Because it can be super daunting to hear all of the suggestions for eliminating a food from your diet, I have created an easy list of the top foods to eat to help bring more goodness (and hopefully creativity) into your diet. These top foods have been helpful for me in decreasing my pain. It is important to remember that all bodies are uniquely designed and we all use our bodies differently. With that said, all bodies need nutrients like healthy fats, carbs and proteins. These suggestions come from my own experience in dealing with my endometriosis symptoms. They have also helped me be more creative in my meal planning. I hope you find them helpful as well.
1. Fish
Fish is full of good fat like omega-3 fatty acids. A natural anti-inflammatory food, fish is a healthy way to introduce more good fats into your diet. I tend to stick to the smaller fish that don’t contain as much mercury like salmon, mackerel, sardines, trout and cod. However, I do enjoy mahi mahi (a lower mercury fish) as an easy go-to meal.
2. Avocado
For me avocado is one of those foods that I can consume with every meal. Avocados are high in monounsaturated fat, “good fat” that helps lower inflammation and bad cholesterol. I typically use avocado oil for cooking because of it’s high smoking point (520 degrees Fahrenheit). It is also flavorless, a good option for adding to dressings and making homemade mayo.
3. Seeds and Nuts
When I cut out peanut butter from my diet I desperately wanted a substitute. Sunflower butter is the perfect solution. With seeds and nuts containing fat and protein, they are a good alternative to red meat and legumes.
4. Oils
Not all oils are created equal. Olive oil, Coconut oil and Avocado oil are fantastic sources of good fat. I would do your research when using other vegetable oils like canola oil. Although canola oil contains healthy fats most canola oil contains GMO’s.
5. Fiber
There are many yummy foods that contain fiber like Flax meal, chia seeds psyllium husk and berries. I use berries all the time as a sweetener, they contain the least amount of sugar compared to other fruits and, bonus, I get fiber in my diet. Be aware that high fiber foods like psyllium husk require a lot of water to be effective in hydrating your digestive tract. Fiber is a main contributor to a healthy digestion system, something that a lot of endometriosis survivors deal with. Making crackers from flax seeds is a great way to munch on some healthy fiber.
6. Leafy Greens
I can’t say enough about leafy greens like kale, Swiss chard, collards, mustard greens, spinach, arugula and bok choy. They contain vitamins, mineral and fiber – all helpful with digestion, bone health, heart disease, folate and antioxidants. When eating a low carb diet, leafy greens are an essential source of protein (e.g. spinach) and vitamins. Check out my curly kale chips for a tasty snack.
7. Water
Hydration, hydration, hydration. As a massage therapy instructor one of the key aspects I teach my students is the importance of good hydration. That means drinking water that contains natural minerals. I always use Evian as an example, it naturally contains calcium, magnesium, potassium, sodium and nitrates. All of these essential minerals are designed for the water to absorb naturally into your body, ultimately quenching your thirst. If you are like me, I don’t enjoy buying or drinking out of plastic, so I make my own Evian water by adding my own minerals. I do this by adding natural sea salt: Himalayan, Celtic, Red Sea salt, any naturally occurring sea salt. Adding just a couple granules to my water will give it that natural creamy flavor and bring back the minerals most water is missing. ABSOLUTELY DO NOT USE table salt (iodine salt)!
8. Vegetables
Most vegetables contain fiber, minerals and antioxidants – All essential to a healthy body. There are some vegetables that contain more sugar than others (like peas and carrots). So make sure that you are eating more vegetables that grow above ground like broccoli, cauliflower, cabbage, Brussel sprouts, winter and summer squash, mushrooms, okra, cucumber and asparagus. There are many vegetables that have more carbs than other. Remember, carbs are sugar. So, make sure you are mixing up your vegetable intake and eating vegetables that are higher in carbs less often (like green beans).
9. Organic, Local and Non-processed
Not everyone can afford to eat organic and local. Farmers markets are a great option to find what is in season in your area and they support local farmers. Remember to research and ask questions. Just because a farm is local doesn’t mean they don’t use pesticides, hormones and/or antibiotics with their livestock. Buying organic on sale is also a good option. Freezing what you can or making a big pot of greens can go a long way. And remember, always read labels when buying pre-made and packaged foods. Companies aren’t always forthcoming with the label on the front of a package.
Summary
Anytime I offer suggestion for food with someone experiencing endometriosis symptoms I think about variety and quality. It is easy to get stuck in a routine eating the same meals week to week. Keeping track of what you eat and how you feel is the most important factor in seeing what works for you and your symptoms. These top foods are just a starting point. The creativity in which you utilize them is endless.
Curly Broccoli does not contain medical advice. The contents of this blog, such as text, graphics, images and other material are intended for informational and educational purposes only and not for the purpose of rendering medical advice. The contents of this blog are not intended to substitute for professional medical advice, diagnosis or treatment.
Please consult your physician for personalized medical advice. Always seek the advice of a physician or other qualified healthcare provider with any questions regarding a medical condition.