This EndoLife

Okay so today we’re continuing with our series on dairy and endo, and today we’re taking about hormones.

And I’m going to warn you up front - the research is mixed, and it really comes down to your personal response to dairy. That being said, non-organic dairy can be treated with extra hormones, which may influence our own, so it goes without saying that organic is preferable when possible. Of course, don’t worry about the one offs like an ice cream out or some cream on your dessert in a restaurant, but if you’re regularly eating dairy at home, organic would be a better choice.

I currently having one more space available for one to one coaching. If this is of interest to you, you can reach out on [email protected]

Read more.

Show notes

Organic dairy

https://www.ams.usda.gov/sites/default/files/media/Dairy - Guidelines.pdf - regulations for organic dairy

Insulin/blood sugar/IGF-1

https://pmc.ncbi.nlm.nih.gov/articles/PMC4524299/

https://www.levels.com/blog/what-we-know-about-dairy-and-blood-sugar]

https://pmc.ncbi.nlm.nih.gov/articles/PMC4325471/

PCOS

https://pmc.ncbi.nlm.nih.gov/articles/PMC7696580/#:~:text=Yoghurt appears to be a,of hepatic gluconeogenesis [54].

https://pmc.ncbi.nlm.nih.gov/articles/PMC4085920/#:~:text=Conclusions:,consumption and risk of PCOS.

https://pmc.ncbi.nlm.nih.gov/articles/PMC5265695/

Hormones and dairy

https://pmc.ncbi.nlm.nih.gov/articles/PMC4119548/#:~:text=(Table 1).-,The prevalence of anovulatory cycles varied from 3.4% to 18.6,%, data not shown).

https://pmc.ncbi.nlm.nih.gov/articles/PMC5265695/

https://pubmed.ncbi.nlm.nih.gov/17329264/

https://pubmed.ncbi.nlm.nih.gov/19496976/

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This 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-works

Produced by Chris Robson

This week we’re taking a pause from the dairy series to give those who don’t want to learn about diary or who feel distressed by the topic for ethical reasons, a bit of a break, as I appreciate it might be a bit much to go back to back with this topic.

So today, I want to answer a question that was asked of me on a call the other day.

And that’s when you’re starting to manage endo, and you put in place various protocols to get your symptoms under control, do you then have to do those strategies forever?

And the answer is no.

Let’s think of it as endo management and endo maintenance.

Read more.

Show notes

Blood sugar resources

https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms

https://endometriosis.net/living/diet-sugar

I am now taking applications for my final one to one coaching cohort of 2024

Apply here: https://www.theendobellycoach.com/coaching

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This EndoLife, It Starts with Breakfast digital cookbook

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Live and Thrive with Endo: The Foundations DIY course

One to one coaching info and application

This 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-works

Produced by Chris Robson

If you’ve been considering eating for endo, or you have been, you may be thinking about or may have already, cut out dairy.

But is it necessary to remove dairy entirely for people with endo?

The answer is, it’s complicated and really depends on your body and of course, your personal values, because some people may choose to lower or omit their dairy intake for ethical or environmental reasons.

So in this series, we’re going to explore all the factors to consider around dairy and endo - because there is a lot to discuss!

Read more.

Show notes

Lactose

https://pubmed.ncbi.nlm.nih.gov/28690131/

https://pubmed.ncbi.nlm.nih.gov/20132150/

https://pubmed.ncbi.nlm.nih.gov/26138365/

https://pubmed.ncbi.nlm.nih.gov/9660426/

https://www.sciencedirect.com/science/article/pii/S0958694618300608 https://www.researchgate.net/figure/Lactose-content-of-dairy-products_tbl1_268035497

https://www.ncbi.nlm.nih.gov/books/NBK534631/

A1 casein

https://pubmed.ncbi.nlm.nih.gov/28916574/

https://pubmed.ncbi.nlm.nih.gov/24166511/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5593102/

