How the Low FODMAP Diet Helps You Manage Histamine Intolerance/Mast Cell Activation Syndrome

Okay so last week I said I had finished with the low FODMAP series, but I changed my mind! I wanted to do one more on the topic, and that’s for my endo peeps who also have postural tachycardia syndrome or dysautonomia, and/or Ehlers Danlos Syndrome.Show notesLow FODMAP diet infohttps://www.monashfodmap.com/about-fodmap-and-ibs/https://pmc.ncbi.nlm.nih.gov/articles/PMC4918736/EDS definitionhttps://www.ehlers-danlos.com/what-is-eds/POTS definition https://www.standinguptopots.org/POTSsubtypesLong covidhttps://nurosym.org/blogs/in-conversation-with/dr-david-strainhttps://news.utoledo.edu/index.php/03_24_2025/covid-19-brought-about-a-large-rise-in-pots-cases#:~:text=The UToledo study, however, points,COVID may actually have POTS.https://pmc.ncbi.nlm.nih.gov/articles/PMC10166245/https://pmc.ncbi.nlm.nih.gov/articles/PMC12079877/#:~:text=The pooled prevalence of long,the forest plot in Fig.EDS and endometriosishttps://www.ehlers-danlos.com/wp-content/uploads/2022/12/N-Blagowidow-2018Baltimore-OB-GYN-and-EDS-HSD-S.pdfhttps://pubmed.ncbi.nlm.nih.gov/9420859/https://www.eds.clinic/articles/endometriosis-ehlers-danlos-syndromehttps://www.theendobellycoach.com/podcast/endometriosis-and-ehlers-danlos-syndrome?rq=EhlersIBS and POTShttps://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1342351/full3https://www.researchgate.net/publication/284068911_Gastrointestinal_Dysfunction_in_Postural_Tachycardia_Syndrome#:~:text=of these patients.-,...,[37]. …https://www.researchgate.net/publication/345601295_Postural_Tachycardia_Syndrome_and_the_GutLow FODMAP diet and POTShttps://www.potsuk.org/managingpots/diet-and-fluids-2/ https://sci-hub.se/10.1016/j.autneu.2018.09.003https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2019/06/POTS-June-2019.pdfLow FODMAP and EDShttps://www.researchgate.net/publication/353970119_Literature_Review_Does_following_a_low_FODMAP_diet_improve_functional_gastrointestinal_symptoms_in_Ehlers-Danlos_Syndrome_Hypermobility_type_through_supporting_the_role_of_nutritional_interventionhttps://www.ehlers-danlos.com/2017-eds-classification-non-experts/gastrointestinal-involvement-ehlers-danlos-syndromes/https://practicalgastro.com/2024/06/17/nutritional-considerations-for-hypermobile-ehlers-danlos-syndrome/#:~:text=If symptoms do not improve,compared to IBS-C controls.IBS and EDShttps://www.eds.clinic/articles/gastrointestinal-issues-ehlers-danlos-syndrome-guidehttps://pmc.ncbi.nlm.nih.gov/articles/PMC7255528/https://pubmed.ncbi.nlm.nih.gov/29687534/SIBO and EDS https://pubmed.ncbi.nlm.nih.gov/37858959/SIBO and POTShttps://pubmed.ncbi.nlm.nih.gov/29326369/https://sci-hub.se/10.1016/j.autneu.2018.09.003Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationProduced by Chris Robson

Recently we’ve been talking about the low FODMAP diet and how it can be helpful for histamine issues and endometriosis symptoms… but what about what it was designed for - IBS, and by default, SIBO?Show notesLow FODMAP diet infohttps://www.monashfodmap.com/about-fodmap-and-ibs/https://pmc.ncbi.nlm.nih.gov/articles/PMC4918736/IBS and SIBOhttps://www.youtube.com/watch?v=Sv8LjTgpmP0https://www.ibssmart.com/sibo-symptoms-and-diagnosishttps://www.nature.com/articles/s41598-022-05933-1https://www.msjonline.org/index.php/ijrms/article/view/15048SIBO and endometriosishttps://pubmed.ncbi.nlm.nih.gov/39959963/https://pubmed.ncbi.nlm.nih.gov/9660426/IBS and endometriosis https://pmc.ncbi.nlm.nih.gov/articles/PMC9357916/https://pmc.ncbi.nlm.nih.gov/articles/PMC11668458/https://pubmed.ncbi.nlm.nih.gov/18715239/https://pubmed.ncbi.nlm.nih.gov/28303579/https://pubmed.ncbi.nlm.nih.gov/18715239/Microbiome and