Are Your Comfort Foods Making Your Flare Ups Worse?

When I'm in the middle of an endo flare, I sometimes find it hard to get out of bed. People with chronic illnesses like endometriosis often struggle with stress and even depression. In these dark and painful moments, I often reach for any kind of comfort I can find: Cozy blankets, cute animal videos, and snacks.¹

I'm not the only person who relies on comfort foods. Each person has their own unique taste for comfort foods. However, nutritionists point out that humans have developed over time to seek 'hyperpalatable' foods – AKA foods that are high in fat, salt, and sugar.²

Because of my chronic illness, I have a complicated relationship with food. When I have cramps, I can't muster the energy to prepare fresh and balanced meals. I often turn to prepackaged, salty, or sweet snacks. These foods are easy for me to eat, and they give me that much-needed dopamine mood boost when I'm in pain.

Could my comfort foods be making my endo symptoms worse?

Endometriosis is an inflammatory condition. In other words, tissue around and outside of our uterus becomes irritated and inflamed. This inflammation can cause symptoms like bloating, upset stomach, and cramps. And snacks that are high in sodium and processed sugar can increase inflammation.^3,4

Salty, sweet, and fatty foods may make us want to do a happy dance, but they can also have negative complications. So why do we keep returning to them?

Food tends to trigger the reward centers of our brain. Medical researchers debate exactly why our brains (and our taste buds) love these flavors. One possibility is that our ancient human ancestors craved and needed high-calorie, high-fat foods to survive harsh winters and active migratory lifestyles. Today, when we eat our favorite foods, we feel dopamine, the 'feel good' chemical that makes us feel pleasure. Dopamine improves mood and can help regulate pain levels.⁵

According to Harvard Health Publishing, "Physical or emotional distress increases the intake of food high in fat, sugar, or both ... Once ingested, fat- and sugar-filled foods seem to have a feedback effect that dampens stress-related responses and emotions. These foods really are 'comfort' foods in that they seem to counteract stress – and this may contribute to people's stress-induced craving for those foods."⁶

When people experience chronic, ongoing stress (like endometriosis symptoms), they may eat comfort foods to get dopamine. When these treats become a regular part of our diet, though, our bodies and minds might acclimate and may release less dopamine over time in response. So we might feel like we need to eat more of that comfort food to get the same feeling of satisfaction. Overeating can cause bloating and digestive issues, which can make abdominal cramps even worse during an endo flare.

Finding balance in moderation

I have a history of disordered eating, so restrictive diets do not work well for me. For many people, it's neither practical nor healthy to completely cut out their favorite items from their pantry – even when those snacks do have lots of sugar and salt. Additionally, processed and pre-prepared foods are vital for many people who may not have the time or energy to cook meals from scratch.

Hyperpalatable foods are not innately 'bad,' but I am working to add more balance to my diet. I am more mindful of my portions when I eat potato chips. I'll eat out of a small bowl versus straight from the bag. I also try to think ahead to prepare some snack items that I can reach for when I'm having a flare. Fiber and protein help keep me feeling full and satisfied. My air fryer is an easy way to get some quick, crunchy food without deep-frying.

My recommended healthy snacks

Here are some of my healthier salty and sweet snacks that I add to my shopping list:

Salty snacks

• Pretzels
• Popcorn (sans butter)
• Saltines
• Reduced fat and/or reduced-sodium chips or crackers
• Baked chips or crackers
• Baked french fries
• Kale chips

Sweet snacks

• Frozen fruit
• Smoothies
• Cereals like unfrosted Mini Wheat squares or Cheerios (without too much added sugar)
• Yogurt
• Reduced sugar ice pops
• Dried fruit slices
• Fruit leather

Filling snacks

• Boiled eggs
• Hummus
• Almonds or cashews
• Nut butters
• Cheese
• Roasted chickpeas

Your shopping cart will probably look different depending on your nutritional needs and taste preferences. For example, sorbitol gives me an upset stomach. I have to avoid sugar-free snacks that are made with this artificial sweetener. You might need to avoid nuts, lactose, meat, gluten, etc. If you have a sweet tooth, you might want to stock up on extra berries rather than salty options. Consult with your doctor to make a diet plan that best meets your needs.