Histamines

https://pmc.ncbi.nlm.nih.gov/articles/PMC10346277/

https://www.monashfodmap.com/blog/histamines-and-ibs/

https://pubmed.ncbi.nlm.nih.gov/26976734/

https://drbeckycampbell.com/courses/

Probiotic dairy

https://www.frontiersin.org/journals/cellular-and-infection-microbiology/articles/10.3389/fcimb.2024.1373004/full

https://www.theendobellycoach.com/podcast/endo-fermented-foods

https://pmc.ncbi.nlm.nih.gov/articles/PMC8579104/

https://zoe.com/learn/best-probiotic-foods

I am now taking applications for my final one to one coaching cohort of 2024

Apply here: https://www.theendobellycoach.com/coaching

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Ways to work with me:

This EndoLife, It Starts with Breakfast digital cookbook

Masterclasses in endo nutrition, surgery prep and recovery and pain relief

Live and Thrive with Endo: The Foundations DIY course

One to one coaching info and application

This 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-works

Produced by Chris Robson

Recently I shared an episode on pycnogenol and the research behind its use for chronic UTIs and interstitial cystitis - and the evidence is pretty impressive.

I mentioned in the show that pycnogenol is one of my favourite supplements for us endo peeps, and I thought I should elaborate on some of the key benefits, for those of you who are curious.

Read more.

I am now taking applications for my final one to one coaching cohort of 2024

Apply here: https://www.theendobellycoach.com/coaching

Show Notes

Endo research

https://pubmed.ncbi.nlm.nih.gov/17879831/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4512562/

https://ri.conicet.gov.ar/bitstream/handle/11336/130924/CONICET_Digital_Nro.f5b315e1-bd81-4dcb-83f0-4e4a751927ce_A.pdf?sequence=2&isAllowed=y

https://www.mdpi.com/2227-9059/11/3/978

Mentstrual pain

https://www.pycnogenol.com/fileadmin/pdf/Application_brochures/pycno_menstrual_discomfort_16012016_WEB.pdf

https://pubmed.ncbi.nlm.nih.gov/6790261

Histamine intolerance

https://www.pycnogenol.com/fileadmin/pdf/Application_brochures/pycno_respiratory_health_18012016_WEB.pdf

https://pubmed.ncbi.nlm.nih.gov/22332753/

https://pubmed.ncbi.nlm.nih.gov/31998139/

https://www.emjreviews.com/reproductive-health/article/targeting-mast-cells-as-a-viable-therapeutic-option-in-endometriosis/

Histamine Intolerance 101 Dr. Becky Campbell

https://www.thisendolife.com/this-endolife-podcast-episodes/strategies-for-lowering-histamine-reducing-allergies-endometriosis

https://www.thisendolife.com/this-endolife-podcast-episodes/association-between-endometriosis-allergies

Endometriosis, SIBO, Interstitial Cystitis and Allergies: The Histamine Connection

Dysautonomia

https://www.pycnogenol.com/fileadmin/pdf/Application_brochures/pycno_healthy_veins_18012016_WEB.pdf

https://www.pycnogenol.com/applications/circulatory-heart/

https://www.theendobellycoach.com/podcast/pots-dysautonomia-with-endo

https://drive.google.com/file/d/18q4ZAbC7Ism7OcJu39vw_GwPnl-0_5Lz/view

https://www.theendobellycoach.com/podcast/endo-and-dysautonomia

https://www.theendobellycoach.com/podcast/endometriosis-and-ehlers-danlos-syndrome

https://www.theendobellycoach.com/podcast/endo-ic-sibo

https://www.theendobellycoach.com/podcast/jessica-drummond-endometriosis-mcas-hypermobility-dysautonomia

Perimenopause

https://www.pycnogenol.com/fileadmin/pdf/Application_brochures/Pycnogenol_Menopause_EN_211.pdf

https://www.ncbi.nlm.nih.gov/books/NBK507826/

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2788287

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This EndoLife, It Starts with Breakfast digital cookbook

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One to one coaching info and application

This 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-works

Produced by Chris Robson

Now of course, this is a huge topic and there are so many different probiotics out there, which can often just get confusing and overwhelming, so with this podcast my intention is for it to be succinct and easy to digest, with a smaller array of probiotics to start exploring on your initial steps to gut healing. 