endohttps://pmc.ncbi.nlm.nih.gov/articles/PMC10747908/https://pmc.ncbi.nlm.nih.gov/articles/PMC10904627/https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2025.1552134/fullhttps://www.mdpi.com/1422-0067/26/11/5144https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1110824/fullhttps://pmc.ncbi.nlm.nih.gov/articles/PMC9962481/Endo and low FODMAP diethttps://pubmed.ncbi.nlm.nih.gov/28303579/https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-025-03715-1https://pmc.ncbi.nlm.nih.gov/articles/PMC12107219/SIBO treatment optionshttps://endometriosisnews.com/2020/12/17/elemental-diet-sibo-treatment/https://endometriosisnews.com/2020/11/05/antimicrobial-herbs-treat-sibo-right-for-me/https://endometriosisnews.com/2020/10/08/antibiotics-treat-sibo-guide/https://endometriosisnews.com/2020/09/24/sibo-treatment-what-to-know/https://www.theendobellycoach.com/this-endolife-podcast-episodes/how-to-treat-sibo-with-dr-allison-siebeckerNeed more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationProduced by Chris Robson

Last week I talked about the low FODMAP diet for lowering histamine levels and helping to improve MCAS or histamine intolerance symptoms, but today I want to talk about the low FODMAP diet specifically for endometriosis and what the research shows so far.Show notesLow FODMAP diet infohttps://www.monashfodmap.com/about-fodmap-and-ibs/https://pmc.ncbi.nlm.nih.gov/articles/PMC4918736/Studies referencedhttps://pubmed.ncbi.nlm.nih.gov/28303579/https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-025-03715-1https://pmc.ncbi.nlm.nih.gov/articles/PMC12107219/Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationProduced by Chris Robson

Today I wanted to talk about the low FOMDAP diet, but not for the reasons you may think.Today, I don’t actually want to talk about it specifically for IBS/SIBO (though we will touch upon that again), I want to talk about its benefits for histamine, because the low FODMAP diet can actually be a way to lower histamine levels. Show notes Low FODMAP diet infohttps://www.monashfodmap.com/about-fodmap-and-ibs/https://pmc.ncbi.nlm.nih.gov/articles/PMC4918736/Endometriosis and histamine/MCAShttps://pubmed.ncbi.nlm.nih.gov/22332753/https://www.emjreviews.com/reproductive-health/article/targeting-mast-cells-as-a-viable-therapeutic-option-in-endometriosis/https://pubmed.ncbi.nlm.nih.gov/31998139/https://www.eds.clinic/articles/the-role-of-mast-cells-in-endometriosishttps://www.gynecologiconcologyinstitute.org/news/endometriosis/endometriosis-news/mast-cell-activation-syndrome-and-endometriosis-a-potential-link-for-unexplained-symptoms-in-women/MCAShttps://www.degruyterbrill.com/document/doi/10.1515/dx-2020-0005/htmlhttps://pubmed.ncbi.nlm.nih.gov/28780942/https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2020/06/Mast-Cell-Activation-Syndrome-June-2020.pdfMCAS and comorbidities https://pubmed.ncbi.nlm.nih.gov/33980338/https://pubmed.ncbi.nlm.nih.gov/32803794/https://pubmed.ncbi.nlm.nih.gov/32434316/https://pubmed.ncbi.nlm.nih.gov/31267471/https://www.eds.clinic/articles/the-role-of-mast-cells-in-endometriosishttps://www.potsuk.org/about-pots/associated-conditions/hypermobility-and-pots/https://www.siboinfo.com/associated-diseases.html - various studies highlighting SIBO links to all conditions listed in the episodehttps://pubmed.ncbi.nlm.nih.gov/29326369/Podcast episodes on