What To Eat During A Flare-Up (Pelvic Pain, Endometriosis, IBS)

When an endometriosis or pelvic pain flare hits, even the simplest choices—like what to eat—can feel overwhelming.  

Pain, bloating, digestive upset, fatigue, and inflammation often show up all at once, leaving you wondering whether food will help… or make everything worse.  In some ways, the fear of not knowing what to eat or how your body will respond is worse than the actual pain itself. 

Will you have to cancel plans again this time?

Will the pain be so bad you have to call in sick to work?  Hopefully your boss won’t be too angry.

Will you have to try to explain yourself yet again, when you’re cancelling plans and told you “look fine.”

You just can’t take any more of this.

You feel like you’re letting everyone down, but you can’t seem to do anything to stop the flare. 

 “Why can’t I be like everyone else?” you ask yourself.  “Why can’t my body just digest food properly?  Why does it always have to feel like I’ve got barbed wire in my gut?”

As someone who has gone through countless flares throughout my life, I know what it is like to feel like your body is attacking you.  I know those feelings of despair and the loneliness that comes with having to stay home yet again because you don’t feel well.  It’s frustrating, discouraging and honestly, I’m so tired of my health robbing me of the things I’ve always desired for my life.  

Over the years, I’ve learned A LOT about myself, my body, what works and what doesn’t.  Becoming a Holistic Nutritionist has deepened my understanding of how diet impacts the body.  

Food truly is medicine!

During a flare, this isn’t the time for strict rules, harsh detoxes, food guilt, or “perfect” eating. It’s about choosing foods that are gentle, nourishing, and easy to digest.  This is where being attuned to your body and listening to what your body is telling you is key!  For many women, we have lost the ability to listen to our body and the signals it is giving us.  However, with time and guidance (I help my clients with this through 1:1 coaching) you can restore that relationship of trust again.

Here’s the good news though–

 What you eat during an endometriosis or pelvic pain flare can help calm inflammation, reduce digestive stress, and support your body as it moves through pain.  This will help ease pain during a flare and potentially even stop a flare from progressing further.

What Happens During a Flare

Flares are often driven by a combination of:

• Increased inflammation

• Hormonal shifts (especially estrogen dominance)- anyone else flare near their period?

• Nervous system stress–I know personally that high levels of stress can trigger a flare for me

• Slower digestion and increased gut sensitivity (the dreaded bloated belly)

During a flare, your body is already working overtime. Heavy, highly processed, or inflammatory foods can increase symptoms like bloating, pelvic pain, constipation, diarrhea, and fatigue.

This is why a flare-supportive approach to eating focuses on:

• Anti-inflammatory foods

• Easily digestible meals

• Reducing gut irritation

• Calming the nervous system

  
  

How to Think About Food During a Flare

Before jumping into food lists, it’s important to shift the mindset around flare-day eating.

During a flare:

• You do not need to eat perfectly

• You do not need to cut calories or “cleanse”

• You do not need to follow rigid food rules

  
  

Instead, think in terms of:

• Warm over cold

• Soft over hard-to-digest

• Simple over complicated

  
  

Your goal is to reduce stress on your digestive system and inflammation in the body, not push through discomfort.

Best Foods to Eat During a Pelvic Pain and Endometriosis Flare

1. Warm, Easy-to-Digest Proteins

Protein supports blood sugar balance and healing, which is especially important during pain flares.

Examples:

• Chicken (steamed or baked)

• Lean turkey (steamed or baked)

• Bone broth

• Poached or soft-boiled eggs

• Baked or steamed fish (like salmon or cod)

  
  

2. Anti-Inflammatory Carbohydrates

Carbs aren’t the enemy during a flare — they help regulate cortisol and energy.

Examples:

• White rice (buy organic if possible to avoid pesticides)

• Sweet potatoes (sooo good roasted or steamed)

• Squash (baked or steamed)

  
  

3. Gentle Vegetables

Raw vegetables can be hard to digest during a flare.  This is one of the first things I always recommend avoiding.

Better option:

Steam your veg!!  This makes the veggies much easier to digest.  

Some great veggies to steam are:

• Zucchini

• Carrots

• Spinach 

Ready for Support During a Flare?

If you’re tired of guessing what to eat during a flare…If you’re dealing with ongoing pelvic pain, bloating, digestive issues, or IBS symptoms…And if you want guidance that goes beyond generic advice and truly supports your body —

You don’t have to manage your pelvic pain alone.

Through 1:1 nutrition coaching, I support people living with chronic pelvic pain, endometriosis and/or IBS by helping them:

• Understand what to eat during a flare to reduce inflammation and digestive stress

• Create a personalized  diet that supports hormones, gut health, and energy

• Calm bloating, constipation, and gut discomfort commonly linked to IBS and endometriosis

• Support the nervous system and chronic pain through nutrition and lifestyle changes

  
  

This approach isn’t about restriction or “perfect eating.”

It’s about using anti-inflammatory nutrition  in a way that works for your body and your life.

👉 Explore 1:1 Chronic Pelvic Pain Nutrition Coaching and take the next step toward feeling more confident and supported around food.

If you’re unsure where to begin, you’re welcome to book a free 15-minute Chronic Pain Clarity Call to talk through your symptoms, goals, and next steps.

Your pelvic pain symptoms are real. Your chronic pain deserves support. And healing does not have to be a solo journey.

Be sure to download my FREE guide– Top 5 Foods to Eat During A Flare: Chronic Pelvic Pain, Endometriosis & IBS.

You can download this FREE guide here:

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