Read more.

Show Notes

SIBO

The SIBO, Endometriosis and Interstitial Cystitis Connection wth Dr. Allison Siebecker

How To Treat SIBO with Dr Allison Siebecker

Understanding The Endometriosis Belly, Part 3: SIBO Symptoms

How Do You Know When to Test for SIBO?

How to Test for SIBO at Home

Histamine intolerance

Histamine Intolerance 101 Dr. Becky Campbell

https://www.thisendolife.com/this-endolife-podcast-episodes/strategies-for-lowering-histamine-reducing-allergies-endometriosis

https://www.thisendolife.com/this-endolife-podcast-episodes/association-between-endometriosis-allergies

Endometriosis, SIBO, Interstitial Cystitis and Allergies: The Histamine Connection

 L.Plantarum 299v research

https://meridian.allenpress.com/jfp/article-abstract/80/10/1682/199965/Degradation-of-Histamine-by-Lactobacillus?redirectedFrom=fulltext

https://pubmed.ncbi.nlm.nih.gov/21381407/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3316997/

 L.Plantarum 299v brands

Jarrow Ideal Bowel Support 299V, at one caps twice a day (Dr. Jacobi)

Metagenics Ultra Flora Intensive Care, at one caps twice a day (Dr. Jacobi)

Leaky Gut

https://www.thisendolife.com/this-endolife-podcast-episodes/endometriosis-leaky-gut

https://www.thisendolife.com/this-endolife-podcast-episodes/-the-endometriosis-belly

https://www.thisendolife.com/this-endolife-podcast-episodes/understanding-the-endometriosis-belly-part-2

https://www.thisendolife.com/this-endolife-podcast-episodes/root-causes-of-bloating-endometriosis

LPS

https://www.thisendolife.com/this-endolife-podcast-episodes/endometriosis-leaky-gut

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519769/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2327198/

https://www.cell.com/cell-host-microbe/pdf/S1931-3128(16)30161-5.pdf

S.Boulardi research

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6375115/

https://pubmed.ncbi.nlm.nih.gov/26316791/

https://www.hopkinsmedicine.org/health/conditions-and-diseases/immunoglobulin-a-deficiency

https://www.optibacprobiotics.com/professionals/latest-research/gut-health/probiotics-best-for-candida

S.Boulardi brands and doses

Klaire Labs Saccharomyces boulardi, at two caps taken twice a day (Dr. Jacobi)

Invivo Bio.Me S. boulardii, at two caps daily

Bioceuticals SB Floractiv, at two caps taken twice a day (Dr. Jacobi)

L.rhamnosus GG research

https://pubmed.ncbi.nlm.nih.gov/18813028/

https://pubmed.ncbi.nlm.nih.gov/21390145/

https://pubmed.ncbi.nlm.nih.gov/30040527/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4239510/

L.rhamnosus GG brands and doses

Nutrigold L. Rhamnosus GG, label dose (caution: contains brown rice flour)

Metagenics, Ultra Flora LGG® 60, at one cap twice a day (Dr. Jacobi)

CAUTION: If looking for your own brands to buy, avoid probiotics containing probiotics, as these may worsen SIBO symptoms. For a list of ingredients to be mindful of when choosing probiotics, see Dr Allison Siebecker’s handout here.

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Ways to work with me:

This EndoLife, It Starts with Breakfast digital cookbook

Masterclasses in endo nutrition, surgery prep and recovery and pain relief

Live and Thrive with Endo: The Foundations DIY course

One to one coaching info and application

This 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-works

Recently I’ve talked a lot about the gut microbiome and endo, but today, I want to do a very short episode on the bladder microbiome, but specifically, a supplement or plant extract that could help us.

