Educational Resources

There are so many types of nutrition, and lipedema patients have had success with numerous types of diets. We are learning that there is no one one-size-fits-all way of eating.

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Dr. Karen Herbst suggests diets low in processed carbohydrates are best to help control lipedema, such as anti-inflammatory diets, ketogentic, and paleo. She points out that some patients have had good success in combining their diets with intermittent fasting. Intermittent fasting kills off senescent cells within the tissues. Senescent cells inhibit tissue repair, so intermittent fasting would allow tissue repair.

See Nutritional Books

Anti-Inflammatory Diet

Our bodies’ normal respond to infection (by an invading microbe, plant pollen, or chemical) or injury is a process called inflammation, a natural response which releases chemicals which activate our white blood cells (WBC) to respond to the infection or injury and to begin repairing it. It has been demonstrated that patients with lipedema retain macrophages (a type of white blood cell) in our tissues, which signals inflammation.

Chronic inflammation damages our bodies, and many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation. Research has shown that the foods we eat can affect the levels of C-reactive protein (CRP)—a marker for inflammation—in our blood. Processed sugars release messengers which can raise inflammation.

• Eat whole plant foods have the anti-inflammatory nutrients that your body needs. So eating a rainbow of fruits, veggies, whole grains and legumes is the best place to start.

• Eat less red meat.

• Cut out processed foods.

• Supplement with antioxidants, as they help prevent, delay or repair some types of cell and tissue damage.

• Supplement with Omega-3 fatty acids, as they help regulate the inflammatory process and could help regulate pain related to inflammation.

An anti-inflammatory diet should include these foods: tomatoes, olive oil, green leafy vegetables (such as spinach, kale, and collards), nuts (like almonds and walnuts), fatty fish (like salmon, mackerel, tuna, and sardines), and fruits (such as apples, strawberries, blueberries, cherries, and oranges). Fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols, which are protective compounds found in plants. Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

The Mediterranean diet is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils. People who live in countries ringing the Mediterranean Sea, like Italy and Greece, have traditionally eaten this type of diet. Researchers have discovered that people who followed this style of eating had lower rates of disease and lived longer than people in the United States who ate a Western-style diet.

DASH stands for Dietary Approaches to Stop Hypertension. It was originally developed to lower blood pressure without medication, but is now widely considered to be one of the healthiest eating patterns around. It includes foods low in total fat, saturated fat, and cholesterol, and lots of fruits, vegetables, and whole grains. Protein is supplied by low-fat dairy, fish, poultry, and nuts. Red meat, sweets, and sugary drinks are limited. DASH is high in fiber, potassium, calcium, and magnesium and low in sodium.

Another anti-inflammatory diet with science to back it up comes from Harvard-educated integrative medicine practitioner Dr. Andrew Weil. He started talking up anti-inflammatory measures decades ago, long before the idea began trending. His anti-inflammatory diet could be described as a Mediterranean diet with Asian influences. About 40% to 50% of calories come from carbohydrates, 30% from fat, and 20% to 30% from protein. Where Dr. Weil’s diet wins is in its emphasis on plant-based foods and healthy protein sources, as well as specific elements (fatty fish, fruits, vegetables, oils, nuts, and seeds) that help to reduce inflammation. It also minimizes highly processed foods, which can contribute to inflammation.

The best anti-inflammatory diets. (2020, Oct 21). Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/the-best-anti-inflammatory-diets
Foods that fight inflammation. (2020, Aug 29). Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
Nutrition and healthy eating. (2019, Aug 13). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/how-to-use-food-to-help-your-body-fight-inflammation/art-20457586

More About Anti-Inflammatory Diets

The 13 Most Anti-Inflammatory Foods You Can Eat – Healthline
30-Day Anti-Inflammatory Meal Plan – Eating Well
Anti-Inflammatory Diet 101: How to Reduce Inflammation Naturally – Healthline
Dr. Weil’s Anti-Inflammatory Diet – Dr. Weil
Foods to Eat on the Anti-Inflammatory Diet – Very Well Health
Natural Anti-Inflammatory Diet – WebMD
The Ultimate Anti Inflammatory Meal Plan and Shopping List: Your Complete Guide to Reducing Systemic Inflammation – Fatty Liver Disease
Why and How To Start an Anti-Inflammatory Diet – Cleveland Clinic

Autoimmune Protocol

Autoimmunity is a disorder of the acquired immune system, the system which is responsible for identifying, targeting, and eliminating pathogens such as bacteria, parasites and viruses. In individuals with autoimmune conditions, the immune reaction is irregular and targets the body’s own tissues. Examples of autoimmune diseases include Grave’s disease, multiple sclerosis, psoriasis, rheumatoid arthritis, and type 1 diabetes. The AIP diet has been proposed as a method to address autoimmune conditions.

