What is the right diet for endometriosis?

I’ve tried many different diet approaches and I have found that when my gut is happy, so is my endo. Before I jump straight into what the diet for endo looks like, let’s understand a bit more about the disease and why diet is important:



Endometriosis is an inflammatory condition and an estrogen dependent disease.

Estrogen is a hormone which plays an important role in the female reproductive cycle; it assists in the growth and thickening of the endometrial tissue, when fertilisation doesn’t take place progesterone (another hormone) and estrogen levels decline which causes menstruation. Estrogen can also be spelt oestrogen by the way (just to clear up any confusion!).

Estrogen is processed through the liver and excess estrogen is then excreted via the gastrointestinal system; therefore the liver and gut both to be functioning well to process and remove excess estrogen. Fat tissue can also contribute to estrogen production, therefore weight management may also be a consideration with endo and overall health.

Why is endometriosis an inflammatory condition? Endometriosis occurs when endometrial tissue grows in other places than the uterus. When menstruation occurs the lining (or layers of endometrial tissue) is shed and the tissue located outside the uterus also bleeds. The bleeding creates inflammation, scar tissue, cysts and adhesions. This can also result in organs being stuck together by the adhesions. Therefore a diet that is anti-inflammatory is an important component when managing endometriosis symptoms.

Taking this into consideration, what should the endo-diet look like? I’ve seen many different approaches through social media; some may say that being vegan is the answer to managing endo symptoms, others prefer paleo, or a low-carbohydrate diet (such as the keto-diet). Recently someone told me about ‘seed cycling’ which involves managing the menstrual cycle by consuming different seeds at different stages. There are so many opinions out there, it would be perfectly understandable if you’re feeling confused!

So what is the best approach? It actually depends on the individual, what works for one person may not work for another; for example, if other health issues are coinciding with endo, then the diet may need to be modified accordingly. There is no one-size-fits-all approach when it comes to nutrition.

However, there are some guidelines (backed up by science) of what dietary approaches can be followed to help manage endo:

  • A diet high in fibre will help remove excess estrogen. A diet rich in plant based foods such as vegetables, fruit, wholegrains and legumes (except soy based foods). Cruciferous vegetables such as cabbage, cauliflower and broccoli get a special mention for their detoxifying effect and their benefits on estrogen metabolism, turmeric also gets a special mention for its anti-inflammatory and antioxidant properties, so be sure to consume these regularly.
  • A diet low in xenoestrogens (xenoestrogens or phytoestrogens are chemicals that mimic estrogen in the body), such as soy based foods and certain seeds such as flax (or linseed).
  • Eat anti-inflammatory foods, this means avoiding sugar, processed food, fried food, gluten and animal products that are a product of factory farming. An anti-inflammatory diet is rich in vegetables, fruit, wholegrains, legumes, nuts, wild caught fish and healthy fats such as olive oil. Meat and poultry are okay as long as they are free from chemicals and not char-grilled, try cooking slowly instead. Eat red meat sparingly and always choose grass fed, as it’s suggested that grass fed meat offers the benefits of omega-3 fatty acids (which are anti-inflammatory).
  • Dairy may be ok, it depends on the individual. Stick to small amounts of organic, additive free goats or sheep’s yogurt, cheese or kefir as these are lower in lactose and casein which can cause inflammation. Kefir has shown to be beneficial for a range of therapeutic actions including improving gut health, blood sugar, cholesterol control and immune function.
  • Stick to oils with health benefits such as cold pressed olive oil as it is high in monounsaturated fatty acids and vitamin E, but don’t cook with extra virgin olive oil as it becomes unstable and loses its health benefits with heat. When cooking over high heat, use fats and oils with a high smoke point, for example ghee, avocado oil or extra light olive oil.
  • Avoid alcohol, limit coffee to 1 cup per day (or avoid it altogether) and drink about 2 litres of water throughout the day. Lemon in warm water is a great way to start your morning.

If you have other conditions co-existing with endo such as IBS or SIBO, a high fibre diet could make you feel terrible! In this instance wholegrains and legumes (the main sources of protein on a vegan diet) are often avoided and that’s when diet starts to become a bit more complex. Despite this, the guidelines can still be followed but you may need to tweak things and try a low FODMAP diet, a SIBO specific diet or the Fast Tract diet which all remove foods that can create symptoms such as bloating.

There is no quick fix to managing endo symptoms naturally, these guidelines are a long term strategy and should be incorporated into a lifestyle that also includes regular movement. It goes without saying if you’re following a healthy diet for endo, but still drinking bottles of wine on the weekend or devouring entire family size blocks of chocolate on a weekly basis, then you’re probably not going to see the full benefits.

What types of food work for you and what doesn’t? Drop me a note below!

Health and healing,

Meredith x



Mocha smoothie

I love this smoothie, it’s just delish. Sometimes I just don’t feel like a big breakfast first thing but need something in my belly and a pick-me-up.