For those of you who deal with bladder pain or recurrent UTIs, I’m hoping this episode is helpful.

Interstitial cystitis has been dubbed as the ‘evil twin’ of endometriosis by researchers, and is characterised by bladder pain, increased frequency, pressure, and trouble emptying the bladder to name a few of the key symptoms.

Interstitial cystitis doesn’t have just one cause; often there are multiple layers ranging from pelvic floor dysfunction, histamine issues, nerve hypersensitivity, chronic embedded UTIs, inflammation and more.

Read more.

Show notes

I am now taking applications for my final one to one coaching cohort of 2024

Apply here: https://www.theendobellycoach.com/coaching

IC endo research and podcasts

https://pmc.ncbi.nlm.nih.gov/articles/PMC3043443/

https://www.theendobellycoach.com/podcast/endo-ic-sibo

https://www.theendobellycoach.com/podcast/chronic-uni-treatment-semaine

https://www.theendobellycoach.com/podcast/root-causes-of-bladder-pain-with-endometriosis

https://www.theendobellycoach.com/podcast/nutrition-bladder-pain-brianne-thornton

https://www.theendobellycoach.com/podcast/diet-and-natural-treatment-options-for-interstitial-cystitis-and-bladder-pain

https://www.theendobellycoach.com/podcast/how-your-nervous-system-affects-interstitial-cystitis-and-endo-pain

https://www.theendobellycoach.com/podcast/equal-treatment-for-black-endometriosis-patients-and-plevic-floor-physiotherapy

https://www.theendobellycoach.com/podcast/supplements-for-interstitial-cystitis

https://www.theendobellycoach.com/podcast/new-ic-subtypes

https://www.theendobellycoach.com/podcast/endometriosis-sibo-ic-and-allergies-the-histamine-connection

IC, biofilms, chronic UTIs, microbiome alterations

https://liveutifree.com/interstitial-cystitis-treatment/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9865985/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9962481/

Bladder test

https://regeneruslabs.com/products/microgendx-mens-uti

Aloe vera

https://www.pelvicsanity.com/2017/06/01/the-best-supplements-for-interstitial-cystitis

Pycnogenol research

https://pmc.ncbi.nlm.nih.gov/articles/PMC8249140/#tab2

https://www.pycnogenol.com/applications/menstrual-discomfort

https://www.pycnogenol.com/applications/respiratory-health

https://www.pycnogenol.com/applications/circulatory-heart

https://www.pycnogenol.com/applications/venous-disorders

Brands

https://www.lifeextension.com/vitamins-supplements/item01637/pycnogenol

https://www.nowfoods.com/products/supplements/pycnogenol-100-mg-veg-capsules https://pure-encapsulations-pro.co.uk/product/pycnogenol-100-mg/

Free resources:

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Ways to work with me:

This EndoLife, It Starts with Breakfast digital cookbook

Masterclasses in endo nutrition, surgery prep and recovery and pain relief

Live and Thrive with Endo: The Foundations DIY course

One to one coaching info and application

This 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-works

Produced by Chris Robson

Sourdough bread has been popular in the mainstream for a good number of years now, but I feel like there’s a big focus on it and its benefits in the wellness industry at present.

And I think for people with endo, when new health trends come round, it can be confusing, because foods we thought might bother us with endo, are being promoted to the masses as good for our health, so the question is - where does sourdough fit in with endo?

So, let’s first look at what sourdough is. Sourdough is a type of dough typically used for bread and pizza, which is fermented using yeasts and bacteria that occur naturally in the air and surroundings. It also has a longer fermentation time than your average yeasted dough. And to be clear, when I talk about fermentation, this is the process of bacteria and yeasts eating a food, in this case, starches in the flour, and chemically changing the dough due to the lactic acid, alcohol and carbon dioxide they produce in the fermentation process, which creates the sour flavour in sourdough and helps it to rise.

Read more and show notes.

I am now taking applications for my final one to one coaching cohort of 2024

Apply here: https://www.theendobellycoach.com/coaching

Free resources:

This podcast! 

