Endometriosis Diet update

Endometriosis Diet

Explained

It has come to my attention that a lot of women do not really understand the ins and outs of the endometriosis diet and what foods effect us and why because of the conflicting evidence out there.

Why have i set up this blog?
 I was diagnosed with Endometriosis after a laparoscopy confirming that i have Endometriosis Stage 4 and extensive adhesions and chocolate cysts.
 After going through immense pain and not much luck with information on how to handle this disease from my Dr's, (Unlike many other women when i was offered the mirena coil I refused it) I was feeling very lost and confused. So I decided I would have to do something for myself and research into different foods and came across various Endometriosis Diets with all the conflicting evidence everyone comes across.
 I was already not drinking alcohol or carbonated drinks and that was helping, Since every time I drank alcohol, even if it was only a couple of alcho-pops I was very ill for three days after. With stopping the carbonated drinks I had lowered my bloating and wind a bit.
Already knowing that I struggled with dairy from a young age till age 3, then starting again at age 13  resulting in being sick after every meal and noone knowing why, I knew that was the first food group that would need to go, then I found Soya products also weren't helping (a good read on soya is a post from Endo-Resolved CLICK HERE) then followed the gluten/wheat, eggs, rice (presonal preference), red meat ect. 
Whilst researching I found so many women were exeriencing the same as I was and with no relief from there array of medications their Drs had thrown at them, and no mention that changing their diet may help them either. So I decided to help women with endometriosis find another way of controlling their pains without depending on medications every day. I used to be bed ridden everyday before the diet, but now I can move about and get on with tasks, the diet has given me alot more energy and life than I had before. 

Please Note: Please see a Dr before stopping any medications as they may need to be stopped slowly.

I had been told for years before my diagnosis of Endometriosis like many that I have IBS and that was that...., I'm not a believer of fobbing people off with the diagnosis of IBS for everything! I do believe I have IBS but it shouldn't be used as a cover for everything.
 I find that some other foods agrovate my bowels and cause smelly gas and pain, white potatoes, aubergines, tomatoes, red peppers ( these are known as the nightshade family) pears and broccoli - These are the foods that I have found personal to me that cause me discomfort and pain, by trial and error, all you do is write a detailed diary or remember what you have eaten over the last few days then test out the different foods by eating only that food or skipping that food for a while then add it back in to see if that indeed is the culprit.  This works for people with IBS, For Endometriosis sufferers this isn't the case and will not work.
IBS and Endometriosis can produce very similar pains which can be hard to identify, following the low oestrogen will help with your endometriosis but if you have IBS as well it could give you false readings that the endometriosis diet isn't working for you, but it probably is, so do not give up! this is where the detailed food diary comes in for the foods that are safe (meaning low oestrogen) for the endometriosis diet but maybe not for your individual systems.


For Endometriosis Sufferers we need to cut out the foods that have oestrogen so that we do not encourage oestrogen levels to increase and then for the endometriosis to grow and shed causing pain and attacks later down the line, So unfortunately relying on immediate pain after foods to omit from the diet or deam safe to consume will not work later down the line because if we continue to eat foods with Oestrogen in them then essentially we are making our endometriosis shed and grow and our condition will get worse inside us as endometriosis thrives on Oestrogen. 

Oestrogen is also responsible for symptoms including painful menstrual cramps, as well as meorrhagia (heavy Periods), diarrhea, nausea and vomiting.

So avoiding foods with Oestrogen in is very important.

It is a very daunting diet at first but hopefully with the help of the recipes on this blog which are all endometriosis, crohns and coeliac friendly you will be able to find it easy to deal with.

Please feel free to ask for any recipes you like to be made endometriosis safe.

The Diet, What to AVOID and WHY?!

Wheat & Gluten: Wheat contains gluten, and studies have shown that a large number of people suffering with endo are sensitive to gluten which leads to pain, it also contains phytic acid which can aggravate endometriosis symptoms.

Here is a list of Wheat & Gluten Free Flours 

Dairy: Dairy products encourage the production of PGE2 and PGF2a which can make symptoms worse. As you are probably aware Dairy contains Calcium which is a very important mineral for our bodies. Below i have listed which alternative foods contain calcium. Also many nut milks like Alpro have added vitamins including calcium to them.
Here is a list of Non-Dairy Milks
Here is a list of Non-Dairy Spreads 

Eggs: Eggs Contain Oestrogen which helps the endometriosis to grow and shed. Also eating eggs can promote a host of diseases and pathologies. Eggs can play a pivotal role in some female reproductive diseases including fibroid tumours, uterine cysts, breast cancer, fibrocystic breasts and tumours, endometriosis and menstral irregularities. Not good!
For eggs you can use Chia eggs or Chia Gel to replace an egg in a recipe, or bananas or pumpkin.