Konijeti, G., Kim, N., Lewis, J., Groven, S., Chandrasekaran, A., Grandhe, S., … & Torkamani, A. (2017). Efficacy of the autoimmune protocol diet for inflammatory bowel disease. Inflammatory Bowel Diseases, 23(11), 2054–2060. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5647120/pdf/ibd-23-2054.pdf
Petre, A. (2020, Aug 25). Autoimmune protocol diet: Overview, food list, and guide. Healthline. https://www.healthline.com/nutrition/aip-diet-autoimmune-protocol-diet
Sachdev, P. (2021, Jun 23). What to know about the AIP diet. WebMD. https://www.webmd.com/diet/what-to-know-about-the-aip-diet#1
Zaremba, K. (2020, Apr 20th). The autoimmune protocol diet: Is it the best diet for autoimmune disease? Fullscript. https://fullscript.com/blog/autoimmune-protocol-diet

More About the Autoimmune Protocol

AIP Diet – US News Health
Autoimmune Paleo 2-Week Plan PDF – Autoimmune Wellness
Autoimmune Protocol Recipes and Meal Plans – Autoimmune Wellness
The Beginner’s Guide To The Autoimmune Protocol PDF – Rowe Neurology Institute

Calendula Tea

Coming soon!

Brennan, D. (2020, Dec 3). Calendula Tea: Are There Health Benefits? WebMD. https://www.webmd.com/diet/health-benefits-calendula-tea
Lang, A. (2020, Apr 8). 7 Potential Benefits of Calendula Tea and Extract. Healthline. https://www.healthline.com/nutrition/calendula-tea
Price, A. (2017, Dec 4). Calendula: The Anti-Inflammatory, Antiviral Herb that Heals. Dr. Axe. https://draxe.com/nutrition/calendula//h6>
Staughton, J. (2020, Jul 13). 5 Proven Benefits Of Calendula Tea. Organic Facts. https://www.organicfacts.net/calendula-tea.html

Carnivore Diet

Coming soon!

More About the Carnivore Diet

Carnivore Diet: Everything You Need to Know – Carnivore Aurelius
Carnivore Diet Meal Plan: Master the Zero Carb Diet in Just 14 Days (Shopping List) – Carnivore Aurelius

Data Driven Fasting

Coming soon!
Optimising Nutrition offers a free quickstart guide which can be downloaded.

More About Data Driven Fasting

Food Allergies & Sensitivities

Coming soon!

Food Diary & Symptoms Tracker Download


HOW TO USE THE TRACKER:
I’ve found documenting food allergies & intolerances to be a challenge. Here’s how I use this chart:
1. I record each food, drink or medication or supplement I take on a separate line.
2. I then record any related symptoms by coloring the circles and then “connecting the dots.”
Have you found ways to use this tracker differently? I would love to hear your thoughts. Please contact me today.

More About Food Allergies & Sensitivities

10 Signs That You May Have Food Sensitivities or Intolerances – Dr. Kimberley O’Brien, Healthy Life Redesigns
Elimination Diet Meal Plan – Dr. Kimberley O’Brien, Healthy Life Redesigns

Intermittent Fasting

Coming soon!

More About Intermittent Fasting

Autophagy 101: How intermittent fasting could help us age more slowly – Chalkboard Magazine
Autophagy and intermittent fasting – Dr. Eric Berg
Autophagy: the immense benefits of fasting – SQ Online, University of California San Diego
Intermittent Fasting: What is it, and how does it work? – Johns Hopkins Medicine
What is intermittent fasting? Does it have health benefits? – Mayo Clinic
Why fasting causes autophagy — and what’s the deal with that, anyway? – Live Strong

Keto

Coming soon!
Ketogenic Success

More About Keto

Low Carb, High Fat Diet

Coming soon!

