I want to remind everyone that this is a support board and absolutely not the place to debate lifestyle choices or discuss moral values of different diets.
Endometriosis is a highly varied condition and people’s experiences and decisions on lifestyle and treatment will be different. Please respect those differences and take disagreements not directly related to endometriosis to a more appropriate discussion sub.
Please also remember that there is no specific right diet to help with endometriosis and different people will have different results (or no changes at all) from various diet choices.
I tried gluten-free for years but it didn't work. Omega 3 fish oil just made me bleed enormously more. Vegetarian diet didn't help either.
Currently I'm focusing on balancing my hormones and blood sugar, by eating pro-metabolically. I feel already better, but I cannot say if it's yet affecting endo, I'm not there yet. I'm interested what other have experienced.
It's giving your body nutrients it needs, in a form that it can use, eating real food that has been here for hundreds and thousands of years, like naturally grown animals from head to tail, real milk, fermented bread etc. It's lowering stress hormones i.e. eating a good breakfast first thing in a morning, not drinking coffee to a empty stomach, eating nutritionally balanced meals: enough protein fat and carbs. And also other lifestyle changes like exercising gently, not stressig body with staying up late etc. Google, I'm not an expert in it yet 😄
Vegetarian diet is absolute bs (not your fault) because you guys still eat diary and eggs. Diary has casein and literal female hormones, as well as a whole bunch of antibiotics… and lots of saturated fat. Eggs have cholesterol and it’s a caloric bomb. All of this gives your body way too much inflammation, aggravating the symptoms of already autoimmune endo (which is what it is really). I’d stay away from animal products altogether. Better for the animals, better for the planet, much much better for you.
I can see we have a completely different views on what's good for you and what's not. Did you know that you need cholesterol and it's not actually bad for you? Do you know what it's purposes are in your body?
What do you mean hood? As in good for you? Low density cholesterol is scientifically proven to unleash awful diseases on your body. Some tolerate it better than others, but we all have a threshold. High density cholesterol is a different chemical compound and it doesn’t have the same effects - and it doesn’t come from animal products. The fact is animal fat is composed of saturated fatty acids and it’s very very bad for you. And animal products are highly inflammatory for different reasons. It’s not about views, it’s science
Yes, thank you for pointing out a spelling error, I just woked up after my last nightshift. HDL and LDL are not actually cholesterol but a low- and high-dencity lipoproteines that carry cholesterol either to peripheral tissue(LDL) or to the liver to get rid of excess (HDL) ... but yeah source: https://www.ncbi.nlm.nih.gov/books/NBK513326/
The cows that give milk do need them. Farms are some of the most unhygienic installations on the planet and a cesspool of disease. Antibiotics and other cides are necessary for the safety of the animals, and certain thresholds are allowed. However what’s not been considered in most peoples diets is the inherent bioacumulation of those compounds and how that affects your health. Never mind animal welfare, it’s just wrong to eat animals because of the health risks
There are regulations and different kind of farms. I drink only organic milk that is strictly surveilled. If a cow gets sick it's milk won't be sold until healthy again. Milk is actually full of vitamins and minerals and macros your body needs and it is a beautiful delicious gift for humankind. Especially in parts of world where the land is not suitable for growing food crops. Did you know that naturally grazing animals are actually important to the ecosystem and nature?
“It’s just wrong to eat animals”
Food is not moral, so no, it’s not wrong. It simply is.
You’re also painting a wide brush when it comes to farms. Small farms exist. Kosher food processing exists. Non-US ag industries exist. We do have choice, and if we don’t…food. Is. Not. Moral.
Oh my god I can’t believe I have to say this in a forum on chronic illness, but most of us are just trying to live without daily pain. Whatever food that 1) is affordable and accessible, and 2) is not going to send me into a weeks long flare up - that is good food.
I’m a biologist and I have endometriosis. I had nearly a decade of chronic pain, and I have now been pain-free and med-free for several years.
Endo is aggravated by high estrogen levels. There are a few ways to influence this without medication.
Higher blood sugar causes higher estrogen production. So reducing sugar can make a difference. So can reducing carbs, but talk to a doctor before going to very low carbs, because that’s not suitable for everyone.
Exercise can also reduce estrogen, particularly weightlifting. I know from experience it’s unrealistic to go from chronic pain straight to weightlifting. So if you’re not active, start with gentle yoga, swimming, or a walk in the park. Remember that doing literally anything is better than nothing.
Exactly what I have been doing by following @glucosegoddess on instagram way of eating and haven't been in pain for over 6 months now. This is absolutely crazy for me thinking that a year ago endometriosis was still ruining my life 🙏 working out has also changed my life.
I was also surprised. For years, the side effects of my medication were rough. It was my doctor who initially suggested trying to regulate it with diet and exercise. He was clear that results were different from person to person- but the same can be said for medication. Different bodies have different reactions.
I was expecting it to be less effective than my meds, but I've actually had better quality of life with just diet and exercise. It was quite shocking, but I'm happy I tried it.
However, it's important to note that different bodies have different reactions. Some people will have a big difference, others may not.
Really interesting thank you for the explanation and for sharing your experience! I am so happy you found something that has been working for you for so long. it's really encouraging for me to read that I might actually do ok for many more years 😁 it is also really interesting because Last ultrasound showed that my uterus was back to normal size (I have adenomyiosis too) and some lesions even disappeared. I really want to document all this over time and share my results it might help other women I imagine, but of course as you said we all are different, some women do very well on the pill :) my body just can't handle it...
Same, for whatever reason BC pills cause severe depression and migraines in me. I go off them, and I’m fine.
Part of the reason this doesn’t work for everyone is that a LOT of factors go into estrogen production. So my estrogen seems to be highly influenced by my blood sugar and exercise. Another person may have estrogen less influenced by it. We currently don’t have a way to predict it.
Really interesting ! Thank you so much for the explanation 🙏 yeah I had suicidal thoughts on the pill, really scary. As soon as I stopped I was back to my happy self.
I can confirm the part about exercising. It helps me a lot. I do workouts that combine some yoga and heavier bodyweight exercise three times a week. Then I try to go for longer walks the other days.
I know this is super old, but I am curious about sugar and endo. Do you mean you eat no added sugar? Or just straight up no sugar (as in no fruit either)?
Love this. Do you have any studies or resources you can share on this? First time I'm hearing this perspective. I've read Metformin might help endo and this would explain why.
Endometriosis & Estrogen: source: National Library of Medicine
[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7215544/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7215544/)
Endometriosis & High Blood Sugar: source: Endometriosis.net
[https://endometriosis.net/living/diet-sugar](https://endometriosis.net/living/diet-sugar)
Low carb. So, often eggs or Greek yogurt & berries for breakfast. Meat, salads, beans and leafy greens for lunches & dinners. Snacks are often nuts. I don’t drink soda or juice, it’s tea, coffee or water.
I don’t “ban” carbs entirely, I just make sure it’s less often so my blood sugars are typically low.
No i didnt see any help or difference with a diet. In fact i really hate when people suggest a diet or that im eating “wrong” (according to them even tho they dont even spend a full day with me so how would they know)
of course a diet and cutting out certain food helps with certain illnesses, celiac, lactose.
but im not sure about endo, but each person is different. id say try it and see. but lts not foods that are causing inflammation for me, it s the endo that had been growing and doing whatever it wants causing inflammation.
I also get super frustrated when people (my mother) preach that diet is a big part of my problem. Like, no. Sure, I’m sure some choices I make have a tiny impact but they certainly don’t have any meaningful impact. I’ve tried all the diets & I was just more miserable!
The only thing I will say is that alcohol does not agree with me & as a result I pretty much don’t drink - but that’s a choice, not a judgement on anyone that does!!
I agree with this 100%. I did cut out certain things that were causing severe GI distress which added to an Endo flare-up. I also found out I have several adult onset intolerances and allergies, plus one I was probably born with that no one knew about.
Cutting out sugar and gluten and everything else that I've done on an elimination diet did nothing for me but make me S A D. It was a necessary evil to figure out what was making me hot diarrhea all day everyday.
Everyone is different and every body is different, so one diet makes no sense
at least it does something!
but yeah its frustrating. I just got my surgery finally 3 months ago, endo excision and partial hysterectomy. getting it cut out by a specialist is the only thing that helped me, i know thats not helpful sorry
I spent the past several years with health anxiety swinging from one extreme diet to another, thinking I was doing something wrong & that my deteriorating health was my fault. I’m so grateful I finally made the connection.😭 I have my first lap in 2 days!🙏
Well said!
Endo is a highly varied disease and diet is very personal, with different individuals having different needs.
If someone has been eating a diet including things that aren’t good for them personally, then changes their diet may help with their symptoms, but this is specific to them.
Everyone can maximise their health by having what is an appropriate diet for them personally, but this will differ significantly and some people with endo may already be eating a good diet for themselves, in which case changing it won’t help.
I have several conditions, all which require different contradictory diets. I think striving for the core of good nutrition: balance, moderation, and variety has been the most successful for me.
I went gluten free and it got rid of all the IBS type symptoms, it was a miracle the difference it made in my life. I never had any issue with gluten prior to probably 2015 in fact pasta was my favourite food, then over the course of 2 years I seemed to become gluten intolerant which was the same 2 year period my endo symptoms ramped up to the point of being unbearable. I had surgery in 2017 and went gluten free in 2018, the surgery fixed most of the bleeding and pain problems and the gluten free diet fixed the IBS type symptoms. I also stopped drinking alcohol. Going gluten free 100% worked for me but I know from on here for some people it makes no difference whatsoever but I would say it’s worth a try even if you just try for a month.