Endometriosis Net Column

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Email me: [email protected]

Ways to work with me:

This EndoLife, It Starts with Breakfast digital cookbook

Masterclasses in endo nutrition, surgery prep and recovery and pain relief

Live and Thrive with Endo: The Foundations DIY course

One to one coaching info and application

This 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-works

Produced by Chris Robson

If you want to learn more about SCFAs, I’ve linked to some episodes in the show notes. But now let’s look at probiotic foods and how they can raise SCFA.

Probiotic foods are cultured and fermented foods which have live beneficial bacteria in them. When we eat these foods, we ingest this bacteria, which then become part of our gut microbiome and improve our levels of beneficial bacteria.

Many of these beneficial bacterial strains directly increase SCFA levels, but some of them indirectly support SCFA production by creating an environment that helps other SCFA producing bacteria to thrive, or by feeding specific bacteria that in turn, produce SCFAs. This is known as cross-feeding.

So, which probiotic foods might be helpful for us in particular?

Read more.

Show notes

SCFA resources

https://www.theendobellycoach.com/podcast/endometriosis-short-chain-fatty-acids

https://www.theendobellycoach.com/podcast/endometriosis-butyrate

https://www.theendobellycoach.com/podcast/endometriosis-propionate-acetate

https://www.theendobellycoach.com/podcast/endometriosis-ibs-psyllium-husk

https://www.theendobellycoach.com/podcast/phgg-endo-belly-sibo-ibs

Probiotic research

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180739/

https://www.researchgate.net/publication/5647158_Short_chain_fatty_acids_and_colonic_health

https://www.sciencedirect.com/science/article/abs/pii/S175646461630175

https://www.sciencedirect.com/science/article/pii/S0717345820300282

https://www.researchgate.net/publication/272339114_Enhancement_of_Short_Chain_Fatty_Acid_Production_from_Millet_Fibres_by_Pure_Cultures_of_Probiotic_Fermentation

https://apjcn.nhri.org.tw/server/apjcn/5/1/15.pdf

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0047212

https://aspenjournals.onlinelibrary.wiley.com/doi/abs/10.1177/0115426506021004351

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230973/

https://pubmed.ncbi.nlm.nih.gov/11034488/

https://www.mdpi.com/1422-0067/21/8/2890

https://www.sciencedirect.com/science/article/pii/S0002916523065000

Fermented food examples

https://zoe.com/learn/top-fermented-foods

Inflammation and fermented foods study

https://www.cell.com/cell/fulltext/S0092-8674(21)00754-6

Mast cells and endo

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9396281/

https://www.sciencedirect.com/science/article/pii/S0015028206014373

https://www.emjreviews.com/reproductive-health/article/targeting-mast-cells-as-a-viable-therapeutic-option-in-endometriosis/

Soy

https://www.larabriden.com/how-soy-affects-hormones/

Free resources:

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Ways to work with me:

This EndoLife, It Starts with Breakfast digital cookbook

Masterclasses in endo nutrition, surgery prep and recovery and pain relief

Live and Thrive with Endo: The Foundations DIY course

One to one coaching info and application

This 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-works

Produced by Chris Robson

Today I want to talk about another short chain fatty acid booster, which also supports long term gut healing and symptom relief, and that’s partially hydrolysed guar gum.

PHGG is a soluble fibre derived from the guar bean plant, it is not exactly the same as the food ingredient guar gum. PHGG is broken down by enzymes from guar gum, and dissolves in water. In contrast, guar gum is a thickening agent and too much guar gum in certain foods can cause gut problems, whereas PHGG is recognised as being a supportive, prebiotic fibre and supplement for gut health.

Read more.

