QC: Feed Your Battle: A Dietitian’s Guide to Endometriosis-Friendly Eating

Endometriosis Diet Questions

Speaker 1
0:00

Have

you

ever

wondered

what

diets

would

be

helpful

for

both

endometriosis

and

PCOS
,

or

are

they

different
?

Are

there

conflicts

of

interest

when

you

talk

about

diet

with

PCOS

and

endometriosis
,

and

is

intermittent

fasting

something

that

you

should

even

consider

when

you

have

endometriosis
?

Is

it

helpful

or

is

it

harmful
?

Registered

dietitian

Sarah

Rae

is

here

to

cut

through

the

noise

and

help

bring

clarity

to

these

very

things
.

Stick

around

Life

moves

fast

and

so

should

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answers

to

your

biggest

questions
.

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I'm

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host
,

alanaana
,

and

it's

time

to

connect
.

Speaker 1
1:09

Today

we're

joined

by

Sarah

Ray

from

Pacific

Northwest

Endometriosis

Nutrition
.

She's

a

registered

dietitian

specializing

in

endometriosis

and

fertility

nutrition
.

She's

here

to

cut

through

the

noise

and

share

real
,

evidence-based

strategies

to

help

you

fuel

your

body

without

the

confusion
.

Let's

dive

in
.

What's

the

best

way

to

transition

to

an

endometriosis-friendly

diet

without

feeling

Transitioning to Endo-Friendly Eating

Speaker 1
1:35

overwhelmed
.

Speaker 2
1:35

Taking

small

steps
.

So

I

would

kind

of

take

a

step

back

and

look

at

the

areas

where

you're

finding

challenges
.

So

if

it's

most

of

the

time

I

see

people

are

not

eating

enough

and

not

getting

enough

nutrients

in

and

then

maybe

they

feel

really

guilty

because

they're

having

cravings

or

going

for

kind

of

quick

processed

foods

later

in

the

day

or

they

feel

like

they

just

shouldn't

eat

and

then

they

feel

really

tired

and

crummy
.

So

step

one

I

would

say

make

sure

you're

eating

enough
.

Most

women

need

around

2000

calories

a

day
,

especially

if

they're

active
,

so

that

what

we've

been

told

as

teenagers

and

growing

up

that

you

need

only

12

to

1500

calories

a

day

Most

people

are

not

going

to

feel

well

at

that
.

So

make

sure

you're

eating

enough
,

make

sure

you're

getting

enough

protein
.

So

once

we

kind

of

get

that

food

frequency

up
,

making

sure

you're

getting

protein

at

every

meal

and

snack

so

that

you

have

enough

to

support

your

muscle

function
,

your

blood

sugar

levels

and

your

hormones
,

we're

getting

enough

to

replete

that

inflammatory

process

that's

happening
.

Speaker 2
2:39

That

goes

a

long

way

for

people
.

And

then

try

to

crowd

your

plate

with

lots

of

color
.

So

challenge

yourself

kind

of
,

once

you've

had

those

steps

in
,

to

get

a

variety

of

produce

in

and

if

it

doesn't

feel

accessible

to

buy

a

lot

of

fresh

fruits

and

veggies

and

go

to

the

farmer's

market
,

frozen

produce

is

also

fine

to

incorporate
.

Or

if

you're

really

struggling

with

how

that

feels

on

your

gut
,

cooking

your

produce

is

also

fine
.

So

doing

roasted

things

or

mixing

your

veggies

into

your

spaghetti

sauce
,

things

like

that
,

just

adding

a

little

bit

as

we

go
.

And

then
,

once

you've

kind

of

done

that
,

like

I

said

before
,

a

lot

of

the

processed

types

of

inflammatory

foods

which

I

would

say

is

mainly

just

like

sugar

I

don't

put

dairy

on

there
.

That's

helpful

with

getting

calcium

and

things

like

that

but

those

processed

starchy

types

of

foods

that

we

need

to

limit

for

most

health

conditions
,

we'll

kind

of

start

to

crowd

out

when

we're

getting

enough

protein

and

fiber

and

vegetables

and

nutrients

in
.

Speaker 1
3:39

With

that
.

Are

there

specific

meal

prep

or

grocery

shopping

tips

that

can

make

following

that

endometriosis

diet

easier
,

or

a

way

of

changing

your

eating

Practical Meal Planning Tips

Speaker 1
3:49

easier
?

Because

it's

not

necessarily

specific

to

endometriosis

diet
,

it's

just

changing

your

eating

to

benefit

you

better
.