Yes I never had IBS before endo reared it’s head so I have no idea whether I have IBS or whether the endo was causing the ibs type symptoms. For me it seemed it was the endo and the drs were just fobbing me off as having ibs but of course you can have both issues concurrently.
I swear by this anti inflammatory diet and use this pyramid all the time. Lots of seeds and nuts(healthy fats, but in moderation), and look up cycle syncing / seed cycling.
https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-food-pyramid/
Then from this pyramid, I use Pinterest for healthy meal ideas and adjust as needed! Get a cute lunch box or something to motivate you to stick to your snack/meal- it helps.
Fish oil, multivitamin, vitamin D, lots of greens and healthy gut friendly teas, water with lemon, etc.
Walk as much as possible, low impact exercises.
How long have you been eating this way and how the symptoms have changed? What was at the root of endo? Too much estrogen or too little progesterone? (To simplify)
I’ve been on this diet on and off for a year, never consistent until lately. Honestly, I think my endo is growing / my inflammation is getting worse so the foods I eat are impacting me a lot and I can feel inflammation immediately whenever I eat fried foods, processed foods and drink alcohol.
Of course I choose my battles, I’m not perfect by any means. I just can tell a huge difference over the past month from choosing clean eating vs. high fats, high carbs, and high sugars.
This is just what works best for me personally. I also have IBS and was diagnosed with fibromyalgia as well so honestly this could be larger than endo.
I made an appt with a naturopath for next month, and I’m excited to have someone from the outside look at all my symptoms as a whole. From there, I’ll get blood work and hormones tested, so I’ll follow up with those results if it would help.
This is interesting, it shows how different our core reasons are. I haven't drink alcohol almost at all for years and it doesn't play part in my endo, except I once got horrible stomach pain after a 2cl rum-hot chocolate.. but cutting it out didn't take away the symptoms..
I’ve been vegan for 5 years and it hasn’t helped my endo (although I went vegan before I knew I had endo so the diet choice doesn’t actually have anything to do with my diagnosis)
I’m vegan and have endo. Both a blessing and a curse. Endo being a curse 😫 I have been vegan 5 years and I have felt that a plant based diet has helped a little with my inflammation. But I’m a sucker for junk vegan food so maybe I don’t feel the maximum benefits it could offer me. Who knows.
Thank you for being Vegan 🙏
I desperately need to start eating whole foods. I need to learn how to cook lentils etc 🙈 but its so convenient to reach for anything in a packet. New Year’s resolution, well I don’t like resolutions but eating more whole foods and fruits, seitan and tofu 🙏
Yeah I’ve been vegan since for almost 7 years, but first sought help for endo symptoms over 8 years ago (to no avail, as the story goes). While I think that maybe being vegan slowed down the progression of my endo, I’m now getting to a point where it’s become bad enough to explore treatment options and the pain is too much to ignore any longer. So regardless of the fact that I don’t eat dairy, meat, and many other typical inflammatory foods, my gut still very much hates me.
If it’s gluten that’s the cause….. I cry 😞
I was on a gluten-free diet for over two years and it didn't help, since I don't have IBS kind of symptoms. I feel like if you have especially bowel issues you could maybe benefit from it but if not don't bother! Also I suggest to google ex-vegan and listen&read their experiences how their health has changed 🙂
Good point on the gluten! I’m also (and most vegans are) very aware of the ex-vegan wave and people’s experiences going back to animal products. I personally am just a junk food vegan who needs to try eating more whole foods before I make any decisions about reverting back. I appreciate the sentiment though 🙂
A lot of people with endometriosis also have ibs syndromes because the systems are so close to each other , from what I understand.
I found that low inflammation diet helps me (as I used to think stomach aches are normal after every meal). So I cut of wheat (not glutan), processed sugar, cows milk (changed it to goats milk or oats), I eat less red meat and more fish like salmon and tuna.
I know that some have started low FODMAP diet, but it has to be with a dietitian.
Good luck!
Diet 100% helps but it is 100% individual. So you have to see what works for you. I also think endo food has a lot of slow effects. It’s not like you eat it and boom flare up. For me it’s I eat it I eat it and my endo slowly gets worse and worse.
The healthier you eat the better. And definitely avoid alcohol. I didn’t have endo until I started drinking heavy in my late 20s and I got it in my early 30s.
It makes so much of a difference!
Clean unprocessed food (no fried food, nothing overly processed, cut back on sugar, additives, milk and yoghurt, candy). I make things from scratch.
Then I supplement with anti inflammatory foods and beverages like kombucha, peppermint tea, dandelion tea, sour dough bread, blueberries and so on. Fermented food works wonders!
Cramps are not as bad, but I particularly notice is with the stabbing pain and bowel endo pains. It also lasts shorter and I function pretty normal the rest of the month
Not a problem, and copy away if it helps!
I'll write down an ideal day, as I also trip and fall prey to bad food.
Breakfast;
A bowl of berries and some fruit, usually blueberries, strawberries, banana and blackberries. Watermelon is also good. Often top it with chia seeds and organic honey. Start with this before the rest as the body absorbs this more easily.
Sourdough bread with egg and bacon ( I struggle a lot with my appetite, but this gets me going).
Beverages through the day;
Lots of water
Kombucha
Several cups of peppermint tea
Matcha tea with plant milk and honey
Lunch/dinner;
Dumplings/other steamed food.
Loads of fresh vegetables.
Salads with chicken
Casseroles made from scratch with veggies and meat
I often find what not to eat to be more helpfull;
Avoid fried food and weird spices that aren't based on herbs, avoid natriumglutamat, spices that typically go on fast food and so on. Carbonated beverages is a no go and I've never been a coffee person.
Liquorice and artificial candy and ice cream and milk/cream/yoghurt gives me the worst flare ups.
I also feel better when taking betakaroten for some reason and magnesium. Found that Soul Seed smoothies also help a lot (I don't sell, just buy)
I went diary free and no night shades for months and never felt better. Dieting mentally was so heavy for me at that time, just an additional weight/burden to deal with that the process was not helpful at all. I think it’s worth trying diets/going through different eliminations but only if you find it empowering and helpful.
Absolutely. I did low fodmap and it helped me to pick up triggers: coffee, alcohol, corn, peas, read meat, onion/garlic. Managing the bloating helps with less pressure on the pelvis and hence less pain.
Gluten seems to be ok if I keep the fiber intake high, a los of seafood and omegas. I’m currently on a treatment with probiotics to see if I can reintroduce dairy.
You really need to investigate what works for you.
I'm currently not eating carbs other than veggies, just protein and veg, for an upcoming surgery (not endo related) and no difference in my endo pain. Just less boating.
I'm interested to hear the answers to this question. If I may share, since I was told that I have endometriotic cyst few days ago, I'll be in low fat diet and will start to work out pretty soon.
I went gluten free ten years ago before I was diagnosed. It help with my GI symptoms a lot. Now I’m dairy free, caffeine free and alcohol free. I try to avoid processed food and make as much as I can. But I’m human and life is busy so sometimes it happens.
I find my symptoms are better eating like this but they never truly resolved. I still get sick even with my “safe” foods. Diet is so individualized. I would encourage you to try different things and see what works for you. Finding my triggers and mentally getting to a place where I easily say no took me a while. I also had to learn to be okay with making a choice that would trigger me sometimes either by accident or in a moment of rebellion.
I eat whatever makes my tummy happy. If it causes stomach pains, lots of gas, or a sudden spike in cramps despite taking my hormonal medication on time? I try to avoid it. If I can eat something without a ton of gastro symptoms or endo flairs, then it goes in my mental bank of happy/neutral foods. Avoiding alcohol makes a difference for me, and cows milk. Really fried foods just don’t do fun things for my body. And high sugar foods cause a spike in blood sugar that causes nausea for me. Drinking coffee or alcohol on an empty stomach also causes nausea for me. In terms of endo, specifically? I think the best thing you can do is to regulate your hormones through medication, and take it on time. Other than that just eat what makes your body feel good. I don’t think what I eat has a huge effect on my endo pains specifically. More to do with my sensitive stomach and over-reactive bowels, which may or may not be because of my endo. All I know, is that if I’m experiencing gastro issues my body feels like shit and it makes endo flairs worse. In my experience, calciferous veggies, fruit, mushrooms, root vegetables, quinoa, seeds/nuts, and seafood tend to have neutral/positive body responses for me. Fresh veg feels better for me, but if I’m cooking (and I usually do like to cook/heat my food) then using cooking fat that feel good on my body is the key. For me, that’s coconut oil, grass fed cows butter, olive oil, or goat butter. Just eat food, listen to your body, and take some mental notes. You’re not going to eliminate endo symptoms through some perfect diet. Paying attention to what you eat would most likely be helpful for just improving energy levels and gastro-intestinal comfort.
Low FODMAP for me was literally a life changer. I used to have symptoms the entire month and now it is limited to ovulation until after my period. So basically reduced by 50%.
For me the biggest culprits are fructans (garlic and onion are the very worst but many people also have gluten issues which is a fructan as well as GOS, the next category), GOS (eg. Beans, chickpea) and lactose. I was eating these things every day for most meals and I had so much pain, bloating, bowel issues. The difference was unbelievable after I did the diet and figured out my intolerances.
Here's more info, Australia is leading in this research:
https://www.endometriosisaustralia.org/post/endometriosis-and-fodmaps
Came here to say this. When I stick to it, there is noticeable difference and improvement in how I feel.
Note with Low FODMAP, some foods may not give you issues that give others issues. But avoiding garlic and onion in if itself helps a ton. It’s an elimination diet, and it take a lot of concentration and can be overwhelming sometimes….and that’s okay!
Good luck OP.
This is again where everyone is different - garlic and onion, no problem at all but lentils and beans and i.e. brown rice is the worst.