Mocha smoothie

I’m sure you already guessed that this recipe contains coffee, I would suggest you avoid coffee if you’re struggling with endo pain. Personally I find one coffee a day is ok for me.

You can always omit the coffee and double the quantity of cacao to create a chocolate flavour. It will be a thicker consistency by omitting the coffee.

This smoothie uses pre-cooked pumpkin and zucchini, I cook batches of these veggies every week and keep in the fridge/freezer for later use in salads or smoothies like this.

It may seem odd using veggies in a smoothie but I promise you can’t taste them, they just provide a creamy consistency that fills you up.

You’ll need:

  • 1/2 cup of coconut milk
  • A handful of ice
  • 3/4 cup of espresso (cooled)
  • 3/4 cup of pre-cooked pumpkin
  • 1/4 cup of pre-cooked frozen zucchini (best steamed then frozen)
  • 1 tbsp almond butter
  • 1 tbsp cacao
  • 1/4 tsp cinnamon
  • A few drops of stevia (to equal one tsp sugar)
  • 1/4 tsp of vanilla powder (I buy pure vanilla powder online, it’s expensive but lasts for ages)


Blend on high until completely smooth and creamy, serve immediately and if you like, top with some crushed nuts, coconut flakes or some chopped banana.


Meredith x


The Fast Tract diet for SIBO and IBS

A few weeks ago I started testing the Fast Tract diet, I wanted to see how my body (most importantly my gut) responded.

The Fast Tract diet for SIBO The Healing Yogi

After a few years of being on a low FODMAP diet it’s been a tricky shift in mindset, I find I am constantly checking the app on my phone, because I’ve had instances when I’ve eaten something without checking its fermentation point (FP) value. The Fast Tract diet uses a FP system which means the higher the FP value, the greater the chance at having symptoms.

Norm Robillard, Ph.D created the diet and identified five major carbohydrate groups that are hard-to-digest and are most subject to malabsorption, therefore are most likely to drive symptom and illness:

  • Fructose, including polymeric forms (apples, oranges, banana, grapes, etc.)
  • Lactose (milk, ice cream, etc.)
  • Resistant starch (most potatoes, most rice, most grains, banana, pasta, etc.)
  • Fibre (whole grains, bran cereal, legumes, supplements, etc.)
  • Sugar alcohols except erythritol (diabetic and sugar-free snacks, etc.)

An example of where I made a mistake with the diet recently was consuming rice noodles; it turns out they have a high FP value. I don’t eat a lot of grains but if I do, I’ll eat rice or rice noodles and occasionally quinoa, but it seems quinoa is also a high FP food.

Other examples of high fermentation foods are legumes, dried fruit and fruit juices, squash, peas, parsnips and corn. Many foods have a moderate FP score, so the idea is to calculate and keep track of your points for the day and stick to a limited amount.

Some items on the Fast Tract diet list raised my eyebrows, what I’m referring to are items such as brie cheese, heavy cream and Skittles candy; these items have low FP scores. Given I suspect I have a leaky gut, I won’t be eating these foods on a regular basis as there are other considerations besides the fermentation potential of food, such as the potential inflammatory response certain foods can cause. I’ll continue to eat a wholefoods diet consisting of vegetables, herbs, fruit (probably only 1 serve a day), lean meat, poultry, fish, eggs, nuts, occasional small amounts of low FP grains and a little dairy here and there (small amounts of goats cheese, butter, parmesan and ghee). I’ll also continue to consume organic produce where possible to reduce the toxin burden on my body.

So has the diet worked for me? At this stage I’m on antimicrobial treatment; neem, berberine and allicin. I feel well and symptom free about 70% of the time, but the true test will be when I come off the antimicrobial treatment.

Unfortunately there is not much research on the Fast Tract diet. I attempted to find some original research and was unable to find any in relation to SIBO and IBS. However, I’m going to give it a try for at least a few months and I’ll report back to let you know my progress.

Has anyone else tried the Fast Tract diet for SIBO or IBS? Please leave a comment below and let me know how you went.

Yours in health,

Meredith x



Gummie treats

Gummie treats are delicious sugar free snacks and ideal for those with gut issues like leaky gut or SIBO. They’re fantastic for keeping sugar cravings at bay.

Gummie treat

The flavour I’ve used here is banana and turmeric but you could use just about any flavour you like.

Makes about 12-15 pieces.

You’ll need:

  • 1 cup of coconut milk (without additives like guar gum). I also like to use a combination of almond and coconut milk
  • 1/2 cup of filtered water
  • 1 tsp of turmeric powder
  • 2 tbsp of gelatin powder, I use Changing Habits
  • 1 ripe banana chopped
  • Optional – if you have a sweet tooth feel free to add some stevia


Combine all ingredients except the banana in a saucepan, heat and stir until the gelatin dissolves (don’t boil otherwise it won’t set).

Combine the liquid mixture and the banana in a blender until completely smooth, then pour into a flat rectangular or square shaped container, cover and refrigerate for at least four hours until set.

Yours in health,

Meredith x