don't eat but I just say " walk a mile in my shoes and you;ll see what life is like" fasting really helps. i eat full fat greek yoghurt and fruit, natural unprocessed foods like fruit, eggs, poultry, fish and veggies, I am basically following high protein low carb and its really helped, I was diagnosed coeliac 20yrs ago so I can't eat any gluten but all gf products triggered me so I just stopped them. there are lots of recipies to make bread or cookies with almond or coconut flour, I have recently been able to restart doing yoga so see what works for you

[emm27]

Hi, like the others, I'm reading this for advice also. I get awful bloating, and as I'm infertile, it seems ironic that I can look 10 months pregnant !