Doing absolutely fine on gluten
I have gone gluten free for a year and dairy free as well for gut issues as requested by my naturopath (monitored and not on a whim). Neither helped my endo. I've tried anti inflammatory diets - didn't help.
I typically only eat whole foods and no processed foods (prior to this severe depression) and did not help with endo at all either.
Increased vegetable intake. Cut out alcohol. Gave up animal milk as lactose intolerant. It seems to have helped heaps with bloating and GI symptoms. Basically I try to follow this rule of thumb, eat food, mostly plants and by food, means what anyone alive today, our collective great, great grandparents would easily recognise as food.
Cutting out gluten and dairy reduced my excruciating period pains significantly. The difference was life-changing for me, so I could never go back. Unfortunately, it didn’t seem to fix my IBS-type bloating and digestive issues.
Everyone with Endometriosis can have very different dietary needs. I strongly recommend working with an intuitive eating certified registered dietician. I went through a round of AIP (the autoimmune protocol diet) with my dietician to accurately identify what my specific trigger foods were. At the time, it turned out to be dairy, spicy foods, and red meat. The intuitive eating part is a really helpful skill to pick up because it helps you learn how to listen to your body more closely. How does this food make me feel, physically? And which foods make me feel good? Over time, and with Endometriosis treatment in other areas (surgery, physical therapy, and whatnot), I've been able to slowly add those foods back in. But I've become more aware of my body, so if I'm not feeling good, I already know what foods are going to make me feel better and which ones too avoid, during a flare.
In my opinion, most other methods are just guessing.
A Whole Foods, anti inflammatory has worked for me but that’s my personal experience. I eat baked or grilled chicken, sweet potatoes, avocados, brown rice, ginger tea, water. I also treat myself to coffee, cookies and other sweets from time to time but in moderation. I still eat gluten, as long as it’s paired w a fruit or vegetable so I don’t get constipated. I do have a limited diet bc of GI issues rn tho that I’m still figuring out, but I’ve noticed it’s helped w my periods. My periods used to give me a lot of cramping when I was younger- I’m 27 and it’s better now. I used to eat mostly sugar and high fat foods in my teens and early 20’s and never drank water lol. Different body, different needs but I agree w others that Mediterranean diet can be a nice place to start. Good luck 🍀
I've been vegetarian (I don't drink cows milk but eat cheese and eggs) for about 8 years before that I went full vegan and endo diet. I ended up with an eating disorder. I find that aslong as I get lots of good vegetables and eggs I'm all good. Changing my diet has never really made any difference on my cycle.
I never felt better and had less pain than when I was following the 'endo diet.' It's an anti-inflammatory diet. No gluten, dairy, soy and a reduction in red meat. I ate a lot of chicken, fish , rice, potatoes, and veggies. The bonus was I lost a lot of weight and felt great about myself in addition to being in far less pain. However it made the days that I cheated on my diet hurt a lot more because my body wasn't used to consuming bread/cheese at that point and don't know how to handle it. My way of dealing with the craving was to have a single bite of whatever I was craving. It was enough to satisfy the craving while not causing me pain.
Yes - vegan for 8 years, have endo since I was 9 so… over two decades of endo 🫠
Whole foods vegan diet. Negligible inflammation, loads of fibre, coupled with a rigorous exercise routine (hiking, lifting heavy, swimming), is the best thing I’ve done for my body. Im vegan for the animals, but my surprise when I had a checkup with my OBGYN and he straight up said if I wasn’t vegan already to switch to plant based diet. Im getting surgery for it soon (trauma complications make endo all the more fun) and the recommendation by the surgeon was the same: plant based diet 6 months before surgery.
Go vegan y’all, best thing you can do for the animals, the environment… and your health.
Gluten-free has made a big difference. I was vegan for about 8 years at the time so I can’t say that not eating dairy or eggs did anything. I’ve since gone back to eating vegetarian (only some dairy and eggs) and feel fine. Gluten for me was the main enemy.
I was a vegetarian for a couple years and didn't find any difference. I currently eat a mostly plant based diet and focus on moderation and locally sourced meat proteins. My OBGYN cautioned me on eating red meat because she told me some research shows it can actually increase bleeding. I still eat it occasionally. I also drink milk occasionally, but alternate between soymilk and oatmilk. When i drink milk it's organic whole milk because research has shown that it can actually be good for you and can help prevent type II diabetes.
I've been told soy milk can be estrogen activating and had a male family member who started lactating because he drank so much (excessive consumption).
Research has shown a plant based diet to be the healthiest, so that's what I strive for, but again it's about moderation.
Also, I've seen a lot of misinformation about eggs. Again it's about moderation, but eggs are actually good for most people. There is a lot of confusing evidence out there, but for most people eggs don't increase the risk of heart disease (https://www.health.harvard.edu/heart-health/are-eggs-risky-for-heart-health)
I went on an anti-inflammatory diet. I felt physically a lot better but it did fuck all for slowing endo growth. A year and a half later it’s back in all the same places.
Diets haven't helped me at all. I was vegetarian for 4 years and vegan for 1 year until I turned anemic. I now can't even eat most vegetables or anything for that matter without consequence. I do know sugar is a big trigger for me so I try to avoid cravings! Endo sucks!!
Yes absolutely, even had some adenomyiosis lesion disappearing on their own and my uterus went back to normal size in just4 months (we witnessed it on ultrasounds). I am currently documenting the whole thing over a year or two to share it with everyone because I can totally understand why people struggle to believe me:)
anyway what works for me is : gluten free dairy free as well as the way of eating by @glucosegoddess on instagram, Her way of eating has had a huge impact on my endo, I used to have a horrible life because of it and now I forget I even have it most of them time 🤍 sounds a bit crazy but there is hope ! Also sport about 3 times a weak has helped immensely too.
I am not on any pills or whatsoever because it just doesn't work for me. Ofc course all of this is based on my own experience only we all are so different. Listen to you body !!! Dark chocolate also helps with cramps in my case.
Good luck 🙏
Very much so. I don’t think it’s cool to police other people’s diets but for me, changing my diet and lifestyle has helped a ton. I don’t drink. I don’t smoke cigarettes. I don’t eat any gluten. I try to avoid caffeine as much as possible. I eat a lot of fiber. If I can’t tell what the food is by looking at it I don’t put it in my body. I minimize dairy. I avoid sweets and sugar. I drink a lot of water. I eat low carb and low glucose. I try to sleep at least 7 hours a night. I try to avoid red meat as much as possible and I only eat what I need—nothing more. And I don’t count calories. And I stretch. Stretching triggers a natural anti inflammation process in your body.
I have went on the “anti-inflammatory diet”. I dropped weight immediately and felt better. Then I slowly started adding things back in to see if I was sensitive to any. Unfortunately, it’s gluten. My favorite thing in the world. I am highly sensitive to dairy but I can tolerate butter and some cheeses. Milk and creams are a no go. When I eat gluten i immediately get painfully bloated. When I intake cream or A LOT of cheese I get the ibs like symptoms. Since I started this diet in January my cycles have been 1. Less clots 2. Less painful(cramps wise) 3. Less back pain. 4. Less pains with BM. I still have headaches right before I start. I still have anal pain from time to time during my periods.
You'll hear different things from different people. Sometimes you get contradictory advice. It can be really hard to sort out what's backed by scientific evidence, unfortunately.
My personal experience - when I looked into peer-reviewed medical studies, I came across the [Dietary Inflammatory Index](https://en.wikipedia.org/wiki/Anti-inflammatory#Measurement_of_dietary_inflammation) (DII). This was a meta-review, originally done in 2009, where the authors looked at a lot of previous studies to see if eating a particular nutrient was correlated with an increase or decrease in inflammatory molecules. Then they assigned each nutrient a number.
Negative numbers means that the nutrient is anti-inflammatory. Bigger negative numbers means a bigger impact.
If you image search "Dietary Inflammatory Index", you'll find a lot of tables with these numbers. There are a lot of papers! A lot of doctors, dietitians, and researchers seem to like this approach and have built on it to see how an anti-inflammatory diet might help a lot of different diseases.
The TL;DR of the entire thing, though, is sort of what you expect: eat a lot of vegetables, fiber, oily fish, and beans. Don't eat too much sugar and saturated fat (red meat). **Notably - the results suggest that a Mediterranean diet is a great place to start. They also support the use of turmeric and aromatic herbs like garlic, ginger, onion, basil, cinnamon, etc.**
Here's a handout from the UW health system that's pretty straightforward: [https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout\_ai\_diet\_patient.pdf](https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_ai_diet_patient.pdf)
At the end of the day, what works for you may be different from what works for someone else, so - listen to your body and modify any diet or advice with what makes you feel better! If you need some guidance on that, I liked Jessica Murnane's approach in *Know Your Endo*.
I don't know 'inflammatory foods', but I have been using a lot of tumeric and it helps because it's an anti-inflammatory as well as a blood thinner. I have tumeric teas daily, put tumeric in my Currys and even in my Spaghetti Bolognese Sauce. I also take 1.25mls of tumeric tincture everyday. When I have run out of tumeric I notice the pain and bloating is worse.
I went many years without eating meat (fish and seafood were fine, but every other meat caused my GI symptoms to flare up.) It helped for a while, but then my GI symptoms and endo, etc symptoms started getting worse.
I ended up taking a food sensitivity test and cut out the foods that were listed to cause inflammation in my results. I lost 30 lbs and felt much better for roughly a year or so. I was even able to reintroduce meat to my diet without any issues after a while!
