Another recipe I wanted to share with you, that utilises evidence based foods for gut health and to alleviate constipation (a common problem with the endo community).

I recommend you listen to ep.305 to learn how to safely use flax or chia for endo and constipation!

This recipe is:

• Rich in healthy fats and protein, making it a great breakfast option for stable blood sugar levels.

• Includes good fat from almond butter, yoghurt and eggs, which helps trigger large gut motility.

• Contains chia seeds, an evidenced based food for constipation. You can swap for flax, which has more research behind it. Listen to podcast for how to use both of these foods for endo in a way that suits your body.

• Is high in good bacteria to help support a healthy microbiome - re-establishing a healthy microbiome is essential for reducing endo belly.

• Uses low fodmap serving sizes, so less likely to cause bloating and also safer for SIBO peeps and people with IBS (though low FODMAP is not always effective for either groups). However, you can increase serving sizes and I am not suggesting we all go low FODMAP! I’m just making this as endo belly friendly as possible.

• Contains prebiotics from the chia seeds, dark chocolate and banana to feed good gut bacteria.

• Is rich in polyphenols from dark chocolate, antioxidants which are fantastic for gut health and overall health.

• Is a source of potassium thanks to the banana, a nutrient shown to help bowel contractions!

• Contains only naturally occurring sugar, and the fat, fibre and protein slow down carbohydrate release, to prevent blood sugar and inflammation spikes.

• Can be made vegan!

A few notes -

Lactose free dairy yoghurt is low FODMAP up to 170g per serving. If you do not tolerate dairy and choose not to eat it for ethical reasons, etc. then you can use a low FODMAP yoghurt, though this may be lower in fat and/or protein, depending on the type. Please check Monash app. dairy free options.

Dairy and endo is a little nuanced and depends on the individual, you can find out more about it in my Nutrition for Endo Masterclass.

This recipe contains raw eggs for protein and healthy fats. Most countries now test their eggs for salmonella, but if your country doesn’t, it would be safer to remove these. Of course, if you’re vegan or allergic/intolerant to eggs, they can be removed.

The low FODMAP serving size for chia is 24g per person. However, I recommend my clients start lower, at 15g, as sometimes that’s all we need per day to get the bowels moving, and it may take their bodies time to adjust to the extra fibre, so we build up slowly. Additionally, depending on your gut issues, chia may be better tolerated at lower levels. Remember, if you have SIBO, just because something is low FODMAP, does not mean it won’t trigger symptoms, so always check your tolerance levels. So, that being said, you could start with 30g for this recipe, which will give you 15g per serve and will create a runnier (but not runny) mousse, the higher the serving of chia, the thicker it will be.

I tend to steer clear of using lots of sugar in my recipes, even naturally occurring like the sugar from bananas. This recipe offers about one banana per person, which when eaten alone, may cause blood sugar spikes. Managing blood sugar is one of key strategies for reducing inflammation with endo. However, with the addition of chia seeds, fat and protein, the release of sugar will be slow and steady, preventing spikes and giving you sustained energy. A great way to get all the benefits of bananas in a blood sugar friendly way!

Always remember to drink an extra 150ml water with chia or flax, as they are both very absorbent and need water to create the slippery gel that gets things moving. If you don’t drink much water, they can actually dry things up and cause constipation.