Living with endometriosis can feel like riding a rollercoaster, especially during those challenging flare days. As both an endometriosis dietitian and someone who lives with endo, I understand firsthand how overwhelming these flares can be.
Before we jump in, let's clear something up real quick: Diet is NOT a cure for endometriosis (and anyone who tells you that is a 🚩) and some people will follow a very healthy diet & lifestyle and unfortunetly, will STILL have endo flares. But here's what we DO know:
🔥 Anti-inflammatory foods can help to reduce endo symptoms over time for some people.
😴 Managing symptoms like bloating & fatigue? Diet can help!
💩 Those tricky bowel symptoms? Yep, nutrition plays a role.
Think of diet as one tool in your endo toolkit - not the whole toolbox! 🧰
Working with your medical team AND supporting your body with nutrition? Now that's the sweet spot 🍭
Understanding Endometriosis Flares
Endometriosis flares can present differently for everyone, but common symptoms might include:
💩 Digestive issues (constipation or diarrhoea)
💨 Bloating (hello endo belly)
😴 Fatigue (could sleep for days!)
😫 Pain (sharp, stabbing, crampy and/or debilitating pain)
🤮 Nausea (feels like a hangover without the night out!)
Best Diet for Managing Endometriosis Flares
There's no one best diet for managing endometriosis flares however, there are diet & lifestyle strategies you can use to help manage your endometriosis flareup's. We recommend having a toolbox of ideas that you can pick from to help ease some of the discomfort that comes with when that dreaded pain, nausea or fatigue comes knocking.
Managing Constipation
If you're experiencing constipation during a flare:
Elevate your feet while on the toilet (using a small stool or even a cardboard box, it doesn't need to be fancy)
Include natural laxative foods like 2x green kiwifruit and/or prunes every day
Make sure you are eating enough fibre (grainy bread, fruits, veg, rolled oats, beans or lentils, brown rice, chia seeds etc)
Consider a fibre supplement if needed (e.g. psyllium husk)
Look into stool softeners for chronic constipation (discuss with your GP first)
Dealing with Diarrhoea
When diarrhoea strikes:
Prioritise hydration! You can become dehydrated quite quickly with loose stools so keep your fluids up
Choose foods rich in soluble fibre e.g. banana, avocado, oats, psyllium husk to help bulk up your poo
Identify and temporarily avoid trigger foods. Common triggers might include:
High-fat and fried foods
Baked goods
High-sugar foods
Dairy products (for some people)
Alcohol
Artificial sweeteners
Foods high in FODMAP's e.g. onion, garlic etc (but DON'T start trying to do a low FODMAP diet on your own!)
Tackling Bloating
To help manage bloating:
Eat smaller, more frequent meals
Practice mindful eating, slow it down and chew your food well
Skip carbonated drinks
Temporarily reduce gas-producing vegetables (e.g. brussels sprouts, broccoli, beans etc)
Peppermint: try sipping on peppermint tea or consider a peppermint supplement
Avoid artificial sweeteners (sugar-free soft drinks etc)
Stay well hydrated
Include gentle movement when possible
Fighting Fatigue
Combat fatigue with:
Make sure you are eating enough! regular meals and some snacks are often needed for energy levels
Make your meals balanced - including protein, low GI carbs, some healthy fats and lots of colour
Reduce processed foods (e.g. baked goods, fried foods, processed meats etc)
Eat plenty fruits and vegetables
Low GI carbohydrates & whole grains - these are our bodies preferred source of energy so make sure each of your meals have a serve of low GI carbs (e.g. low GI bread/wraps, cereals such as weet-bix or rolled oats, lentils & legumes, quinoa or sweet potato with skin on)
Pain Management
While diet alone can't eliminate pain, supporting your body nutritionally during flares is important:
Stay hydrated - fatigue is a symptom of dehydration so keep your fluids up! Aim for a minimum of 8 glasses per day (everyone's specific requirements will be different)
Keep meals simple - they don't need to be fancy, especially if you are in a lot of pain. Eggs on grainy toast with tomato, spinach and avocado OR baked beans on grainy toast with spinach are balanced easy meals you can have any time of the day
Listen to your body's needs and rest if you can!
Although your diet won't reduce pain in the moment, dietary changes and anti-inflammatory foods may help reduce pain over time. Focus on the following:
2 serves of fruit and 5 serves veg/salad daily
Choose whole grains (e.g. swap white bread to grainy wholemeal bread, choose rolled oats or weet-bix for breakfast, add legumes to mince dishes, swap to wholemeal pasta etc)
2-3 serves of fatty fish every week (e.g. salmon, mackeral, tuna, sardines etc) If you don't eat seafood, consider an omega 3 supplement
Use extra virgin olive oil every day. EVOO contains oleocanthal which has been shown to work in a similar way to ibuprofen for reducing pain!
Need More Support?
Managing endometriosis through nutrition & lifestyle doesn't have to be complicated. If you're looking for personalised support, our Endometriosis Dietitian, Rach specialises in endometriosis management through evidence-based nutrition strategies.
💻 If you would like to secure your FREE 15-minute enquiry call, click HERE to complete our application form and we will be in contact to book it in at a time that works for you.
TLDR: We've covered a lot of ground in this article! Here are the key takeaways:
Diet isn't a cure for endometriosis, but it can help manage symptoms
Different symptoms require different nutritional approaches
Focus on hydration, fibre, and anti-inflammatory foods
Long-term anti-inflammatory dietary strategies can support overall symptom management
Keep meals simple during flares - it doesn't need to be complicated
Always work with your healthcare team alongside diet changes
This article is written by Endometriosis & Fertility Dietitian, Rachel (APD) for general information purposes only. Please consult with a healthcare professional for personalised medical advice.
Comments