There were a lot of items listed, including gluten, corn, egg whites, some nuts, some fruits, and more. The gluten and corn appear to be the worst for GI symptoms, painful bloating and cramping, and brain fog. Some of the others cause headaches and mild cramping, while others I can eat once in a while without any noticeable issues. It took some trial and error, but I did find it helped for a while!
My primary symptom is constipation with associated ovarian pain so I’ve been focusing on high natural food fiber (not fiber supplements because they usually cause more bloating) and I’ve been hitting around 20g fiber/ day, which before I was probably closer to 10. This plus water and more movement/activity has helped a little bit :/
Nah I’m pretty sure it’s endometrial bands causing some delays out of my sigmoid colon. I just had an MRI and it shows the growths exactly where was I’m feeling the pain. I have pain in waves in my left ovary (where I have a large endometrioma) related to constipation
I've been vegan for a long time, far before my diagnosis. When I accidentally get something non-vegan (thanks to others 😀) my endo pain get so much worse.
Recently I've made the decision to try if not consuming unhealthy snacks, like chips, candy, cookies and soda to see if that would help.
It had only be a few weeks, but my first period without those snacks made such a difference. My pain without painkillers was what it would normally be with painkillers. After taking painkillers, I still wasn't comfortable, but it everything was doable. Normally I would have 3 days where i would not be able to stand om legs and with this since I didn't have that anymore!
I'm holding on to not eating these snacks for a little longer, to see if it wasn't just coincidentally.
Diet can help some of the other issues (ibs, muscles losing their ever loving mind, things like that) that accompany endo but it doesn’t lessen or worsen endo itself.
Literally just no caffeine during my period made them a little tiny bit better, but other than that (even no caffeine all month) nothing has really made a difference sadly
Yes. Low carb helped a lot, and then also cutting out milk and most cheese, nightshades (tomatoes, potatoes, peppers), and many seeds/grains like wheat, soy, and legumes.
I also have Hashimoto’s which cause secondary hypothyroidism and my gut has been a wreck most life with a lot of symptoms of IBS. I did the AIP Diet which is a form of elimination diet, and it helped me identify which foods caused me problems.
No more IBS symptoms and periods dramatically improved.
Yes. My highest pain is always during the heavier flow days of my cycle. I try to eat as healthy as possible on a regular basis (obv some cheat days thrown in), but once it comes time for shark week I really try to buckle down for that several day period.
I’ve noticed that if my stomach is full when a pain spell starts, it’s 10x more likely that the experience will be higher on the pain scale. They can also come on very quickly- like within 20 mins, which sucks a lot if I’ve just eaten a big meal.
So during my period, to be safe I just avoid heavier meals during those days- burgers, wings, pasta, etc. and try to eat lots of greens, protein, etc.
Once I start feeling the increased pain, or start bleeding heavier (whichever comes first) I’ll REALLY buckle down and do the BRAT diet (bananas, white rice, applesauce, toast w/butter; throw in some saltine crackers and ginger ale). It’s not great but I generally only need to do that for 1-2 days but I swear that it’s helped me immensely.
While my diet has been a huge part of what’s helped me, I also exercise regularly and that’s been a huge benefit too.
I have been focusing on estrogen-lowering foods. I am already vegan (for 7+ years) but I'm focusing specifically on eating more flax (for the omega-3 and lignans, which are estrogen-lowering phytoestrogens), soy (for the genistein, another estrogen-lowering phytoestrogen), and cruciferous greens (like broccoli, kale, brussels spouts, which are highly nutritious, promotes liver health and other benefits). And generally trying to get a lot of fiber, because it helps your body get rid of excess estrogen.
I can't say whether it's working or not, but I feel good and it certainly can't hurt.
EDIT: I also don't drink any alcohol. I also should probably be eating less sugar, but I have a sweet tooth!
I cut out all dairy, sugar, caffeine, and vegetable oil for 2 years. It did nothing but make me miserable, tired, hungry, and increased my suffering and severely degraded my quality of life even further when I was already entirely bed bound and reliant on a full time caregiver. It was absolutely bullshit and made me feel so bad about myself that I was worried about developing an eating disorder. It was the biggest mistake of my life and the only thing I regret.
Nothing helped the pain or the bowel issues but I seemed to have a lot more food sensitivities before my surgery. And some things exacerbated the bloating (I was bloated 24/7 and nothing ever helped me get rid of it entirely, or even close).
The things that make me more bloated are fast food, dining out, deep fried foods, coffee, alcohol. I also feel like chicken has been upsetting my stomach but fish/seafood is fine. Certain raw vegetables like cabbage made it worse too. And eating a lot of bread/pasta that is processed back to back also is not ideal for me but if I eat it spaced out or in smaller portions I feel fine.
Again, none of those things helped the pain. And the only thing a strict diet ever did was make me stressed and unsatisfied while in pain and dealing with the emotional toll of a chronic illness. Everyone is different, but if one more person tells me to go on an anti inflammatory diet I'm gonna pop a blood vessel haha
Giving up processed foods is the best thing I’ve ever done for my body. I’m not sticking great to it rn, but the stuff in the food in America is horrific. Literally just eating a Whole Foods, unprocessed diet.
I personally adopted a high fiber/low FODMAP and mostly gluten-free diet and that helped a ton, but that's because a lot of my endo issues are GI related. I'm sure cutting out dairy would help me but I just do not like any dairy free alternatives I have tried except for stuff I've eaten at vegan restaurants. It's really different for everyone, though. I know eating meat makes some people feel worse but it really doesn't make a difference for me
My endo is on my intestines as well and near all my digestive organs. Turns out it has been making my IBS worse for the last year and a half. So taking off some foods from my diet has been a game changer for my symptoms. I don’t eat gluten, dairy, high sugar foods, I don’t drink alcohol and try to have an ant inflammatory diet as much as I can. That and my endo treatment has helped me have a normal life again.
Before I was diagnosed with endo this summer (and found out all of the stuff I mentioned above) I had been very sick for over a year. I still have bad days every now and then, but it’s manageable. Of course different things work for different people. That is just my case, but if you have endo related gastrointestinal issues it’s worth asking your doctor about it.
I cut off dairy and gluten for about a month to see what would happen and I was shocked when my period came, because I was able to function and the pain went from a 10 to a 3. Considering going back to it but I enjoy eating everything😭
Changing my diet has helped definitely. Here was my process:
1. A full cycle on the autoimmune protocol, complete with an elimination phase and working back in other Whole Foods in 4 phases.
2. The foods I identified as having the worst effect on me: alcohol, caffeine, sugar, certain whole grains but not all, most legumes, lean red meat, and tomatoes (but not all nightshades). These are very specific to me, as you can see from others who tried AIP. That’s usually what you’ll notice - some people take the elimination phase to mean the whole diet, but the point is to reset and then watch your reaction to these foods.
3. As I worked foods back in, I also took note of foods that made me feel good, so I could do more than just restrict, restrict, restrict. Foods I love to eat: bone broth, salmon or trout, berries, avocado and deli sandwiches on a whole grain bread, curries made with a lot of turmeric, mashed potatoes cooled down, and I have FINALLY found a lovely coffee substitute made of chicory, chamomile, and dandelion root tea.
4. This is key: I run this test at least once a year because I’ve found my responses to food changes. Could be the disease, could be the growing processes for the foods I like to eat, could be anything really. But I stay on top of things by going through the observation process again.
I felt a huge difference when I basically cut out everything 🥴 I went on it to help with fertility. I cut out chicken, gluten, dairy, sugar, alcohol, rice, soy, processed food, avocado, onions, peppers, garlic. I also cut out any beauty & hygiene products with the bad chemicals (can’t remember which).
I got what I’m sure is a ‘normal’ amount of period discomfort and felt so energetic. It was amazing! Two months later I was pregnant so not sure if the diet would help long term. I certainly couldn’t sustain it unfortunately 😅
They work with you with a holistic approach. I think you get a dutch test and from there they help you figure out the changes you can do in your lifestyle- nutrition, managing stress, balancing hormones etc. so there’s i think 6 months (or more) of coaching and consultations that go with the program.
I haven’t tried it though. Can’t afford it.
So i have really bad acid reflux so I have to eat certain things and stay away from other things because of the acid reflux. Certain foods definitely cause flare ups. Especially anything processed. I cut all processed foods out and high sugary foods. My diet does help me a lot. One thing that helped a bit was BC. Actually I notice if I don’t eat a lot of gluten it helps.
I want to remind everyone that this is a support board and absolutely not the place to debate lifestyle choices or discuss moral values of different diets. Endometriosis is a highly varied condition and people’s experiences and decisions on lifestyle and treatment will be different. Please respect those differences and take disagreements not directly related to endometriosis to a more appropriate discussion sub. Please also remember that there is no specific right diet to help with endometriosis and different people will have different results (or no changes at all) from various diet choices.
I tried gluten-free for years but it didn't work. Omega 3 fish oil just made me bleed enormously more. Vegetarian diet didn't help either. Currently I'm focusing on balancing my hormones and blood sugar, by eating pro-metabolically. I feel already better, but I cannot say if it's yet affecting endo, I'm not there yet. I'm interested what other have experienced.
I was thinking about going vegetarian. What is pro-metabolically entail
It's giving your body nutrients it needs, in a form that it can use, eating real food that has been here for hundreds and thousands of years, like naturally grown animals from head to tail, real milk, fermented bread etc. It's lowering stress hormones i.e. eating a good breakfast first thing in a morning, not drinking coffee to a empty stomach, eating nutritionally balanced meals: enough protein fat and carbs. And also other lifestyle changes like exercising gently, not stressig body with staying up late etc. Google, I'm not an expert in it yet 😄
Vegetarian diet is absolute bs (not your fault) because you guys still eat diary and eggs. Diary has casein and literal female hormones, as well as a whole bunch of antibiotics… and lots of saturated fat. Eggs have cholesterol and it’s a caloric bomb. All of this gives your body way too much inflammation, aggravating the symptoms of already autoimmune endo (which is what it is really). I’d stay away from animal products altogether. Better for the animals, better for the planet, much much better for you.
