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Registered dietitian Sarah Rae shares practical strategies for managing endometriosis symptoms while traveling and eating at restaurants. She provides evidence-based nutrition advice specifically addressing how to reduce bloating and discomfort when eating outside your controlled home environment.
• Avoid skipping meals when traveling – aim to eat every 4-5 hours to prevent increased bloating
• Pack portable snacks like protein bars or hard-boiled eggs to maintain regular eating patterns
• Don’t hesitate to ask restaurants about food preparation or request modifications to avoid trigger ingredients
• Consider carrying digestive enzymes like FODZYME to help break down trigger foods when unavoidable
• Stay well-hydrated and consider limiting caffeine and alcohol when traveling if these trigger symptoms
• Remember that supplements like FODZYME should be discussed with healthcare providers
Send your questions about endometriosis management by using the link in the episode description, emailing contact@endobattery.com, or visiting the EndobBattery.com contact page.
Website endobattery.com
Introducing Quick Connect with Sarah Ray
Speaker 1
0:00
Life
moves
fast
and
so
should
the
answers
to
your
biggest
questions
.
Welcome
to
EndoBattery's
Quick
Connect
,
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direct
line
to
expert
insights
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,
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get
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knowledge
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No
long
episodes
,
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extra
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needed
,
and
just
remember
expert
opinions
shared
here
are
for
general
information
and
not
for
personalized
medical
advice
.
Always
consult
your
provider
for
your
case-specific
guidance
.
Got
a
question
?
Send
it
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and
let's
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get
you
the
answers
.
I'm
your
host
,
alana
,
and
it's
time
to
connect
.
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
.
How
can
someone
traveling
or
eating
out
navigate
food
choices
that
won't
trigger
symptoms
?
Travel Nutrition Tips for Endo Symptoms
Speaker 2
1:06
Yeah
,
that
is
a
really
tricky
one
and
it
depends
on
kind
of
where
you
are
with
your
gut
health
and
you
know
,
if
somebody
has
SIBO
it's
going
to
be
really
hard
to
eat
out
untreated
.
So
if
you're
having
daily
bloating
maybe
you've
already
had
excision
surgery
it
might
be
worth
kind
of
looking
into
what's
going
on
there
.
But
one
thing
is
trying
to
avoid
skipping
meals
too
often
.
So
a
lot
of
times
,
like
when
we're
on
vacation
or
we're
really
busy
with
work
,
meetings
and
things
like
that
,
people
might
fall
into
like
a
two
meal
a
day
eating
pattern
because
we're
eating
larger
meals
and
maybe
we're
full
.
But
that
can
really
set
you
up
for
having
increased
bloat
or
feeling
really
uncomfortable
.
So
whether
you
pack
snacks
with
you
or
maybe
the
first
stop
you
go
is
to
the
grocery
store
to
get
some
things
that
you
can
carry
with
you
or
have
in
your
bag
,
some
protein
bars
or
some
hard
boiled
eggs
or
something
just
to
kind
of
keep
you
going
and
try
to
eat
about
every
four
hours
at
you
know
,
the
longest
five
hours
in
between
meals
can
be
really
helpful
.
Speaker 2
2:09
The
other
thing
is
,
if
you're
not
sure
what's
on
a
restaurant
menu
,
ask
how
it's
prepared
.
Or
if
you're
particularly
sensitive
to
garlic
or
fried
foods
,
ask
if
it's
possible
to
have
that
thing
altered
.
So
we
pay
a
lot
of
money
for
our
meals
and
we
don't
want
to
completely
recreate
the
dish
,
but
a
lot
of
times
,
like
for
me
,
raw
onions
are
really
triggering
,
even
,
you
know
,
with
all
of
the
things
I've
done
.
So
I
will
just
ask
could
I
have
no
onions
on
my
salad
?
Or
,
you
know
,
is
it
possible
to
get
the
guacamole
made
without
onions
?
So
just
ask
,
and
a
lot
of
times
they'll
say
yes
or
no
if
that
can
be
done
.
Speaker 2
2:44
So
you
know
,
asking
questions
and
advocating
for
yourself
in
that
FODZYME and Helpful Supplements
Speaker 2
2:48
sometimes
traveling
with
like
a
gas
X
or
some
digestive
enzymes
,
when
you
know
restaurant
foods
are
really
going
to
be
triggering
for
you
,
can
be
helpful
.
So
it's
,
you
know
,
sometimes
we
just
can't
avoid
the
food
,
or
maybe
we're
at
a
conference
or
something
where
we
don't
have
control
of
it
.
But
having
a
band-aid
approach
on
board
just
to
get
you
through
that
,
so
your
pants
fit
at
the
end
of
the
day
,
can
be
really
helpful
.
Yeah
,
Make
sure
you're
drinking
enough
water
.
Limiting
your
caffeine
If
traveling
is
particularly
triggering
.
Don't
do
the
alcohol
while
you're
traveling
.
Speaker 1
3:20
Yeah
,
that's
probably
a
big
one
for
a
lot
of
people
.
Maybe
you
can
speak
to
this
.
There
is
,
like
this
thing
that
you
can
put
and
you've
talked
about
it
before
where
you
can
put
it
on
your
food
.
That
will
help
break
down
your
food
.
Speaker 2
3:34
The
one
that
I
have
found
really
helpful
for
people
is
called
FODZYME
.
Yeah
,
so
it's
F-O-D-Z-Y-M-E
.
So
it's
F-O-D-Z-Y-M-E
,
and
that
helps
with
when
you're
eating
higher
FODMAP
foods
,
which
tend
to
be
the
ones
that
bloat
us
.
It
kind
of
helps
break
that
down
for
your
body
and
so
it
can
give
you
a
little
bit
more
freedom
for
eating
out
.
That
one
can
be
good
.
There's
other
digestive
enzymes
out
there
.
You
know
,
as
with
all
supplements
,
it's
good
to
talk
to
your
health
care
provider
before
you
take
them
,
because
supplement
industry
isn't
regulated
.
But
yeah
,
something
like
that
can
be
really
helpful
.
Speaker 1
4:08
That's
a
wrap
for
this
Quick
Connect
Episode Wrap-up and Contact Info
Speaker 1
4:10
.
I
hope
today's
insights
helped
you
move
forward
with
more
clarity
and
confidence
.
Do
you
have
more
questions
?
Keep
them
coming
,
send
them
in
and
I'll
bring
you
the
expert
answers
.
You
can
send
them
in
by
using
the
link
in
the
top
of
the
description
of
this
podcast
episode
or
by
emailing
contact
at
endobatterycom
or
visiting
the
endobatterycom
contact
page
.
Until
next
time
,
keep
feeling
empowered
through
knowledge
.