🌱 Gentle Anti-Inflammatory Food Swaps That Helped Me Feel Better with Endo

📸 Chia pudding with almond milk and fresh fruit — one of my favorite gentle go-to meals for reducing inflammation.

💬 Where It All Started

Before I even knew I had endometriosis, I had already started learning a little bit about inflammation and how much stress (and what we eat) can affect the body. I got really sick at one point — not from the flu or anything, but just from running on empty for too long. The kind of stress that piles up and eventually hits you like a brick.

After I was diagnosed with endo, things got more intense. I was dealing with painful, heavy periods, exhaustion, bloating that made me look six months pregnant, and constant lower back pain. It was a lot. That’s when I really started paying attention to what I was putting in my body.

Not to be perfect — just to feel better. I didn’t cut everything out. I just started making small food swaps that felt good and made my body feel a little more supported. If you’re in the middle of navigating all of this too, I hope sharing mine gives you a gentle place to start.

🔄 The First Swaps I Made (That Actually Helped)

Honestly, I didn’t overhaul my whole kitchen or go on some strict anti-inflammatory cleanse. I just started making small changes that felt doable. One of the first things I did was cut way back on processed foods and try to eat more whole, real stuff — things like fresh veggies, fruits, and simple meals with ingredients I could actually pronounce.

I also cut down on alcohol, which was hard at first but made a noticeable difference in how I felt. And caffeine? Still working on that one — I love an iced coffee in the afternoon just as much as anyone, but I try to limit it because I know it can mess with my hormones and energy.

One easy swap that stuck? Switching from cow’s milk to almond or oat milk. My body just felt better — less heavy, less bloated. I personally skip soy milk because it can affect hormones, especially for those of us with endo (worth looking into if you’re not sure how your body handles it).

A quick and nourishing anti-inflammatory breakfast — banana, berries, and oats are easy staples I reach for often.

🛒 My Go-To Anti-Inflammatory Staples

These are the things I try to keep around at all times. They don’t require a lot of effort and help support my body — especially on flare-up days.

🧴 Oils I Use:

• 🥑 Avocado oil

• 🥥 Coconut oil

• 🫒 Olive oil

🍵 Teas I Love:

• 🌿 Ginger tea – helps with bloating and cramps

• 🌼 Dandelion root tea – supports liver and digestion

• 🍃 Green tea – gentle caffeine + fat-burning boost(Still haven’t switched my morning coffee for it… just being honest.)

🧊 Fridge Staples:

• 🫐 Fresh berries – antioxidants without the sugar crash

• 🥬 Spinach – easy to add into anything

• 🧃 Unsweetened almond or oat milk – always check labels, sugar = inflammation

• 🥚 Organic eggs

• 🍗 Hormone-free chicken or turkey – I try to limit red meat

🥣 Pantry Favorites:

• 🥣 Oats – perfect for overnight oats with chia seeds, berries, and a little maple syrup when I need something sweet

• 🌰 Chia + flaxseeds – for gut and hormone health

• 🍲 Bone broth – soothing and mineral-rich

• 🍚 Brown rice + quinoa – easy, fiber-rich bases

• 🫘 Chickpeas + lentils – plant-based protein lifesavers

A peek at some of the anti-inflammatory staples I keep stocked — small swaps really do add up.

🥨 Anti-Inflammatory Snacking (Still a Work in Progress)

I’m not going to pretend I’m the perfect snacker — this is still a learning area for me. But here are some things I keep around that help me avoid grabbing chips or sweets when the cravings hit.

🥕 Simple Snacks:

• 🥜 Raw almonds or cashews

• 🥒 Hummus with cucumber or carrots

• 🍏 Apple with almond butter

• 🥚 Hard-boiled eggs

• 🍘 Rice cakes with nut butter + cinnamon

🍫 When I Want Sweet:

• 🫐 Berries with coconut whip

• 🍫 A square of dark chocolate (70%+ cacao)

• 🌰 Dates stuffed with almond butter

🥑 If I’m Actually Hungry:

• 🍓 A mini smoothie with berries + oat milk

• 🥑 Avocado toast on GF bread or sourdough

• 🍋 Chicken with olive oil, lemon, and herbs

💛 Final Thoughts

If you’re just starting to explore anti-inflammatory eating, please know this: you don’t have to be perfect to feel better. I didn’t cut everything out or follow some rigid plan — I just started making small, supportive swaps that felt doable.

Some helped right away, and some took time, but every little change made me feel like I was doing something kind for my body instead of fighting against it.

Start with what feels manageable. Maybe that’s switching your milk, trying a new tea, or adding a few more veggies into meals. Wherever you are, that’s a valid place to begin. And I’ll keep sharing what’s helped me along the way — because you deserve to feel more at home in your body, too.