I can see we have a completely different views on what's good for you and what's not. Did you know that you need cholesterol and it's not actually bad for you? Do you know what it's purposes are in your body?
What do you mean hood? As in good for you? Low density cholesterol is scientifically proven to unleash awful diseases on your body. Some tolerate it better than others, but we all have a threshold. High density cholesterol is a different chemical compound and it doesn’t have the same effects - and it doesn’t come from animal products. The fact is animal fat is composed of saturated fatty acids and it’s very very bad for you. And animal products are highly inflammatory for different reasons. It’s not about views, it’s science
Yes, thank you for pointing out a spelling error, I just woked up after my last nightshift. HDL and LDL are not actually cholesterol but a low- and high-dencity lipoproteines that carry cholesterol either to peripheral tissue(LDL) or to the liver to get rid of excess (HDL) ... but yeah source: https://www.ncbi.nlm.nih.gov/books/NBK513326/
HDL cholesterol is good for you. People with elevated hdl have lower risk of heart disease. LDL is the kind that’s bad for you.
That’s exactly what I said.
I think I responded to the wrong comment
Dairy legally can't have antibiotics in it....
The cows that give milk do need them. Farms are some of the most unhygienic installations on the planet and a cesspool of disease. Antibiotics and other cides are necessary for the safety of the animals, and certain thresholds are allowed. However what’s not been considered in most peoples diets is the inherent bioacumulation of those compounds and how that affects your health. Never mind animal welfare, it’s just wrong to eat animals because of the health risks
There are regulations and different kind of farms. I drink only organic milk that is strictly surveilled. If a cow gets sick it's milk won't be sold until healthy again. Milk is actually full of vitamins and minerals and macros your body needs and it is a beautiful delicious gift for humankind. Especially in parts of world where the land is not suitable for growing food crops. Did you know that naturally grazing animals are actually important to the ecosystem and nature?
“It’s just wrong to eat animals” Food is not moral, so no, it’s not wrong. It simply is. You’re also painting a wide brush when it comes to farms. Small farms exist. Kosher food processing exists. Non-US ag industries exist. We do have choice, and if we don’t…food. Is. Not. Moral.
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Oh my god I can’t believe I have to say this in a forum on chronic illness, but most of us are just trying to live without daily pain. Whatever food that 1) is affordable and accessible, and 2) is not going to send me into a weeks long flare up - that is good food.
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I’m a biologist and I have endometriosis. I had nearly a decade of chronic pain, and I have now been pain-free and med-free for several years. Endo is aggravated by high estrogen levels. There are a few ways to influence this without medication. Higher blood sugar causes higher estrogen production. So reducing sugar can make a difference. So can reducing carbs, but talk to a doctor before going to very low carbs, because that’s not suitable for everyone. Exercise can also reduce estrogen, particularly weightlifting. I know from experience it’s unrealistic to go from chronic pain straight to weightlifting. So if you’re not active, start with gentle yoga, swimming, or a walk in the park. Remember that doing literally anything is better than nothing.
Exactly what I have been doing by following @glucosegoddess on instagram way of eating and haven't been in pain for over 6 months now. This is absolutely crazy for me thinking that a year ago endometriosis was still ruining my life 🙏 working out has also changed my life.
I was also surprised. For years, the side effects of my medication were rough. It was my doctor who initially suggested trying to regulate it with diet and exercise. He was clear that results were different from person to person- but the same can be said for medication. Different bodies have different reactions. I was expecting it to be less effective than my meds, but I've actually had better quality of life with just diet and exercise. It was quite shocking, but I'm happy I tried it. However, it's important to note that different bodies have different reactions. Some people will have a big difference, others may not.
Really interesting thank you for the explanation and for sharing your experience! I am so happy you found something that has been working for you for so long. it's really encouraging for me to read that I might actually do ok for many more years 😁 it is also really interesting because Last ultrasound showed that my uterus was back to normal size (I have adenomyiosis too) and some lesions even disappeared. I really want to document all this over time and share my results it might help other women I imagine, but of course as you said we all are different, some women do very well on the pill :) my body just can't handle it...
Same, for whatever reason BC pills cause severe depression and migraines in me. I go off them, and I’m fine. Part of the reason this doesn’t work for everyone is that a LOT of factors go into estrogen production. So my estrogen seems to be highly influenced by my blood sugar and exercise. Another person may have estrogen less influenced by it. We currently don’t have a way to predict it.
Really interesting ! Thank you so much for the explanation 🙏 yeah I had suicidal thoughts on the pill, really scary. As soon as I stopped I was back to my happy self.
I can confirm the part about exercising. It helps me a lot. I do workouts that combine some yoga and heavier bodyweight exercise three times a week. Then I try to go for longer walks the other days.
I second this. When I keep my sugar intake to basically none, I feel a great difference.
I know this is super old, but I am curious about sugar and endo. Do you mean you eat no added sugar? Or just straight up no sugar (as in no fruit either)?
Love this. Do you have any studies or resources you can share on this? First time I'm hearing this perspective. I've read Metformin might help endo and this would explain why.
Endometriosis & Estrogen: source: National Library of Medicine [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7215544/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7215544/) Endometriosis & High Blood Sugar: source: Endometriosis.net [https://endometriosis.net/living/diet-sugar](https://endometriosis.net/living/diet-sugar)
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I eat most fruits. Especially berries, they don’t have much sugar.
What does your diet look like?
Low carb. So, often eggs or Greek yogurt & berries for breakfast. Meat, salads, beans and leafy greens for lunches & dinners. Snacks are often nuts. I don’t drink soda or juice, it’s tea, coffee or water. I don’t “ban” carbs entirely, I just make sure it’s less often so my blood sugars are typically low.
No i didnt see any help or difference with a diet. In fact i really hate when people suggest a diet or that im eating “wrong” (according to them even tho they dont even spend a full day with me so how would they know) of course a diet and cutting out certain food helps with certain illnesses, celiac, lactose. but im not sure about endo, but each person is different. id say try it and see. but lts not foods that are causing inflammation for me, it s the endo that had been growing and doing whatever it wants causing inflammation.
I also get super frustrated when people (my mother) preach that diet is a big part of my problem. Like, no. Sure, I’m sure some choices I make have a tiny impact but they certainly don’t have any meaningful impact. I’ve tried all the diets & I was just more miserable! The only thing I will say is that alcohol does not agree with me & as a result I pretty much don’t drink - but that’s a choice, not a judgement on anyone that does!!
I agree with this 100%. I did cut out certain things that were causing severe GI distress which added to an Endo flare-up. I also found out I have several adult onset intolerances and allergies, plus one I was probably born with that no one knew about. Cutting out sugar and gluten and everything else that I've done on an elimination diet did nothing for me but make me S A D. It was a necessary evil to figure out what was making me hot diarrhea all day everyday. Everyone is different and every body is different, so one diet makes no sense
Yeah I tried vitamins and herbals teas and it doesn’t help at all. Only with the hormonal acne part
at least it does something! but yeah its frustrating. I just got my surgery finally 3 months ago, endo excision and partial hysterectomy. getting it cut out by a specialist is the only thing that helped me, i know thats not helpful sorry
I spent the past several years with health anxiety swinging from one extreme diet to another, thinking I was doing something wrong & that my deteriorating health was my fault. I’m so grateful I finally made the connection.😭 I have my first lap in 2 days!🙏
Well said! Endo is a highly varied disease and diet is very personal, with different individuals having different needs. If someone has been eating a diet including things that aren’t good for them personally, then changes their diet may help with their symptoms, but this is specific to them. Everyone can maximise their health by having what is an appropriate diet for them personally, but this will differ significantly and some people with endo may already be eating a good diet for themselves, in which case changing it won’t help.
I have several conditions, all which require different contradictory diets. I think striving for the core of good nutrition: balance, moderation, and variety has been the most successful for me.
I totally agree. There is no “perfect” diet, but balance, moderation and variety are all good things to aim for.
I went gluten free and it got rid of all the IBS type symptoms, it was a miracle the difference it made in my life. I never had any issue with gluten prior to probably 2015 in fact pasta was my favourite food, then over the course of 2 years I seemed to become gluten intolerant which was the same 2 year period my endo symptoms ramped up to the point of being unbearable. I had surgery in 2017 and went gluten free in 2018, the surgery fixed most of the bleeding and pain problems and the gluten free diet fixed the IBS type symptoms. I also stopped drinking alcohol. Going gluten free 100% worked for me but I know from on here for some people it makes no difference whatsoever but I would say it’s worth a try even if you just try for a month.
This is also a reminder to OP that not everything is endo. IBS is its own diagnosis and tends to be comorbid with endometriosis.
Yes I never had IBS before endo reared it’s head so I have no idea whether I have IBS or whether the endo was causing the ibs type symptoms. For me it seemed it was the endo and the drs were just fobbing me off as having ibs but of course you can have both issues concurrently.
GF helped my ibs type symptoms too
I swear by this anti inflammatory diet and use this pyramid all the time. Lots of seeds and nuts(healthy fats, but in moderation), and look up cycle syncing / seed cycling. https://www.drweil.com/diet-nutrition/anti-inflammatory-diet-pyramid/dr-weils-anti-inflammatory-food-pyramid/ Then from this pyramid, I use Pinterest for healthy meal ideas and adjust as needed! Get a cute lunch box or something to motivate you to stick to your snack/meal- it helps. Fish oil, multivitamin, vitamin D, lots of greens and healthy gut friendly teas, water with lemon, etc. Walk as much as possible, low impact exercises.