Show notes

PHGG and butyrate

https://www.mdpi.com/2673-8007/4/2/49

https://www.sciencedirect.com/science/article/abs/pii/S0308814623016242

Bloating, constipation, diarrhoea, IBS and dosing

https://pubmed.ncbi.nlm.nih.gov/25843197/

https://www.sciencedirect.com/science/article/abs/pii/S0899900702010328

https://www.monashfodmap.com/blog/fibre-supplements-ibs/

https://figshare.utas.edu.au/articles/conference_contribution/Does_Partially_Hydrolysed_Guar_Gum_HAVE_a_Role_to_Play_in_the_Treatment_of_Irritable_Bowel_Syndrome_A_Systematic_Review/23148182

https://www.sciencedirect.com/science/article/abs/pii/S0899900705003138

Microbiome, PHGG and SCFA

https://www.mdpi.com/2072-6643/12/5/1257

https://www.sciencedirect.com/science/article/abs/pii/S0308814623016242

https://pubmed.ncbi.nlm.nih.gov/25519526/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744437/

https://www.elsevier.es/en-revista-annals-hepatology-16-articulo-notable-intestinal-dysbiosis-orchestrated-by-S1665268122001545

https://www.sciencedirect.com/science/article/abs/pii/S0008621519301302

Endo and microbiome alterations

https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2024.1363455/full

https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1110824/full

https://atm.amegroups.org/article/view/54025/html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9729346/

https://www.mdpi.com/1424-8247/16/12/1696

https://link.springer.com/article/10.1007/s00404-024-07631-x

SIBO

https://pubmed.ncbi.nlm.nih.gov/20937045/

Microbiome tests

https://smartnutrition.co.uk/shop/comprehensive-stool-test-gi-map-pathogen-plus-uk-and-europe-igimap/

https://invivohealthcare.com/products/testing/vaginal-ecologix/ (My favourite for UK)

https://regeneruslabs.com/products/womens-complete

https://www.juno.bio (USA based fav)

Free resources:

This podcast! 

Endometriosis Net Column

Endometriosis News Column

Newsletter

Instagram

Email me: [email protected]

Ways to work with me:

This EndoLife, It Starts with Breakfast digital cookbook

Masterclasses in endo nutrition, surgery prep and recovery and pain relief

Live and Thrive with Endo: The Foundations DIY course

One to one coaching info and application

This 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-works

Produced by Chris Robson

Last week we talked about certain fruits, vegetables, beans and lentils that can boost the short chain fatty acids called propionate and acetate. Alongside butyrate, which you can increase with resistant starch rich foods such as cold oats, green bananas and cooked and cooled potatoes and rice, these guys help to lower inflammation, heal gut issues and may even protect against endo progression. To learn more about the benefits of short chain fatty acids for endo, listen to episodes 312, 311 and 310.

Today, I wanted to give you another option if you feel like a lot of the foods I listed last week just aren’t doable for you because of your bloating and IBS symptoms, or if you eat a lot of these foods already, but still suffer with gut problems and endo problems, and would like to take some extra steps to further boost these beneficial short chain fatty acids.

Today, we’re talking about psyllium husk, and the benefits of this bad boy are many.

Read more.

Show notes

Blood sugar

https://pubmed.ncbi.nlm.nih.gov/26561625/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11155034/

Constipation

https://pubmed.ncbi.nlm.nih.gov/30219432/

SCFA production

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358997/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3735932/

Dosing

https://www.jandonline.org/article/S2212-2672(17)30225-3/fulltext

Fibre types and psyllium husk

https://www.monashfodmap.com/blog/fibre-supplements-ibs/

https://www.monashfodmap.com/blog/research-update-dietary-fibre-era-microbiome-science/

https://www.monashfodmap.com/blog/research-update-dietary-fibres-ibs/

Endo and Short Chain Fatty Acids

https://www.frontiersin.org/journals/cellular-and-infection-microbiology/articles/10.3389/fcimb.2024.1373004/full

Free resources:

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Ways to work with me:

This EndoLife, It Starts with Breakfast digital cookbook

Masterclasses in endo nutrition, surgery prep and recovery and pain relief

Live and Thrive with Endo: The Foundations DIY course

One to one coaching info and application

This 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-works

Produced by Chris Robson