Soya: Even  though soya beans have been named a superfood because of all the health benefits, unfortunately for endo sufferers Soya contains isoflavones which mimic weak oestrogen in our bodies. They also contain phytic acid and the levels are considerably higher than in wheat and is known to upset the digestive system and reduces mineral adsorbtion especially calcium.

 Instead of soya you can use other flours instead of soya flour (above), or for Tofu you can replace with some coconut products or seaweeds.

Red Meat: This helps the production of PGF2a. Also studies show that woman who eat red meat and dairy products had more circulation levels of oestrogen and lower levels of sex hormone binding globulin. (SHBG).

Instead of red meat you can eat any poultry - Turkey, Chicken etc. Also you can eat any fish. If you can always buy the Organic option.

Rice: This one is more on personal preference rice makes me bloated and left in pain even with just a little bit of rice. If you get bloating and pain after eating rice
 try Quinoa it is softer on the digestive system.

Rice can be replaced with quinoa, amaranth, buckwheat. Starch: sweet potato, tapioca, Sago.

Sugar: Sugar in the forms of refined, artificial and natural can be more acidic and cause inflammation pain of endo. Sugar should also be avoided if you have UTI's or Candida.
Unrefined sugars that can be used instead are: 100% raw agave nectar, molasses, 100% raw maple syrup, 100% raw coconut nectar or coconut nectar sugar.

Caffeine & Carbonated Drinks: has been found to increase oestrogen levels and can lead to endo attacks and make it grow and shed.  
Instead of Caffeine tea or coffee there is prewetts chicory coffee as an alternative to coffee, there are a lot of decaff teas now to choose from out there. also you can have maca powder tea.
Carbonated drinks can be replaced with fresh smoothies and juices and coconut water.

Alcohol: This takes away vitamin B stored in the liver and the liver is essential in clearing out our excess oestrogen which helps endometriosis, eliminating alcohol altogether from your system is a great benefit and so much healthier to your body.

Sorry there are no safe alcohols but you can get 100% rose grape juices from M&S that are quite refreshing, they also do a white grape too.

Important Vitamins and Minerals found in foods:

Calcium & Magnesium: 
Pumpkin seeds
Spinach
Sesame Seeds
Halibut 
Black Beans 
Sunflower Seeds
Cashews 
Almonds
Kale
Oranges
Sardines
Salmon
White Beans
Dried Figs
Turnip Greens 
Arugula 
Broccoli
Parsley

progesterone:
Turkey -high in zinc
Chicken - high in zinc
Shellfish - high in zinc
Walnuts
Turmeric
Thyme
Oregano
Avocado
Tomato
Banana

Protein:
Quinoa
Tuna
Turkey 
Chicken
Watermelon Seeds
pumpkin Seeds 
Squash Seeds
Anchovies 
Salmon 
Caviar
crab
Lobster
Lentils 
Peanuts

Vitamin A:
Paprika
Red Peppers
Cayenne
Chilli Powder
Sweet Potato
Carrot
Spinach
Kale
Mustard Leaves
Butternut Squash
Dried Parsley
Dried Basil
Dried Marjoram
Oregano
Lettuce
Dried Apricot
Cantaloupe

Vitamin B-12:
Clams
Oysters
Mussels
Caviar
Octopus
Mackerel
Tuna
Sardines
Trout
Cod
Herring
Crab
Lobster

Vitamin B:
Mangoes
Carrots
Turkey
Chicken
Pumpkin 
Sweet Potato
Spinach
Kale
Red Pepper
Lettuce
Melon
Apricot

Vitamin B-6:
Walnuts
Baked potato with skins
Banana
Salmon
Chicken without skin
Spinach
Avocado
Turkey
Fish 
Green Peas

Vitamin C:
Strawberries
Cherries
Lemon
Limes
Grapefruit
Oranges
Papayas 
Blackcurrant
Kiwi
Bell Peppers
Guava
Brussel Sprouts
Melons
Kale
Watercress 
Spinach
Broccoli
Cauliflower
Tomato
Chives
Thyme
Basil
Corriander
Parsley
Red and Green Chillies

Thanks to:

dherbs.com, johnleemd.org, NHS.com, squidoo.com, theendoclub.com, cabothealth.com, Livestrong.com, Huffingtonpost.com,