More About the Low Carb, High Fat Diet

Low FODMAP Diet

Coming Soon! FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols.
University of Virginia Low FODMAP Diet PDF

More About the Low FODMAP Diet

Low Glycemic Eating

Carbohydrates are found in breads, cereals, fruits, vegetables, and dairy products. They’re an essential part of a healthy diet. When you eat any type of carb, your digestive system breaks it down into simple sugars that enter the bloodstream. Not all carbs are the same, as different types have unique effects on blood sugar.

The glycemic index (GI) is a measurement system that ranks foods according to their effect on your blood sugar levels. The rates at which different foods raise blood sugar levels are ranked in comparison with the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a GI value of 100.

The three GI ratings are: low (55 or fewer), medium (56–69), and high (70 or more). Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. It’s important to note that foods are only assigned a GI value if they contain carbs – foods without carbs won’t be found on GI lists. Examples of these foods include: beef, chicken, fish, eggs, herbs, and spices.

Harvard Health Publishing. (2014, Feb 15). 8 principles of low-glycemic eating. Harvard Medical School. https://www.health.harvard.edu/healthbeat/8-principles-of-low-glycemic-eating
Coyle, D. (2020, Jun 30). A Beginner’s Guide to the Low Glycemic Diet. Healthline. https://www.healthline.com/nutrition/low-glycemic-diet

More About Low Glycemic Eating

Low Histamine Diet

Coming soon!

More About the Low Histamine Diet

Low Inflammation Diet

Coming soon!

More about the Low Inflammation Diet

Mediterranean Diet

Coming soon!

Gunnars, K. (2018, Jul 24). Mediterranean diet 101: A meal plan and beginner’s guide. Healthline. https://www.healthline.com/nutrition/mediterranean-diet-meal-plan
McManus, K. (2019, Mar 21). A practical guide to the Mediterranean diet. Harvard Health Publishing. https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194
Mediterranean diet for heart health. (2021, Jul 23). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

More About the Mediterranean Diet

A Complete Mediterranean Diet Food List and 14-Day Meal Plan – Everyday Health
Mediterranean Diet Recipes – Food Network
Mediterranean Diet Recipes – Mayo Clinic
What is the Mediterranean Diet? – American Heart Association

Metal Toxicity

Coming soon!

More About Metal Toxicity

Caution with these supplements when you have a heavy metal burden – Naturheilpraxis
How I Tested For And Rid My Body of Mercury Toxicity – Stasosphere
Is Mercury in Fillings Really a Problem? – WebMD
Top 5 Supplements to Detox Mercury – Myers Detox

Omega-6 Oils

Coming soon!

More About Omega-6 Oils

Beware Heart-Harming Omega-6 Rich Vegetable & Seed Oils – Well.org
7 Oils You Should Be Cooking With And 7 To Avoid – Health Digest
How Industrial Seed Oils Are Making Us Sick – Chris Kresser

One Meal a Day Diet

Coming soon!

More About the One Meal a Day Diet

Everything to Know About One Meal a Day – OMAD Diet

Oxalates (Oxalic Acid)

Oxalate is a compound found in many plant foods, including some fruits, vegetables, nuts, and grains. When you eat oxalate-rich foods, the oxalate in them binds to calcium in your digestive tract and is excreted through your stool or urine.

Large amounts of oxalate passing through to your kidneys can lead to the formation of kidney stones. Inadequate fluid or calcium intake may also contribute to the development of kidney stones by increasing oxalate absorption; kidney stones are mineral deposits which can form in the kidneys, and calcium oxalate stones are the most common.

Collagen is a type of protein found throughout the body’s connective tissue, including bones, skin, joints and ligaments and is also found in a variety of protein-rich foods, including meat, fish and poultry. It’s also widely available in supplement form.

Like other types of animal protein, collagen contains a type of amino acid called hydroxyproline, which is converted into oxalate in the body, and this may increase levels of oxalate excretion in urine. Collagen supplements aren’t recommended for those at a high risk of developing kidney stones.

Most research suggests that increasing calcium intake may be a more effective approach to reduce oxalate absorption and protect against the formation of kidney stones. Ensuring that you’re drinking enough fluid each day may also lower your risk of developing kidney stones. To avoid adverse health effects, it’s also a good idea to talk with your healthcare provider before starting to supplement with collagen or making any dietary changes.