POTS/EDS/SIBO/IC/MCAShttps://www.theendobellycoach.com/podcast/endometriosis-sibo-ic-and-allergies-the-histamine-connection?rq=histaminehttps://www.theendobellycoach.com/podcast/endo-ehlers-danlos-syndrome-connection?rq=POTShttps://www.theendobellycoach.com/podcast/endo-and-adhd?rq=POTShttps://www.theendobellycoach.com/podcast/strategies-for-lowering-histamine-reducing-allergies-endometriosis?rq=histaminehttps://www.theendobellycoach.com/podcast/low-oxalate-low-histamine-elimination-diet-interstital-cystitis?rq=histaminehttps://www.theendobellycoach.com/podcast/nettle-tea-for-endo?rq=histaminehttps://www.theendobellycoach.com/podcast/endo-and-chest-pain?rq=histaminehttps://www.theendobellycoach.com/podcast/pycnogenol-endohttps://www.theendobellycoach.com/podcast/endo-ic-sibo?rq=histaminehttps://www.theendobellycoach.com/podcast/pots-dysautonomia-with-endo?rq=POTShttps://www.theendobellycoach.com/podcast/endo-and-dysautonomia?rq=POTShttps://www.theendobellycoach.com/podcast/jessica-drummond-endometriosis-mcas-hypermobility-dysautonomiaMCAS and low FODMAP diethttps://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2020/06/Mast-Cell-Activation-Syndrome-June-2020.pdfhttps://pubmed.ncbi.nlm.nih.gov/23644955/https://pubmed.ncbi.nlm.nih.gov/26976734/https://drruscio.com/mast-cell-activation-syndrome-clinician-researcher-dr-lawrence-afrin/Low FODMAP diet and leaky gut/gut microbiomehttps://pubmed.ncbi.nlm.nih.gov/34371976/https://ift.onlinelibrary.wiley.com/doi/10.1111/1750-3841.70072?af=REndometriosis and low FODMAP diethttps://onlinelibrary.wiley.com/doi/10.1111/apt.70161https://www.monash.edu/news/articles/low-fodmap-diet-can-ease-symptoms-of-those-with-endometriosis-studyhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10754387/https://pubmed.ncbi.nlm.nih.gov/28303579/Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationProduced by Chris Robson

Finally, about two months later, I am wrapping up my series on certain vitamins and minerals and their association with period/endo pain when low.Now, just to recap and highlight, the key nutrients we see associated with more severe menstrual or endo pain when low, or shown to improve menstrual/endo pain are:Vitamin AVitamins B1, B6 and B12 (for those of you wondering, folate - otherwise known as B9 - hasn’t been associated with menstrual pain, but does improve ovulation and hormonal health)Vitamin CVitamin ECalciumZincMagnesiumOmega 3 fatty acidsSo today, we’re focusing on the last one in the series, and that’s vitamin D. Show notes Endo, vit D, inflammatory pathways, menstrual pain researchhttps://www.sciencedirect.com/science/article/abs/pii/S2666571922000202https://pmc.ncbi.nlm.nih.gov/articles/PMC4512562/https://pmc.ncbi.nlm.nih.gov/articles/PMC7834752/#b31-ogs-20205https://pubmed.ncbi.nlm.nih.gov/6790261/Vit D and chronic painhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC10260782/Calcium and vitamin D interaction for period painhttps://pmc.ncbi.nlm.nih.gov/articles/PMC7834752Supplementation for period pain https://pubmed.ncbi.nlm.nih.gov/30044160/https://pubmed.ncbi.nlm.nih.gov/29447494/https://dergipark.org.tr/en/pub/dtfd/article/480596https://pubmed.ncbi.nlm.nih.gov/27147120/https://pubmed.ncbi.nlm.nih.gov/36973702/Reduced pain medicationhttps://www.researchgate.net/profile/Salem-Alsuwaidan-2/publication/344129773_Vitamin_D_Supplements_as_Adjunctive_Therapy_with_Analgesics_for_Primary_Dysmenorrhea_A_Randomized_Clinical_Trial_-/links/5f53c636299bf13a31a315e0/Vitamin-D-Supplements-as-Adjunctive-Therapy-with-Analgesics-for-Primary-Dysmenorrhea-A-Randomized-Clinical-Trial.pdfhttps://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-023-02284-5Vit D studied doses exampleshttps://dergipark.org.tr/en/pub/dtfd/article/480596https://pubmed.ncbi.nlm.nih.gov/29447494/Endo and vit D supplementation https://pubmed.ncbi.nlm.nih.gov/33508990/https://pmc.ncbi.nlm.nih.gov/articles/PMC9795583/Previous episodes in this serieshttps://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-b12https://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-b6https://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-b1https://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-chttps://www.theendobellycoach.com/podcast/endo-pain-low-vitamin-ehttps://www.theendobellycoach.com/podcast/fatty-acid-deficiency-period-pain-endohttps://www.theendobellycoach.com/podcast/mineral-deficiency-period-pain-endoNeed more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationProduced by Chris Robson