Speaker 2
3:54

Yes
.

So

there's

a

few

different

things

that

you

can

do
.

So

one

thing

is

kind

of

trying

to

find

a

pattern
,

and

this

doesn't

have

to

be
.

We

think

about

like

kind

of

the

white

diet
,

where

we

have

like

potatoes
,

meat
,

vegetable
,

like

everything

is

separate
,

but

picking

those

components

and

trying

to

add

them

to

every

meal
,

even

if

they're

mixed
.

So

if

you

are

in

a

culture

where

there's

a

lot

of

curries

or

mixed

dishes

and

kind

of

everything

is

thrown

together
,

trying

to

make

sure

that

you

always

pick

a

protein
,

a

carbohydrate

source
,

a

fiber

source
,

and

whether

you're

cooking

that

in

a

healthy

fat

or

you're

adding

avocado

or

something

to

the

top

of

that
,

that

is

sort

of

your

like

puzzle

that

you're

wanting

to

put

together

With

meal

planning
.

It

can

be

helpful

if

you

have

maybe

a

set

rotation

of

proteins

that

you're

choosing

throughout

the

week

and

then

you

kind

of

play

with

that
.

So

maybe

you

have

chicken

on

Mondays

and

one

week

you

do

like

a

lemon

garlic

chicken

and

then

the

next

week

you

do

like

a

Mexican

spice

chicken

and

the

next

week

maybe

you

make

that

into

a

chicken

soup
,

but

like

Monday

is

always

chicken

day

and

then

you

can

kind

of

like

rotate

three

or

four

recipes

throughout

the

month

and

save

them

so

that

next

time

you're

trying

to

meal

plan

you

kind

of

already

have

that

ready

to

go
.

So

maybe

you

know

Monday

is

chicken

day

and

Tuesday

and

Thursday

are

fish

day

and

you

rotate

out

your

vegetables

every

week
,

but

maybe

you

always

do

the

same

spices

on

them

if

that's

what

you

like
,

and

then

maybe

we

have

a

red

meat

day

where

we're

getting

a

lot

of

good

micronutrients

and

iron

from

that
.

So

maybe

one

week

that's

ground

beef
,

maybe

one

week

that

is

like

a

stew

or

a

pot

roast

or

something
.

But

trying

to

make

it

easy

so

that

it's

like

okay
,

I

know

I

need

to

just

find

a

vegetable

to

go

with

this

dish

and

save

your

recipes

either

on

a

Pinterest

board

or

a

notebook
,

or

there's

different

apps

that

will

do

that

for

you
.

That

can

just

make

it

really

easy
,

where

you're

not

having

to

do

a

lot

of

thought

around

it
.

And

then
,

depending

on

the

season

in

your

life
,

sometimes

those

meal

delivery

kits

can

be

really

helpful
.

There

are

several

of

them

now

that

are

really

focused

on

getting

enough

produce

and

protein

in

and

somebody

thinks

of

the

recipes

for

you

and

you

just

need

to

make

sure

you

choose

your

meals

and

have

them

delivered
.

Speaker 2
6:16

I'm

in

a

season

in

my

life

where
,

you

know
,

I

have

a

new

baby
.

I

don't

really

have

time

to

cook

lunch
,

so

I

will

order

double

so

that

when

I

cook

dinner

I

have

lunch

for

the

next

day
,

or

I

have

two

dinners

ready

and

that's

kind

of

ready

to

go
.

And

if

you

are

on

a

plant-based

diet
,

there's

some

really

great

plant-based

ones

I

think

thistle

is

one

of

them

that

are

also

focused

on

getting

enough

protein

around

that
,

so

there's

some

really

great

things

ready

to

go
.

In

my

practice

I

have

a

meal

planning

app

that

I

will

use

with

patients
.

I

know

there's

a

lot

of

dietitians

who

use

that

kind

of

service
,

so

they

may

not

hand

you

just

like

follow

this

here's

your

grocery

list
.

But

I

will

do

meal

planning

with

clients

where

we

sit

down

and

look

at

recipe

books

or

I

will

send

them

some

recipes

every

week
.

So

a

dietitian

can

be

a

really

great

resource

to

use

as

well
.

If

you

just

like

feel

overwhelmed
,

there's

different

people

out

there

who

will

help

with

that
.

Conclusion and Contact Information

Speaker 1
7:14

That's

a

wrap

for

this

quick

connect
.

I

hope

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insights

helped

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more

clarity

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confidence
.

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?

Keep

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.

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