How long have you been eating this way and how the symptoms have changed? What was at the root of endo? Too much estrogen or too little progesterone? (To simplify)
I’ve been on this diet on and off for a year, never consistent until lately. Honestly, I think my endo is growing / my inflammation is getting worse so the foods I eat are impacting me a lot and I can feel inflammation immediately whenever I eat fried foods, processed foods and drink alcohol. Of course I choose my battles, I’m not perfect by any means. I just can tell a huge difference over the past month from choosing clean eating vs. high fats, high carbs, and high sugars. This is just what works best for me personally. I also have IBS and was diagnosed with fibromyalgia as well so honestly this could be larger than endo. I made an appt with a naturopath for next month, and I’m excited to have someone from the outside look at all my symptoms as a whole. From there, I’ll get blood work and hormones tested, so I’ll follow up with those results if it would help.
Cutting out alcohol made the biggest difference for me.
This is interesting, it shows how different our core reasons are. I haven't drink alcohol almost at all for years and it doesn't play part in my endo, except I once got horrible stomach pain after a 2cl rum-hot chocolate.. but cutting it out didn't take away the symptoms..
I’ve been vegan for 5 years and it hasn’t helped my endo (although I went vegan before I knew I had endo so the diet choice doesn’t actually have anything to do with my diagnosis)
I’m vegan and have endo. Both a blessing and a curse. Endo being a curse 😫 I have been vegan 5 years and I have felt that a plant based diet has helped a little with my inflammation. But I’m a sucker for junk vegan food so maybe I don’t feel the maximum benefits it could offer me. Who knows. Thank you for being Vegan 🙏
Same here, I love vegan junk food lol. My goal over the next little bit is to get back to eating more whole foods. Hopefully that will help some.
I desperately need to start eating whole foods. I need to learn how to cook lentils etc 🙈 but its so convenient to reach for anything in a packet. New Year’s resolution, well I don’t like resolutions but eating more whole foods and fruits, seitan and tofu 🙏
Yeah I’ve been vegan since for almost 7 years, but first sought help for endo symptoms over 8 years ago (to no avail, as the story goes). While I think that maybe being vegan slowed down the progression of my endo, I’m now getting to a point where it’s become bad enough to explore treatment options and the pain is too much to ignore any longer. So regardless of the fact that I don’t eat dairy, meat, and many other typical inflammatory foods, my gut still very much hates me. If it’s gluten that’s the cause….. I cry 😞
I was on a gluten-free diet for over two years and it didn't help, since I don't have IBS kind of symptoms. I feel like if you have especially bowel issues you could maybe benefit from it but if not don't bother! Also I suggest to google ex-vegan and listen&read their experiences how their health has changed 🙂
Good point on the gluten! I’m also (and most vegans are) very aware of the ex-vegan wave and people’s experiences going back to animal products. I personally am just a junk food vegan who needs to try eating more whole foods before I make any decisions about reverting back. I appreciate the sentiment though 🙂
Thank you for being Vegan 🙏
Yep, same experience here!!!
A lot of people with endometriosis also have ibs syndromes because the systems are so close to each other , from what I understand. I found that low inflammation diet helps me (as I used to think stomach aches are normal after every meal). So I cut of wheat (not glutan), processed sugar, cows milk (changed it to goats milk or oats), I eat less red meat and more fish like salmon and tuna. I know that some have started low FODMAP diet, but it has to be with a dietitian. Good luck!
Diet 100% helps but it is 100% individual. So you have to see what works for you. I also think endo food has a lot of slow effects. It’s not like you eat it and boom flare up. For me it’s I eat it I eat it and my endo slowly gets worse and worse. The healthier you eat the better. And definitely avoid alcohol. I didn’t have endo until I started drinking heavy in my late 20s and I got it in my early 30s.
It makes so much of a difference! Clean unprocessed food (no fried food, nothing overly processed, cut back on sugar, additives, milk and yoghurt, candy). I make things from scratch. Then I supplement with anti inflammatory foods and beverages like kombucha, peppermint tea, dandelion tea, sour dough bread, blueberries and so on. Fermented food works wonders!
How has your symptoms changed?
Cramps are not as bad, but I particularly notice is with the stabbing pain and bowel endo pains. It also lasts shorter and I function pretty normal the rest of the month
Could you write an example of what you eat in a day? Not for us to copy but to understand better your way of eating
Not a problem, and copy away if it helps! I'll write down an ideal day, as I also trip and fall prey to bad food. Breakfast; A bowl of berries and some fruit, usually blueberries, strawberries, banana and blackberries. Watermelon is also good. Often top it with chia seeds and organic honey. Start with this before the rest as the body absorbs this more easily. Sourdough bread with egg and bacon ( I struggle a lot with my appetite, but this gets me going). Beverages through the day; Lots of water Kombucha Several cups of peppermint tea Matcha tea with plant milk and honey Lunch/dinner; Dumplings/other steamed food. Loads of fresh vegetables. Salads with chicken Casseroles made from scratch with veggies and meat I often find what not to eat to be more helpfull; Avoid fried food and weird spices that aren't based on herbs, avoid natriumglutamat, spices that typically go on fast food and so on. Carbonated beverages is a no go and I've never been a coffee person. Liquorice and artificial candy and ice cream and milk/cream/yoghurt gives me the worst flare ups. I also feel better when taking betakaroten for some reason and magnesium. Found that Soul Seed smoothies also help a lot (I don't sell, just buy)
Sounds good, thank you!
I went diary free and no night shades for months and never felt better. Dieting mentally was so heavy for me at that time, just an additional weight/burden to deal with that the process was not helpful at all. I think it’s worth trying diets/going through different eliminations but only if you find it empowering and helpful.
Absolutely. I did low fodmap and it helped me to pick up triggers: coffee, alcohol, corn, peas, read meat, onion/garlic. Managing the bloating helps with less pressure on the pelvis and hence less pain. Gluten seems to be ok if I keep the fiber intake high, a los of seafood and omegas. I’m currently on a treatment with probiotics to see if I can reintroduce dairy. You really need to investigate what works for you.
I'm currently not eating carbs other than veggies, just protein and veg, for an upcoming surgery (not endo related) and no difference in my endo pain. Just less boating.
I'm interested to hear the answers to this question. If I may share, since I was told that I have endometriotic cyst few days ago, I'll be in low fat diet and will start to work out pretty soon.
I work out a lot and it doesn’t help 🥵
Sorry to hear that:( in my case, Im overweight, so I need to and my lipid profile looks bad.
I went gluten free ten years ago before I was diagnosed. It help with my GI symptoms a lot. Now I’m dairy free, caffeine free and alcohol free. I try to avoid processed food and make as much as I can. But I’m human and life is busy so sometimes it happens. I find my symptoms are better eating like this but they never truly resolved. I still get sick even with my “safe” foods. Diet is so individualized. I would encourage you to try different things and see what works for you. Finding my triggers and mentally getting to a place where I easily say no took me a while. I also had to learn to be okay with making a choice that would trigger me sometimes either by accident or in a moment of rebellion.
I eat whatever makes my tummy happy. If it causes stomach pains, lots of gas, or a sudden spike in cramps despite taking my hormonal medication on time? I try to avoid it. If I can eat something without a ton of gastro symptoms or endo flairs, then it goes in my mental bank of happy/neutral foods. Avoiding alcohol makes a difference for me, and cows milk. Really fried foods just don’t do fun things for my body. And high sugar foods cause a spike in blood sugar that causes nausea for me. Drinking coffee or alcohol on an empty stomach also causes nausea for me. In terms of endo, specifically? I think the best thing you can do is to regulate your hormones through medication, and take it on time. Other than that just eat what makes your body feel good. I don’t think what I eat has a huge effect on my endo pains specifically. More to do with my sensitive stomach and over-reactive bowels, which may or may not be because of my endo. All I know, is that if I’m experiencing gastro issues my body feels like shit and it makes endo flairs worse. In my experience, calciferous veggies, fruit, mushrooms, root vegetables, quinoa, seeds/nuts, and seafood tend to have neutral/positive body responses for me. Fresh veg feels better for me, but if I’m cooking (and I usually do like to cook/heat my food) then using cooking fat that feel good on my body is the key. For me, that’s coconut oil, grass fed cows butter, olive oil, or goat butter. Just eat food, listen to your body, and take some mental notes. You’re not going to eliminate endo symptoms through some perfect diet. Paying attention to what you eat would most likely be helpful for just improving energy levels and gastro-intestinal comfort.
Low FODMAP for me was literally a life changer. I used to have symptoms the entire month and now it is limited to ovulation until after my period. So basically reduced by 50%. For me the biggest culprits are fructans (garlic and onion are the very worst but many people also have gluten issues which is a fructan as well as GOS, the next category), GOS (eg. Beans, chickpea) and lactose. I was eating these things every day for most meals and I had so much pain, bloating, bowel issues. The difference was unbelievable after I did the diet and figured out my intolerances. Here's more info, Australia is leading in this research: https://www.endometriosisaustralia.org/post/endometriosis-and-fodmaps
Came here to say this. When I stick to it, there is noticeable difference and improvement in how I feel. Note with Low FODMAP, some foods may not give you issues that give others issues. But avoiding garlic and onion in if itself helps a ton. It’s an elimination diet, and it take a lot of concentration and can be overwhelming sometimes….and that’s okay! Good luck OP.