Some of you may know that I recently completed the elemental diet for SIBO treatment, and today, I wanted to share my experience with the particular formula I used.Show notes Endometriosis, SIBO, LPS and the microbiome connectionhttps://pubmed.ncbi.nlm.nih.gov/9660426/https://pubmed.ncbi.nlm.nih.gov/39959963/ https://pmc.ncbi.nlm.nih.gov/articles/PMC5902457/https://pmc.ncbi.nlm.nih.gov/articles/PMC4519769/https://www.mdpi.com/1424-8247/16/12/1696https://www.fertstert.org/article/S0015-0282(14)00666-9/fulltextAdhesions and surgeryhttps://www.theendobellycoach.com/podcast/endo-belly-after-endometriosis-surgery?rq=adhesions surgerySIBO test results interpretationhttps://pubmed.ncbi.nlm.nih.gov/28323273/https://endometriosisnews.com/2020/08/06/how-to-interpret-results-sibo-breath-test/https://www.theendobellycoach.com/this-endolife-podcast-episodes/how-to-treat-sibo-with-dr-allison-siebeckerSIBO treatment optionshttps://endometriosisnews.com/2020/12/17/elemental-diet-sibo-treatment/https://endometriosisnews.com/2020/11/05/antimicrobial-herbs-treat-sibo-right-for-me/https://endometriosisnews.com/2020/10/08/antibiotics-treat-sibo-guide/https://endometriosisnews.com/2020/09/24/sibo-treatment-what-to-know/https://www.theendobellycoach.com/this-endolife-podcast-episodes/how-to-treat-sibo-with-dr-allison-siebeckerElemental diet https://endometriosisnews.com/2020/12/17/elemental-diet-sibo-treatment/https://pubmed.ncbi.nlm.nih.gov/14992438/mBiotahttps://mbiota.com/https://mbiota.com/pages/mbiota-clinical-trial-resultshttps://www.cghjournal.org/article/S1542-3565(25)00241-1/fulltextSIBO relapse, prevention and root causes https://www.theendobellycoach.com/podcast/sibo-relapse-endometriosis?rq=adhesions surgeryhttps://www.siboinfo.com/prevention-of-relapse.htmlHow to test for SIBOhttps://www.theendobellycoach.com/podcast/how-to-test-for-sibo?rq=SIBOMy past SIBO treatmentshttps://www.theendobellycoach.com/podcast/elemental-diet-sibo?rq=SIBOhttps://www.theendobellycoach.com/podcast/endometriosis-sibo-treatment?rq=SIBOhttps://www.theendobellycoach.com/podcast/my-sibo-treatment-a-negative-test-hydrogen-sulphide-or-sifo?rq=SIBOAll my SIBO episodes Kuonis syndromehttps://pmc.ncbi.nlm.nih.gov/articles/PMC6791094/https://tmsforacure.org/expert-information/mast-cells-heart-kounis-syndrome-takotsubo-cardiomyopathy/https://www.mdpi.com/2077-0383/14/3/768https://www.ejinme.com/article/S0953-6205(15)00432-X/abstractEndo and blood sugar researchhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10967113/https://eurjmedres.biomedcentral.com/articles/10.1186/s40001-023-01280-7https://pmc.ncbi.nlm.nih.gov/articles/PMC8609862/https://www.nature.com/articles/s41598-023-35236-yhttps://www.sciencedirect.com/science/article/abs/pii/S0378512223004115https://pubmed.ncbi.nlm.nih.gov/37673102/Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson

Most people with endo are struggling with symptoms, and so the last thing they need is to also struggle with nutrition changes.That’s why today, I wanted to offer you a quick change that can make a big improvement.Enter kiwis.Show notes Kiwis and gut motilityhttps://www.theendobellycoach.com/podcast/kiwis-for-constipation?rq=kiwisEndo and oxidative stresshttps://link.springer.com/article/10.1186/1477-7827-7-54https://pmc.ncbi.nlm.nih.gov/articles/PMC5625949/https://pubmed.ncbi.nlm.nih.gov/22728166/Endo and vitamin Chttps://link.springer.com/article/10.1186/1477-7827-7-54https://www.sciencedirect.com/science/article/abs/pii/S0020729207005772Kiwis and vit Chttps://pmc.ncbi.nlm.nih.gov/articles/PMC6267416/ https://fdc.nal.usda.gov/food-details/1102667/nutrientshttps://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/#:~:text=How much vitamin C do,in your diet every day.https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/https://www.mdpi.com/2072-6643/14/21/4657https://pmc.ncbi.nlm.nih.gov/articles/PMC4425162/https://www.mdpi.com/2076-3921/13/3/272Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson

Today I want to do a short episode on a slightly different topic, and that’s how to think of or how to approach your healing journey.So, in my training with Dr Jessica Drummond at the Integrative Women’s Health Institute, we were taught to always start each coaching session with a celebration - typically, this celebration is tied to our work and the client’s well-being. So, it might be something as small as they ate an apple that week, and apples are a fruit that client doesn’t eat often, or it might be something big, like a low pain period. Often though, client’s love to celebrate things that happen in their lives too, from a sunny day or a nice meal out for their birthday.But the reason we do this is two fold: Often, because we’re working with chronic illnesses, and usually multiple, sessions can get heavy and we might cover some difficult topics. Starting the session with a win starts the conversation on a lighter, more positive note, that can help the client to not spiral and to notice the good parts of life or the progress in their health, amidst struggles.As I just eluded to, it’s important to acknowledge progress, no matter how small, and this is because symptom improvement doesn’t happen overnight. It happens step by step. You don’t wake up one day with balanced hormones and no endo pain, it’s a process of small changes, leading to the body beginning to shift in it’s inflammation levels, it’s hormone levels, it’s stress response and so on.Now, I am going to come back to that and why it’s so important in a minute, but the reason I wanted to do this episode today is because over the years I’ve noticed a trend. Clients will often forget about progress, even if a symptom which was a huge problem for them entirely resolves, but there’s still another symptom remaining...Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson

So last week I shared my number one strategy for ensuring your meals are blood sugar balancing.Today, I want to provide you with some key blood sugar super foods that can really help you on your way to balancing your levels in the short term and in the long term, which in turn, will improve your inflammation and oxidation levels - essential for endo management.Now, obviously, we’ve already discussed the role of fibre from veggies, protein and healthy fats, and I shared how each of these slow down the release of glucose from foods, so you know the importance of these key foods groups.But today, I want to give you some specific foods, that have been shown in the studies to give our blood sugar efforts a little (well actually, pretty big) boost. Show notesNutshttps://pmc.ncbi.nlm.nih.gov/articles/PMC9965730/https://pubmed.ncbi.nlm.nih.gov/30395790/ - peanut butterhttps://pmc.ncbi.nlm.nih.gov/articles/PMC9965730/ - almondshttps://pubmed.ncbi.nlm.nih.gov/21364607/ - pistachios https://pubmed.ncbi.nlm.nih.gov/24424074/ - pistachios Viscous fibre https://pmc.ncbi.nlm.nih.gov/articles/PMC9736284/https://pmc.ncbi.nlm.nih.gov/articles/PMC9503020/ - flaxhttps://pubmed.ncbi.nlm.nih.gov/30661699/ - flaxhttps://www.sciencedirect.com/science/article/pii/S1756464623004061 - chia seedshttps://pubmed.ncbi.nlm.nih.gov/28000689/ - chia seedshttps://ajcn.nutrition.org/article/S0002-9165(23)27235-4/fulltext - psyllium huskhttps://www.sciencedirect.com/science/article/abs/pii/S0002916523173011 - psyllium huskBeanshttps://pmc.ncbi.nlm.nih.gov/articles/PMC9736284/ - soluble