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This EndoLife
Jessica Duffin
Living and thriving with endometriosis
- 21 minutes 1 secondDairy and the Endo Belly: Friend or Foe?
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!
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
Free resources:
This podcast!
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
8 November 2024, 2:10 pm - 16 minutes 46 secondsPycnogenol for Endo, POTS, MCAS and Perimenopause
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.
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
Free resources:
This podcast!
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
1 November 2024, 2:13 pm - 22 minutes 33 secondsREPLAY: Three Safe Probiotics for the Endo Belly, Endo Related IBS and SIBO
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.
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?
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.
Free resources:
This podcast!
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
25 October 2024, 4:46 pm - 16 minutes 28 secondsPycnogenol for Interstitial Cystitis and UTIs with Endo
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.
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
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:
This podcast!
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
18 October 2024, 5:34 pm - 27 minutes 40 secondsIs Sourdough Helpful or Harmful for Endo and Endo Belly?
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.
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!
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
11 October 2024, 3:18 pm - 20 minutes 40 secondsHow Can Probiotic and Fermented Foods Raise SCFA Production and Support Endo Healing?
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?
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:
This podcast!
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
4 October 2024, 6:39 pm - 14 minutes 21 secondsPHGG for Endo Belly, SIBO, IBS and Gut Dysbiosis
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.
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!
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
27 September 2024, 4:00 pm - 17 minutes 17 secondsPsyllium Husk for IBS and Endo Belly
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.
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:
This podcast!
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
22 September 2024, 4:55 pm - 22 minutes 13 secondsPropionate and Acetate - Can These Short Chain Fatty Acids Help You Fight Endo belly?
Last week we talked about the most beneficial short chain fatty acid for endo - butyrate.
Short chain fatty acids are types of healthy fats that are produced by good gut bacteria when we eat fibre. They eat the fibre, and the process of this, known as fermentation, produces short chain fatty acids.
To get the low down on endo and short chain fatty acids overall, head to episode ep.310 and to learn about butyrate specifically, go to last week’s episode 311.
Today, we’re talking about the two other main short chain fatty acids; propionate and acetate.
Show notes
SCFAs
References:
https://www.healthline.com/nutrition/short-chain-fatty-acids-101#TOC_TITLE_HDR_3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11208329/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8500332/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9962481/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8198999/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3735932/
https://www.healthline.com/nutrition/short-chain-fatty-acids-101#TOC_TITLE_HDR_3
https://insight.microba.com/meet-propionate-a-short-chain-fatty-acid/#:~:text=If a patient's Insight™,proportion of propionate production2.
https://pubmed.ncbi.nlm.nih.gov/22731123/
https://www.healthline.com/health/beta-glucan-heart-healthy#should-you-supplement-with-it
https://www.verywellhealth.com/short-chain-fatty-acids-5219806
https://www.healthline.com/nutrition/oligosaccharides#foods
https://www.sciencedirect.com/science/article/pii/S2772753X23000126
https://www.mdpi.com/1422-0067/21/8/2890
https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12565
https://www.metabolismjournal.com/article/S0026-0495(18)30151-3/abstract
Endo and inflammatory markers
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956504
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859972/
Bacteria and endo
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10805679/
https://www.thelancet.com/journals/lanmic/article/PIIS2666-5247(23)00221-5/fulltext
https://www.healthline.com/health-news/endometriosis-may-be-caused-by-this-bacteria
Endometriosis and blood sugar
https://pubmed.ncbi.nlm.nih.gov/37673102/
https://pubmed.ncbi.nlm.nih.gov/7918300/
https://jamanetwork.com/journals/jama/article-abstract/202670
https://pubmed.ncbi.nlm.nih.gov/20497781/
https://pubmed.ncbi.nlm.nih.gov/19088375/
https://pubmed.ncbi.nlm.nih.gov/20537326/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7333061/
https://pubmed.ncbi.nlm.nih.gov/18508964/
https://pubmed.ncbi.nlm.nih.gov/12379575/
https://www.ncbi.nlm.nih.gov/books/NBK493173/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9783643/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC308109920
https://www.wildnutrition.com/blogs/our-blog/endometriosis-part-2-the-link-between-sugar-and-the-immune-system
https://pubmed.ncbi.nlm.nih.gov/11511861/
https://pubmed.ncbi.nlm.nih.gov/2010896/
https://endometriosis.net/living/diet-sugar
https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms
LPS
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519769/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902457/
Free resources:
This podcast!
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
13 September 2024, 1:56 pm - 16 minutes 17 secondsButyrate and Resistance Starch - How Can They Help You Fight Endo and Endo Belly?
Last week I talked about short chain fatty acids and their benefits for endo, and why people with endo need to focus on these to help manage the disease.
Today, I want to talk about how to boost one of these types of short chain fatty acids, called butyrate.
