What is Endo Belly?

Endo belly is the sudden, painful bloating that many people with endometriosis experience. Unlike regular bloating, it can cause the stomach to swell up quickly, sometimes making you look several months pregnant within just a few hours. This happens because of inflammation, hormone changes, digestive issues, or fluid retention linked to endometriosis. It’s not only uncomfortable but can also feel discouraging, especially when it affects how clothes fit or how you feel in your own body.

Food plays a big role in managing inflammation and digestion, which can lead to endo belly. Everyone is different, but here are some strategies that many people find helpful:

• Focus on anti-inflammatory foods

  Choose fresh fruits, vegetables, whole grains, nuts, seeds, and omega-3 rich foods like salmon, chia seeds, and walnuts. These can calm inflammation that worsens endo symptoms.

  
  

• Reduce inflammatory triggers

  Many find relief by limiting processed foods, refined sugar, red meat, alcohol, and caffeine—all of which can increase inflammation and gut irritation.

  
  

• Watch for personal food sensitivities

  Common triggers include dairy, gluten, and high-FODMAP foods (like onions, garlic, and beans). Keeping a food diary can help identify what worsens your bloating.

  
  

• Stay hydrated

  Drinking water supports digestion and reduces fluid retention. Herbal teas such as ginger, peppermint, or chamomile may also ease bloating.

  
  

• Eat smaller, balanced meals

  Large meals can worsen bloating. Try smaller, frequent meals that balance protein, healthy fats, and fiber.

In addition, light exercise can help reduce stress, ease digestive issues, and improve circulation.

Try:

• Gentle yoga or stretching

  Poses like child’s pose, cat-cow, and supine twists can release tension and support digestion.

  
  

• Walking

  A light walk after meals can help stimulate digestion and reduce bloating.

  
  

• Core and pelvic floor exercises

  Gentle strengthening (like Pilates or low-intensity core work) can support abdominal muscles and reduce pressure.

  
  

• Breathwork

  Deep belly breathing helps relax the nervous system and ease abdominal tightness.

  
  

• Listen to your body

  On flare days, rest is exercise too. Movement should feel supportive, not draining.

Endo belly is frustrating and uncomfortable, but with the right mix of mindful eating and gentle movement, you may find ways to reduce discomfort and feel more in control of your body. If endo belly is severe or worsening, it’s always best to consult with a healthcare provider or dietitian. One of our favs is Andy De Santis, located in the Toronto area, also seeing patients virtually. https://andytherd.com/

Anti-Inflammatory Diet: Calming Inflammation & Supporting Hormonal Balance

An anti‑inflammatory diet emphasizes whole, nutrient-dense, plant-forward foods that help reduce systemic inflammation, especially important for endometriosis, which is inherently inflammatory.

• Reduces overall inflammation:

  Since endometriosis triggers chronic inflammatory responses, an anti‑inflammatory dietary approach may help ease pain and related symptoms.

  
  

• Hormonal balancing:

  Diets rich in fiber and antioxidants support estrogen regulation and help metabolize excess estrogen via healthy bowel movements.

  
  

• Benefits fertility and pre-pregnancy health:

  Emerging evidence suggests this diet may support reproductive health and reduce pregnancy complications.

  
  

• Estrogen modulation:

  Certain plant foods, like seaweed, have estrogen-modulating effects, offering potential benefit.

What to eat more of:

• 🌱 Colorful veggies & fruits (berries, leafy greens, citrus)

• 🥗 Whole grains (quinoa, brown rice, oats)

• 🐟 Omega-3 rich foods (salmon, chia seeds, walnuts)

• 🥑 Healthy fats (olive oil, avocado, nuts)

What to eat less of:

• Processed foods, fried foods, and sugary snacks

• Red and processed meats

• Excess caffeine and alcohol

Targeting Gut Symptoms With a Low-FODMAP Diet

A Low-FODMAP Diet consists of a structured elimination and reintroduction diet that limits fermentable carbohydrates known to aggravate gut symptoms like bloating, gas, pain, and altered bowel habits.

• 50–75% of people with endometriosis experience gastrointestinal symptoms, like bloating, that often mirror IBS.

  
  

• Reduces gut distension:

   By avoiding poorly absorbed, highly fermentable carbs, it minimizes water influx and gas production in the gut, relieving bloating and pain.

  
  

• Structured phases:

   Typically done in three steps—elimination (2–6 weeks), reintroduction (challenge), and personalization for long-term maintenance.

  
  
  
  

  Anti-inflammatory eating supports long-term health, hormone balance, and pain reduction; low-FODMAP offers more targeted, short-term relief for gut symptoms but must be used carefully.

  
  

  Keep in Mind: The Low FOD-Map diet is highly restrictive and may affect gut microbiome negatively if prolonged, and should be overseen by a qualified dietitian and limited to short-term use, but there are positives as well, and the positives are huge!

  
  

  Combine both diets selectively:

  
  

  • Start with an anti-inflammatory Mediterranean-style foundation.

  • If GI symptoms persist, add a time-limited low-FODMAP phase, with guidance.

Here’s an example of combining anti-inflammatory eating with low-FODMAP swaps:

Breakfast

• Overnight oats with chia seeds, blueberries, and almond milk

• Herbal tea (ginger or peppermint)

Lunch

• Quinoa salad with grilled salmon, spinach, cucumber, roasted carrots, and olive oil-lemon dressing

• Small handful of walnuts

  
  

Snack

• Rice cakes with almond butter and sliced strawberries

  
  

Dinner

• Baked chicken or tofu with roasted zucchini, bell peppers, and sweet potato

• Side of brown rice

• Garlic-infused olive oil for flavor

  
  

Evening

• Chamomile tea

• A square of 85% dark chocolate (low sugar, anti-inflammatory antioxidants!)

Transition Tips:

Start small – Try swapping one meal or snack each day for an anti-inflammatory option.

Keep a food journal – Track what you eat and how your symptoms change.

Plan ahead – Prepping meals makes it easier to stick to your choices.

Listen to your body – Everyone’s triggers are different. Don’t stress about being “perfect.”

Work with a professional – A dietitian can guide you through low-FODMAP safely.

Every small step is worth celebrating. You deserve to feel well, supported, and empowered on this journey.