fibrehttps://pmc.ncbi.nlm.nih.gov/articles/PMC10649573/ - resistant starch https://pmc.ncbi.nlm.nih.gov/articles/PMC10649573/ - compared to starchier carbshttps://pmc.ncbi.nlm.nih.gov/articles/PMC5336455/ - compared to starchier carbshttps://pmc.ncbi.nlm.nih.gov/articles/PMC5691712/ - black beanshttps://pubmed.ncbi.nlm.nih.gov/28303049/ - chickpeasResistant starchhttps://www.theendobellycoach.com/podcast/endometriosis-butyrate - gut and endometriosis benefitshttps://www.sciencedirect.com/science/article/pii/S1756464622001645 - blood sugar researchhttps://onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-5491.2010.02923.x - insulinhttps://pubmed.ncbi.nlm.nih.gov/8092089/ - blood sugar researchhttps://pubmed.ncbi.nlm.nih.gov/16155268/ - blood sugar researchhttps://www.researchgate.net/figure/Classification-of-types-of-resistant-starch-RS-food-sources-and-factors-affecting_tbl1_330644723 - types of resistant starchhttps://pubmed.ncbi.nlm.nih.gov/19562607/ - cooling methodshttps://www.researchgate.net/profile/Abdulrahman-Hashem-2/publication/376857067_Effect_of_freezing_and_heating_white_bread_on_the_glycemic_response_of_healthy_individuals/links/658d0d2d2468df72d3dd7101/Effect-of-freezing-and-heating-white-bread-on-the-glycemic-response-of-healthy-individuals.pdf - breadhttps://pubmed.ncbi.nlm.nih.gov/17426743/ - breadhttps://apjcn.nhri.org.tw/server/APJCN/19/2/274.pdf - green bananas https://www.theendobellycoach.com/podcast/endo-carbs-blood-sugar - further listeninghttps://www.nhs.uk/common-health-questions/food-and-diet/can-reheating-rice-cause-food-poisoning/ - safe reheating instructions for riceNeed more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson

Okay so the past few weeks I’ve been talking about blood sugar and how to identify if blood sugar dysregulation is an issue for you.This week, I want to give you the number one strategy for beginning to stabilise your blood sugar. Now, I have talked about this before in the context of other episodes, I’ve done some lives on the topic and put them out as episodes, and I’ve linked to articles I’ve written, but I don’t think I have ever done a solo episode on this key strategy, so I decided, so you didn’t have to hunt for it, just to do an episode dedicated to this one tool.Now, of course there are other factors here, like how much sugar you’re eating between meals, but this strategy is key to building an approach to your daily meals that keeps blood sugar levels stable consistently, and as a result, that tends to reduce cravings and improve symptoms, which can allow you to start taking on bigger changes, like reducing sugary snacks for example.Show notesFibrehttps://pubmed.ncbi.nlm.nih.gov/18287346/https://link.springer.com/article/10.1007/s00394-009-0026-xhttps://pmc.ncbi.nlm.nih.gov/articles/PMC9811965/ Proteinhttps://pmc.ncbi.nlm.nih.gov/articles/PMC2386677/https://www.sciencedirect.com/science/article/abs/pii/S104345262200033X Final quarterhttps://pmc.ncbi.nlm.nih.gov/articles/PMC5336455/Healthy fatshttps://pubmed.ncbi.nlm.nih.gov/16537685/Starchy vs. Non-starchy veghttps://www.healthline.com/nutrition/starchy-vs-non-starchy-vegetables Need more help or want to learn how to work with me?Free resources:This podcast! Endometriosis Net ColumnEndometriosis News ColumnNewsletterInstagramWays to work with me:This EndoLife, It Starts with Breakfast digital cookbookMasterclasses in endo nutrition, surgery prep and recovery and pain reliefLive and Thrive with Endo: The Foundations DIY courseOne to one coaching info and applicationThis episode is sponsored by BeYou Cramp Relief Patches. Soothe period cramps the natural way with these 100% natural and discreet menthol and eucalyptus oil stick on patches. Click here to find out more and to shop: https://beyouonline.co.uk/pages/how-it-worksProduced by Chris Robson