Show notes
SCFAs/Butyrate
https://www.frontiersin.org/journals/cellular-and-infection-microbiology/articles/10.3389
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10233627/
https://www.nature.com/articles/s41598-018-30114-4#:~:text=Probiotic treatment also significantly enhanced,SCFAs in the gut48.
https://www.healthline.com/nutrition/short-chain-fatty-acids-101#TOC_TITLE_HDR_9
https://biosignaling.biomedcentral.com/articles/10.1186/s12964-023-01219-9
https://zoe.com/learn/what-are-short-chain-fatty-acids
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9577580/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10305054/
https://www.healthline.com/health/butyric-acid#bottom-line
Endo and inflammatory markers
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956504
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859972/
Bacteria and endo
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10805679/
https://www.thelancet.com/journals/lanmic/article/PIIS2666-5247(23)00221-5/fulltext
https://www.healthline.com/health-news/endometriosis-may-be-caused-by-this-bacteria
Endometriosis and blood sugar
https://pubmed.ncbi.nlm.nih.gov/37673102/
https://pubmed.ncbi.nlm.nih.gov/7918300/
https://jamanetwork.com/journals/jama/article-abstract/202670
https://pubmed.ncbi.nlm.nih.gov/20497781/
https://pubmed.ncbi.nlm.nih.gov/19088375/
https://pubmed.ncbi.nlm.nih.gov/20537326/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7333061/
https://pubmed.ncbi.nlm.nih.gov/18508964/
https://pubmed.ncbi.nlm.nih.gov/12379575/
https://www.ncbi.nlm.nih.gov/books/NBK493173/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9783643/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC308109920
https://www.wildnutrition.com/blogs/our-blog/endometriosis-part-2-the-link-between-sugar-and-the-immune-system
https://pubmed.ncbi.nlm.nih.gov/11511861/
https://pubmed.ncbi.nlm.nih.gov/2010896/
https://endometriosis.net/living/diet-sugar
https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms
LPS
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4519769/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902457/
Resistant starch
https://www.researchgate.net/figure/Classification-of-types-of-resistant-starch-RS-food-sources-and-factors-affecting_tbl1_330644723
https://www.sciencedirect.com/science/article/pii/S1756464622001645
https://monashfodmap.com/blog/dietary-fibre-series-resistant-starch/
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-5491.2010.02923.x
https://pubmed.ncbi.nlm.nih.gov/8092089/
https://pubmed.ncbi.nlm.nih.gov/16155268/
https://www.healthline.com/nutrition/9-foods-high-in-resistant-starch
https://www.sciencedirect.com/science/article/pii/S1756464622001645
https://www.csiro.au/en/research/health-medical/nutrition/resistant-starch
Rice safety
https://www.food.gov.uk/safety-hygiene/home-food-fact-checker
Processed food
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835660/
https://zoe.com/learn/what-is-ultra-processed-food
https://zoe.com/post/processed-food-gut-health
Free resources:
This podcast!
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
6 September 2024, 5:52 pm - 15 minutes 41 secondsWhat Are Short-Chain Fatty Acids and Why Do They Matter for Endo?
Short chain fatty acids are types of gut friendly fats that are produced when good bacteria in our large intestine eats fibre. So, when healthy bacteria eat let’s say, beans, it will ferment our food, and create gas. Along with that gas, it creates short chain fatty acids.
Short chain fatty acids are one of the key reasons gut health is so important to our overall wellbeing.
Number one is that they are the primary source of food/fuel for the cells in our large intestine. They therefore help to keep our gut barrier intact and strong. When this barrier weakens and holes start to form between our cells, food particles, bacteria and toxins from gram-negative bacteria known as lipopolyscharrides (otherwise known as LPS) can leak through the gut into our blood stream and the surrounding pelvic area.
Show notes
https://www.frontiersin.org/journals/cellular-and-infection-microbiology/articles/10.3389
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10233627/
https://www.nature.com/articles/s41598-018-30114-4#:~:text=Probiotic treatment also significantly enhanced,SCFAs in the gut48.
https://www.healthline.com/nutrition/short-chain-fatty-acids-101#TOC_TITLE_HDR_9
https://monashfodmap.com/blog/dietary-fibre-series-resistant-starch/
https://biosignaling.biomedcentral.com/articles/10.1186/s12964-023-01219-9
https://zoe.com/learn/what-are-short-chain-fatty-acids
https://journals.lww.com/ajg/fulltext/2008/09001/wheat_dextrin,_psyllium,_and_inulin_produce.449.aspx#:~:text=Wheat Dextrin, Psyllium, and Inulin,and Gas Volumes In Vitro
Free resources:
This podcast!
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
30 August 2024, 3:43 pm - More Episodes? Get the App
About This EndoLife
The Doctor's Farmacy with Mark Hyman, M.D.
The Cycle. Endometriosis Podcast
As a Woman
The Endo Babe Podcast: Endometriosis w/ Chelsea Bri
Ancient Health Podcast
ZOE Science & Nutrition
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