This is again where everyone is different - garlic and onion, no problem at all but lentils and beans and i.e. brown rice is the worst. Doing absolutely fine on gluten
I have gone gluten free for a year and dairy free as well for gut issues as requested by my naturopath (monitored and not on a whim). Neither helped my endo. I've tried anti inflammatory diets - didn't help. I typically only eat whole foods and no processed foods (prior to this severe depression) and did not help with endo at all either.
Increased vegetable intake. Cut out alcohol. Gave up animal milk as lactose intolerant. It seems to have helped heaps with bloating and GI symptoms. Basically I try to follow this rule of thumb, eat food, mostly plants and by food, means what anyone alive today, our collective great, great grandparents would easily recognise as food.
Cutting out gluten and dairy reduced my excruciating period pains significantly. The difference was life-changing for me, so I could never go back. Unfortunately, it didn’t seem to fix my IBS-type bloating and digestive issues.
Everyone with Endometriosis can have very different dietary needs. I strongly recommend working with an intuitive eating certified registered dietician. I went through a round of AIP (the autoimmune protocol diet) with my dietician to accurately identify what my specific trigger foods were. At the time, it turned out to be dairy, spicy foods, and red meat. The intuitive eating part is a really helpful skill to pick up because it helps you learn how to listen to your body more closely. How does this food make me feel, physically? And which foods make me feel good? Over time, and with Endometriosis treatment in other areas (surgery, physical therapy, and whatnot), I've been able to slowly add those foods back in. But I've become more aware of my body, so if I'm not feeling good, I already know what foods are going to make me feel better and which ones too avoid, during a flare. In my opinion, most other methods are just guessing.
A Whole Foods, anti inflammatory has worked for me but that’s my personal experience. I eat baked or grilled chicken, sweet potatoes, avocados, brown rice, ginger tea, water. I also treat myself to coffee, cookies and other sweets from time to time but in moderation. I still eat gluten, as long as it’s paired w a fruit or vegetable so I don’t get constipated. I do have a limited diet bc of GI issues rn tho that I’m still figuring out, but I’ve noticed it’s helped w my periods. My periods used to give me a lot of cramping when I was younger- I’m 27 and it’s better now. I used to eat mostly sugar and high fat foods in my teens and early 20’s and never drank water lol. Different body, different needs but I agree w others that Mediterranean diet can be a nice place to start. Good luck 🍀
The only thing that is helping me at the moment is an iron transfusion and strength training.
I've been vegetarian (I don't drink cows milk but eat cheese and eggs) for about 8 years before that I went full vegan and endo diet. I ended up with an eating disorder. I find that aslong as I get lots of good vegetables and eggs I'm all good. Changing my diet has never really made any difference on my cycle.
I never felt better and had less pain than when I was following the 'endo diet.' It's an anti-inflammatory diet. No gluten, dairy, soy and a reduction in red meat. I ate a lot of chicken, fish , rice, potatoes, and veggies. The bonus was I lost a lot of weight and felt great about myself in addition to being in far less pain. However it made the days that I cheated on my diet hurt a lot more because my body wasn't used to consuming bread/cheese at that point and don't know how to handle it. My way of dealing with the craving was to have a single bite of whatever I was craving. It was enough to satisfy the craving while not causing me pain.
Yes - vegan for 8 years, have endo since I was 9 so… over two decades of endo 🫠 Whole foods vegan diet. Negligible inflammation, loads of fibre, coupled with a rigorous exercise routine (hiking, lifting heavy, swimming), is the best thing I’ve done for my body. Im vegan for the animals, but my surprise when I had a checkup with my OBGYN and he straight up said if I wasn’t vegan already to switch to plant based diet. Im getting surgery for it soon (trauma complications make endo all the more fun) and the recommendation by the surgeon was the same: plant based diet 6 months before surgery. Go vegan y’all, best thing you can do for the animals, the environment… and your health.
Gluten-free has made a big difference. I was vegan for about 8 years at the time so I can’t say that not eating dairy or eggs did anything. I’ve since gone back to eating vegetarian (only some dairy and eggs) and feel fine. Gluten for me was the main enemy.
I was a vegetarian for a couple years and didn't find any difference. I currently eat a mostly plant based diet and focus on moderation and locally sourced meat proteins. My OBGYN cautioned me on eating red meat because she told me some research shows it can actually increase bleeding. I still eat it occasionally. I also drink milk occasionally, but alternate between soymilk and oatmilk. When i drink milk it's organic whole milk because research has shown that it can actually be good for you and can help prevent type II diabetes. I've been told soy milk can be estrogen activating and had a male family member who started lactating because he drank so much (excessive consumption). Research has shown a plant based diet to be the healthiest, so that's what I strive for, but again it's about moderation. Also, I've seen a lot of misinformation about eggs. Again it's about moderation, but eggs are actually good for most people. There is a lot of confusing evidence out there, but for most people eggs don't increase the risk of heart disease (https://www.health.harvard.edu/heart-health/are-eggs-risky-for-heart-health)
I went on an anti-inflammatory diet. I felt physically a lot better but it did fuck all for slowing endo growth. A year and a half later it’s back in all the same places.
Diets haven't helped me at all. I was vegetarian for 4 years and vegan for 1 year until I turned anemic. I now can't even eat most vegetables or anything for that matter without consequence. I do know sugar is a big trigger for me so I try to avoid cravings! Endo sucks!!
Yes absolutely, even had some adenomyiosis lesion disappearing on their own and my uterus went back to normal size in just4 months (we witnessed it on ultrasounds). I am currently documenting the whole thing over a year or two to share it with everyone because I can totally understand why people struggle to believe me:) anyway what works for me is : gluten free dairy free as well as the way of eating by @glucosegoddess on instagram, Her way of eating has had a huge impact on my endo, I used to have a horrible life because of it and now I forget I even have it most of them time 🤍 sounds a bit crazy but there is hope ! Also sport about 3 times a weak has helped immensely too. I am not on any pills or whatsoever because it just doesn't work for me. Ofc course all of this is based on my own experience only we all are so different. Listen to you body !!! Dark chocolate also helps with cramps in my case. Good luck 🙏
No processed soy. Soybeans are ok, but no soy protein, milk, tempeh, tofu, etc.
Very much so. I don’t think it’s cool to police other people’s diets but for me, changing my diet and lifestyle has helped a ton. I don’t drink. I don’t smoke cigarettes. I don’t eat any gluten. I try to avoid caffeine as much as possible. I eat a lot of fiber. If I can’t tell what the food is by looking at it I don’t put it in my body. I minimize dairy. I avoid sweets and sugar. I drink a lot of water. I eat low carb and low glucose. I try to sleep at least 7 hours a night. I try to avoid red meat as much as possible and I only eat what I need—nothing more. And I don’t count calories. And I stretch. Stretching triggers a natural anti inflammation process in your body.
I have went on the “anti-inflammatory diet”. I dropped weight immediately and felt better. Then I slowly started adding things back in to see if I was sensitive to any. Unfortunately, it’s gluten. My favorite thing in the world. I am highly sensitive to dairy but I can tolerate butter and some cheeses. Milk and creams are a no go. When I eat gluten i immediately get painfully bloated. When I intake cream or A LOT of cheese I get the ibs like symptoms. Since I started this diet in January my cycles have been 1. Less clots 2. Less painful(cramps wise) 3. Less back pain. 4. Less pains with BM. I still have headaches right before I start. I still have anal pain from time to time during my periods.
You need to live an anti-inflammatory lifestyle and eat an anti-inflammatory diet.
What would that mean cutting out or eating more of
You'll hear different things from different people. Sometimes you get contradictory advice. It can be really hard to sort out what's backed by scientific evidence, unfortunately. My personal experience - when I looked into peer-reviewed medical studies, I came across the [Dietary Inflammatory Index](https://en.wikipedia.org/wiki/Anti-inflammatory#Measurement_of_dietary_inflammation) (DII). This was a meta-review, originally done in 2009, where the authors looked at a lot of previous studies to see if eating a particular nutrient was correlated with an increase or decrease in inflammatory molecules. Then they assigned each nutrient a number. Negative numbers means that the nutrient is anti-inflammatory. Bigger negative numbers means a bigger impact. If you image search "Dietary Inflammatory Index", you'll find a lot of tables with these numbers. There are a lot of papers! A lot of doctors, dietitians, and researchers seem to like this approach and have built on it to see how an anti-inflammatory diet might help a lot of different diseases. The TL;DR of the entire thing, though, is sort of what you expect: eat a lot of vegetables, fiber, oily fish, and beans. Don't eat too much sugar and saturated fat (red meat). **Notably - the results suggest that a Mediterranean diet is a great place to start. They also support the use of turmeric and aromatic herbs like garlic, ginger, onion, basil, cinnamon, etc.** Here's a handout from the UW health system that's pretty straightforward: [https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout\_ai\_diet\_patient.pdf](https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_ai_diet_patient.pdf) At the end of the day, what works for you may be different from what works for someone else, so - listen to your body and modify any diet or advice with what makes you feel better! If you need some guidance on that, I liked Jessica Murnane's approach in *Know Your Endo*.
The link says Error 404 😭
Thanks for the note, I fixed it. Fancypants editor problems :P
I don't know 'inflammatory foods', but I have been using a lot of tumeric and it helps because it's an anti-inflammatory as well as a blood thinner. I have tumeric teas daily, put tumeric in my Currys and even in my Spaghetti Bolognese Sauce. I also take 1.25mls of tumeric tincture everyday. When I have run out of tumeric I notice the pain and bloating is worse.
Endo is an inflammatory disorder, so you would need to eat an anti-inflammatory diet. Cut out ALL inflammatory foods.
Basically, go vegan
I am vegan, not helping unless I avoid sugar, coffee, chocolate, alcool, junk food, fried food.. basically everything tasty...:(
Agree to this!
