QC: Food Travel Tips for Endo Warriors: Fight The Flairs

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Registered dietitian Sarah Rae shares practical strategies for managing endometriosis symptoms while traveling and eating at restaurants. She provides evidence-based nutrition advice specifically addressing how to reduce bloating and discomfort when eating outside your controlled home environment.

• Avoid skipping meals when traveling - aim to eat every 4-5 hours to prevent increased bloating
• Pack portable snacks like protein bars or hard-boiled eggs to maintain regular eating patterns
• Don't hesitate to ask restaurants about food preparation or request modifications to avoid trigger ingredients
• Consider carrying digestive enzymes like FODZYME to help break down trigger foods when unavoidable
• Stay well-hydrated and consider limiting caffeine and alcohol when traveling if these trigger symptoms
• Remember that supplements like FODZYME should be discussed with healthcare providers

Send your questions about endometriosis management by using the link in the episode description, emailing [e-mail], or visiting the EndobBattery.com contact page.

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Episode Transcript

Speaker 1 (00:00):
Life moves fast and so should the answers to your
biggest questions.
Welcome to EndoBattery's QuickConnect, your direct line to
expert insights Short, powerfuland right to the point.
You send in the questions, Ibring in the experts and in just
five minutes you get theknowledge you need.
No long episodes, no extra timeneeded, and just remember

(00:20):
expert opinions shared here arefor general information and not
for personalized medical advice.
Always consult your providerfor your case-specific guidance.
Got a question?
Send it in and let's quicklyget you the answers.
I'm your host, alana, and it'stime to connect.
Today we're joined by Sarah Rayfrom Pacific Northwest

(00:43):
Endometriosis Nutrition.
She's a registered dietitianspecializing in endometriosis
and fertility nutrition.
She's here to cut through thenoise and share real,
evidence-based strategies tohelp you fuel your body without
the confusion.
Let's dive in.
How can someone traveling oreating out navigate food choices

(01:04):
that won't trigger symptoms?

Speaker 2 (01:06):
Yeah, that is a really tricky one and it depends
on kind of where you are withyour gut health and you know, if
somebody has SIBO it's going tobe really hard to eat out
untreated.
So if you're having dailybloating maybe you've already
had excision surgery it might beworth kind of looking into
what's going on there.

(01:26):
But one thing is trying toavoid skipping meals too often.
So a lot of times, like whenwe're on vacation or we're
really busy with work, meetingsand things like that, people
might fall into like a two meala day eating pattern because
we're eating larger meals andmaybe we're full.
But that can really set you upfor having increased bloat or

(01:47):
feeling really uncomfortable.
So whether you pack snacks withyou or maybe the first stop you
go is to the grocery store toget some things that you can
carry with you or have in yourbag, some protein bars or some
hard boiled eggs or somethingjust to kind of keep you going
and try to eat about every fourhours at you know, the longest
five hours in between meals canbe really helpful.

(02:09):
The other thing is, if you'renot sure what's on a restaurant
menu, ask how it's prepared.
Or if you're particularlysensitive to garlic or fried
foods, ask if it's possible tohave that thing altered.
So we pay a lot of money forour meals and we don't want to
completely recreate the dish,but a lot of times, like for me,
raw onions are reallytriggering, even, you know, with

(02:32):
all of the things I've done.
So I will just ask could I haveno onions on my salad?
Or, you know, is it possible toget the guacamole made without
onions?
So just ask, and a lot of timesthey'll say yes or no if that
can be done.
So you know, asking questionsand advocating for yourself in
that sometimes traveling withlike a gas X or some digestive
enzymes, when you knowrestaurant foods are really

(02:54):
going to be triggering for you,can be helpful.
So it's, you know, sometimes wejust can't avoid the food, or
maybe we're at a conference orsomething where we don't have
control of it.
But having a band-aid approachon board just to get you through
that, so your pants fit at theend of the day, can be really
helpful.
Yeah, Make sure you're drinkingenough water.
Limiting your caffeine Iftraveling is particularly

(03:17):
triggering.
Don't do the alcohol whileyou're traveling.

Speaker 1 (03:20):
Yeah, that's probably a big one for a lot of people.
Maybe you can speak to this.
There is, like this thing thatyou can put and you've talked
about it before where you canput it on your food.
That will help break down yourfood.

Speaker 2 (03:34):
The one that I have found really helpful for people
is called FODZYME.
Yeah, so it's F-O-D-Z-Y-M-E.
So it's F-O-D-Z-Y-M-E, and thathelps with when you're eating
higher FODMAP foods, which tendto be the ones that bloat us.
It kind of helps break thatdown for your body and so it can
give you a little bit morefreedom for eating out.
That one can be good.

(03:55):
There's other digestive enzymesout there.
You know, as with allsupplements, it's good to talk
to your health care providerbefore you take them, because
supplement industry isn'tregulated.
But yeah, something like thatcan be really helpful.

Speaker 1 (04:08):
That's a wrap for this Quick Connect.
I hope today's insights helpedyou move forward with more
clarity and confidence.
Do you have more questions?
Keep them coming, send them inand I'll bring you the expert
answers.
You can send them in by usingthe link in the top of the
description of this podcastepisode or by emailing contact
at endobatterycom or visitingthe endobatterycom contact page.

(04:32):
Until next time, keep feelingempowered through knowledge.