How can I reduce my endo belly bloating?

In a previous blog, I discussed ways to manage endometriosis flare ups, which refers to a period of intensified symptoms of endometriosis. In this post, I'll be sharing my tips on how to manage one of the most common and most frustrating endometriosis symptoms; endo belly bloating.

Understanding Endometriosis Bloating

Endometriosis is a chronic condition where tissue similar to the lining inside the uterus, known as the endometrium, grows outside of it. This can lead to a range of symptoms, one of the most troubling and often overlooked being bloating, commonly referred to as 'endo belly'. This type of bloating is not just your typical post-meal fullness; it can be painful, and can significantly impact your daily life.

What Causes Endometriosis Bloating?

Endometriosis bloating is caused by several factors:

• Inflammation: Misplaced endometrial tissue can cause chronic inflammation in the abdominal cavity, leading to swelling and bloating.

• Increased visceral sensitivity: Visceral hypersensitivity means that the nerve endings in your abdomen area are more sensitive to changes in the volume of food, fluid and gas in your bowel. These changes can stimulate the nerve endings, causing expansion, stretching of the bowel and painful bloating.

• Hormonal fluctuations: Hormonal changes throughout your menstrual cycle can exacerbate bloating. Oestrogen, in particular, can increase water retention and bloating.

• Digestive issues: Many women with endometriosis also experience gastrointestinal symptoms like irritable bowel syndrome (IBS) which can contribute to bloating. (If you suspect you have IBS, it's important that you speak to a healthcare provider about your symptoms to ensure any underlying issue isn’t left untreated).

Symptoms of Endometriosis Bloating

Endometriosis bloating can be unpredictable, and it can vary in intensity and duration, but common symptoms include:

• A swollen or distended abdomen

• Abdominal pain and cramping

• A feeling of fullness or pressure in the abdomen

• Fluctuations in the severity of bloating, often worsening around the menstrual cycle

Managing Endometriosis Bloating

There are lots of ways you can reduce your endometriosis belly bloating. Here are my top tips to ease your endometriosis bloating:

• Increase your fibre intake: High fibre foods such as fruits, vegetables, wholegrains, pulses, nuts and seeds can help to regulate levels of oestrogen. High oestrogen levels have been linked to the production of prostaglandins which are pro-inflammatory and can worsen endometriosis pain and bloating. Fibre improves the process of excretion of oestrogen. It does this by preventing the absorption of oestrogen, moving it out of our body through our bowels, thereby lowering levels of inflammation and bloating. Having more fibre in your diet can also help with constipation and optimise your gut health too.
  

• Keep hydrated: Fibre draws water into your bowel so you may become dehydrated if you don't drink enough. Aim to drink 2 litres of water per day to allow the extra fibre to do its job properly. This should increase if you’re physically active or in warmer weather. Water is the best option, but other good choices are herbal teas, particularly peppermint tea which has been shown to help relieve bloating and aid with digestion.

• Try not to overeat: Large meals can sometimes stimulate visceral sensitivity, so reduce the size of your portions at mealtimes, or try eating smaller meals more often instead of three large ones each day.

• Slow down: Take the time to relax while eating your meals and chew your food well. Take the time to pause and put your fork or spoon down in between each mouthful.
  

• Gentle Exercise: Movement can help improve digestion and reduce bloating by helping food move through your body. Listen to your body and choose an enjoyable activity that feels comfortable for you.

• Stress Management: Techniques such as yoga, meditation, and deep breathing can help manage stress, which can exacerbate bloating .

• Adequate Rest: Ensuring you get enough sleep can help your body manage inflammation and reduce bloating.

If your bloating is severe, persistent, or accompanied by other concerning symptoms like unexplained weight loss, blood in the stool, or severe abdominal pain, it's essential to seek medical advice. A healthcare provider can help rule out other conditions and develop a tailored treatment plan.

Key Takeaways

Endometriosis has a variety of symptoms including bloating, which can be unpredicatable and can happen for a variety of reasons. It can be frustrating not knowing when you'll experience these symptoms such as bloating. However, by making small changes to your way of eating and changes to your lifestyle you can manage your endometriosis bloating which can make you feel more energised and more in control of your symptoms.

If you’re looking for more personalised support, you can contact me to book your free 20-minute Discovery Call, or you can also email me here: laura@nurture-for-life.com

References

1. Mather, R., et al., Polycystic ovary syndrome is associated with an increased prevalence of irritable bowel syndrome. Digestive Diseases and Sciences. 2010. Apr;55(4):1085-9.

2. Issa, A. M., Nakamura, T., & Rapkin, A. J. (2012). Visceral hypersensitivity in endometriosis: a new target for treatment? BioMed Research International, 2012, 981206. doi:10.1155/2012/981206.

3. Hansen, K.E., et al., Visceral syndrome in endometriosis patients. European Journal of Obstetrics & Gynecology and Reproductive Biology, 2014. 179: p. 198-203.

4. Leonardi, M., et al., Endometriosis and the microbiome: a systematic review. British Journal of Obstetrics and Gynaecology, 2020; 127: 239-249.

5. Sacco, K., Portelli, M., Pollacco, J., Schembri-Wismayer, P., Calleja-Agius, J., & Attard-Montalto, S. (2012). The role of prostaglandin E2 in endometriosis. Gynecological Endocrinology, 28(2), 134-138. doi:10.3109/09513590.2011.588747.

6. British Dietetic Association (2021) Food Fact Sheet: Fibre.

7. Goldin, B. R., Adlercreutz, H., Gorbach, S. L., Warram, J. H., Dwyer, J. T., Swenson, L., & Woods, M. N. (1982). Estrogen excretion patterns and plasma levels in vegetarian and omnivorous women. New England Journal of Medicine, 307(25), 1542-1547. doi:10.1056/NEJM198212163072502

8. Samimi, M., & Tabibi, A. (2015). Evaluation of mint efficacy regarding dysmenorrhea in comparison with mefenamic acid: A double-blinded randomized crossover study. Iranian Journal of Nursing and Midwifery Research, 20(3), 307-311.