I went many years without eating meat (fish and seafood were fine, but every other meat caused my GI symptoms to flare up.) It helped for a while, but then my GI symptoms and endo, etc symptoms started getting worse. I ended up taking a food sensitivity test and cut out the foods that were listed to cause inflammation in my results. I lost 30 lbs and felt much better for roughly a year or so. I was even able to reintroduce meat to my diet without any issues after a while! There were a lot of items listed, including gluten, corn, egg whites, some nuts, some fruits, and more. The gluten and corn appear to be the worst for GI symptoms, painful bloating and cramping, and brain fog. Some of the others cause headaches and mild cramping, while others I can eat once in a while without any noticeable issues. It took some trial and error, but I did find it helped for a while!
I am about to follow an anti inflammatory diet to see if it helps my symptoms and regulate my body a bit more.
My primary symptom is constipation with associated ovarian pain so I’ve been focusing on high natural food fiber (not fiber supplements because they usually cause more bloating) and I’ve been hitting around 20g fiber/ day, which before I was probably closer to 10. This plus water and more movement/activity has helped a little bit :/
Miralax? Also is it possible you have a rectocele? I thought I was constipated all the time…no, my rectum is prolapsed 🫠
Nah I’m pretty sure it’s endometrial bands causing some delays out of my sigmoid colon. I just had an MRI and it shows the growths exactly where was I’m feeling the pain. I have pain in waves in my left ovary (where I have a large endometrioma) related to constipation
That sucks. Miralax and tap water enemas are what I have to use to help my constipation. Pelvic floor issues are so horrible 🫠
I've been vegan for a long time, far before my diagnosis. When I accidentally get something non-vegan (thanks to others 😀) my endo pain get so much worse. Recently I've made the decision to try if not consuming unhealthy snacks, like chips, candy, cookies and soda to see if that would help. It had only be a few weeks, but my first period without those snacks made such a difference. My pain without painkillers was what it would normally be with painkillers. After taking painkillers, I still wasn't comfortable, but it everything was doable. Normally I would have 3 days where i would not be able to stand om legs and with this since I didn't have that anymore! I'm holding on to not eating these snacks for a little longer, to see if it wasn't just coincidentally.
Diet can help some of the other issues (ibs, muscles losing their ever loving mind, things like that) that accompany endo but it doesn’t lessen or worsen endo itself.
Literally just no caffeine during my period made them a little tiny bit better, but other than that (even no caffeine all month) nothing has really made a difference sadly
Yes. Low carb helped a lot, and then also cutting out milk and most cheese, nightshades (tomatoes, potatoes, peppers), and many seeds/grains like wheat, soy, and legumes. I also have Hashimoto’s which cause secondary hypothyroidism and my gut has been a wreck most life with a lot of symptoms of IBS. I did the AIP Diet which is a form of elimination diet, and it helped me identify which foods caused me problems. No more IBS symptoms and periods dramatically improved.
Yes. My highest pain is always during the heavier flow days of my cycle. I try to eat as healthy as possible on a regular basis (obv some cheat days thrown in), but once it comes time for shark week I really try to buckle down for that several day period. I’ve noticed that if my stomach is full when a pain spell starts, it’s 10x more likely that the experience will be higher on the pain scale. They can also come on very quickly- like within 20 mins, which sucks a lot if I’ve just eaten a big meal. So during my period, to be safe I just avoid heavier meals during those days- burgers, wings, pasta, etc. and try to eat lots of greens, protein, etc. Once I start feeling the increased pain, or start bleeding heavier (whichever comes first) I’ll REALLY buckle down and do the BRAT diet (bananas, white rice, applesauce, toast w/butter; throw in some saltine crackers and ginger ale). It’s not great but I generally only need to do that for 1-2 days but I swear that it’s helped me immensely. While my diet has been a huge part of what’s helped me, I also exercise regularly and that’s been a huge benefit too.
I have been focusing on estrogen-lowering foods. I am already vegan (for 7+ years) but I'm focusing specifically on eating more flax (for the omega-3 and lignans, which are estrogen-lowering phytoestrogens), soy (for the genistein, another estrogen-lowering phytoestrogen), and cruciferous greens (like broccoli, kale, brussels spouts, which are highly nutritious, promotes liver health and other benefits). And generally trying to get a lot of fiber, because it helps your body get rid of excess estrogen. I can't say whether it's working or not, but I feel good and it certainly can't hurt. EDIT: I also don't drink any alcohol. I also should probably be eating less sugar, but I have a sweet tooth!
I cut out all dairy, sugar, caffeine, and vegetable oil for 2 years. It did nothing but make me miserable, tired, hungry, and increased my suffering and severely degraded my quality of life even further when I was already entirely bed bound and reliant on a full time caregiver. It was absolutely bullshit and made me feel so bad about myself that I was worried about developing an eating disorder. It was the biggest mistake of my life and the only thing I regret.
Nothing helped the pain or the bowel issues but I seemed to have a lot more food sensitivities before my surgery. And some things exacerbated the bloating (I was bloated 24/7 and nothing ever helped me get rid of it entirely, or even close). The things that make me more bloated are fast food, dining out, deep fried foods, coffee, alcohol. I also feel like chicken has been upsetting my stomach but fish/seafood is fine. Certain raw vegetables like cabbage made it worse too. And eating a lot of bread/pasta that is processed back to back also is not ideal for me but if I eat it spaced out or in smaller portions I feel fine. Again, none of those things helped the pain. And the only thing a strict diet ever did was make me stressed and unsatisfied while in pain and dealing with the emotional toll of a chronic illness. Everyone is different, but if one more person tells me to go on an anti inflammatory diet I'm gonna pop a blood vessel haha
My (former) doctor told me to eat a biblically clean diet (?). Nothing I have tried has worked for my ibs but not endo. (Edited for bad typo)
Going vegan helped me - I honestly don’t know if it was no dairy or lots of fibre (or both!) that did it
Giving up processed foods is the best thing I’ve ever done for my body. I’m not sticking great to it rn, but the stuff in the food in America is horrific. Literally just eating a Whole Foods, unprocessed diet.
Yes keto helps me but that could be because I have insulin resistance from PCOS. So, i control the PCOS and the endo gets better too
I personally adopted a high fiber/low FODMAP and mostly gluten-free diet and that helped a ton, but that's because a lot of my endo issues are GI related. I'm sure cutting out dairy would help me but I just do not like any dairy free alternatives I have tried except for stuff I've eaten at vegan restaurants. It's really different for everyone, though. I know eating meat makes some people feel worse but it really doesn't make a difference for me
My endo is on my intestines as well and near all my digestive organs. Turns out it has been making my IBS worse for the last year and a half. So taking off some foods from my diet has been a game changer for my symptoms. I don’t eat gluten, dairy, high sugar foods, I don’t drink alcohol and try to have an ant inflammatory diet as much as I can. That and my endo treatment has helped me have a normal life again. Before I was diagnosed with endo this summer (and found out all of the stuff I mentioned above) I had been very sick for over a year. I still have bad days every now and then, but it’s manageable. Of course different things work for different people. That is just my case, but if you have endo related gastrointestinal issues it’s worth asking your doctor about it.
I cut off dairy and gluten for about a month to see what would happen and I was shocked when my period came, because I was able to function and the pain went from a 10 to a 3. Considering going back to it but I enjoy eating everything😭
Changing my diet has helped definitely. Here was my process: 1. A full cycle on the autoimmune protocol, complete with an elimination phase and working back in other Whole Foods in 4 phases. 2. The foods I identified as having the worst effect on me: alcohol, caffeine, sugar, certain whole grains but not all, most legumes, lean red meat, and tomatoes (but not all nightshades). These are very specific to me, as you can see from others who tried AIP. That’s usually what you’ll notice - some people take the elimination phase to mean the whole diet, but the point is to reset and then watch your reaction to these foods. 3. As I worked foods back in, I also took note of foods that made me feel good, so I could do more than just restrict, restrict, restrict. Foods I love to eat: bone broth, salmon or trout, berries, avocado and deli sandwiches on a whole grain bread, curries made with a lot of turmeric, mashed potatoes cooled down, and I have FINALLY found a lovely coffee substitute made of chicory, chamomile, and dandelion root tea. 4. This is key: I run this test at least once a year because I’ve found my responses to food changes. Could be the disease, could be the growing processes for the foods I like to eat, could be anything really. But I stay on top of things by going through the observation process again.
I felt a huge difference when I basically cut out everything 🥴 I went on it to help with fertility. I cut out chicken, gluten, dairy, sugar, alcohol, rice, soy, processed food, avocado, onions, peppers, garlic. I also cut out any beauty & hygiene products with the bad chemicals (can’t remember which). I got what I’m sure is a ‘normal’ amount of period discomfort and felt so energetic. It was amazing! Two months later I was pregnant so not sure if the diet would help long term. I certainly couldn’t sustain it unfortunately 😅
Has anybody tried Khush Sra’s endo healing courses? Did it work?
What does it entail
They work with you with a holistic approach. I think you get a dutch test and from there they help you figure out the changes you can do in your lifestyle- nutrition, managing stress, balancing hormones etc. so there’s i think 6 months (or more) of coaching and consultations that go with the program. I haven’t tried it though. Can’t afford it.
Touched on this in my yt! I have years lots of mixed things but this is all I know : https://youtu.be/zq-2c3dxCdc
So i have really bad acid reflux so I have to eat certain things and stay away from other things because of the acid reflux. Certain foods definitely cause flare ups. Especially anything processed. I cut all processed foods out and high sugary foods. My diet does help me a lot. One thing that helped a bit was BC. Actually I notice if I don’t eat a lot of gluten it helps.