Eat plenty of calcium-rich foods. Calcium binds to oxalate so that it isn’t absorbed into your blood and cannot reach your kidneys. Dairy is free of oxalate and high in calcium, so it is an ideal choice. Choose skim, low fat, or full fat versions depending on your weight goals. If you are lactose intolerant, look for lactosefree dairy such as Lactaid brand, or eat yogurt or kefir instead.

Link, R. (2021, Apr 8). Is taking collagen safe for your kidneys? Healthline. https://www.healthline.com/nutriti on/collagen-side-effects-on-kidney

More About Oxalates

A List of 112 Foods High In Oxalate (Oxalic Acid) – Nutrition Advance
Foods & Beverages High in Oxalates – University of Virginia Health System
High Oxalic Acid (Oxalate) Foods and the Dangers of Eating Them – Carnivore Aurelius
Foods High in Oxalates – WebMD
Oxalate Food List PDF – The Kidney Dietician
Food List PDF – Low Oxalate Info
Oxalate (Oxalic Acid): Good or Bad? – Healthline
Oxalates Could be the Reason for Your Inflammation – Nutritional Healing Works
What Are Oxalates? – Steven Gundry MD
What Are Oxalates? (Foods to Eat or Not Eat For Health) – Healthy Gut

Paleo

Coming soon!

More About Paleo

Everything You Need to Know About Water Weight – Paleo Leap
The Paleo Diet – Paleo Diet
The Paleo Mom – Sarah Ballantyne PhD

Rare Adipose Disorder Diet

Coming soon!

See the Lymphedema and Lipedema Nutrition Guide

More About the Rare Adipose Disorder Diet

Essentials of the RAD Diet – Dr. Karen Herbst
Quick Guide to the RAD Diet PDF
Recommended Eating Pattern – Lipedema.com
Recommended Eating Pattern – Lymph Notes

Sweetners

Coming soon!

Monk Fruit
Splenda
Stevia
Swerve

Wheat Belly Diet

Coming soon!

More About the Wheat Belly Diet

Everything You Need to Know About Water Weight – Paleo Leap

Whole Foods, Plant Based Diet

Coming soon!

More About the Whole Foods, Plant Based Diet

Everything You Need to Know About Water Weight – Paleo Leap
What to Eat on a Plant Based Diet: Plant Based Recipes and Meal Ideas – Fatty Liver Disease
Whole-Foods, Plant-Based Diet: A Detailed Beginner’s Guide – Healthline
Whole Food, Plant Based Recipes to Add to Your Meal Plan – Fatty Liver Disease

Vitamin & Mineral Deficiencies

Vitamin B Deficiency

Coming soon!

Vitamin B12 and Folate Concentrations in Recent-onset Type 2 Diabetes and the Effect of Metformin Treatment https://pubmed.ncbi.nlm.nih.gov/32219330/
What You Need to Know About Diabetes and B-12 https://www.healthline.com/health/diabetes/b12-what-you-need-to-know
Research claims that diabetics should take more vitamin B12 daily https://www.diabetes.co.uk/news/2011/dec/research-claims-that-diabetics-should-take-more-vitamin-b12-daily-99840044.html

Vitamin D Deficiency

Coming soon!

Vitamin D deficiency. (2019, Oct 16). Cleveland Clinic. https://my.clevelandclinic.org/health/articles/15050-vitamin-d–vitamin-d-deficiency
Zeratsky, K. (2020, Aug 27). What are the risks of vitamin D deficiency? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-deficiency/faq-20058397

Zinc Deficiency

Coming soon!

https://www.endocrineweb.com/professional/type-2-diabetes/zinc-supplementation-patients-type-2-diabetes
https://diabetestalk.net/diabetes/zinc-deficiency-and-diabetes
https://www.deathtodiabetes.com/blog/vitamin-mineral-nutrient-deficiencies
https://www.diabeteshealth.com/vitamin-deficiencies-in-people-with-diabetes-the-supplements-you-need
Larson-Meyer, E. (2017, Feb 18). The role for vitamin and mineral supplements in diabetes management. https://professional.diabetes.org/sites/professional.diabetes.org/files/media/larsonmeyer_role_for_vitamin_and_mineral_supplements_final.pdf
Effects of zinc supplementation on diabetes mellitus: a systematic review and meta-analysis https://dmsjournal.biomedcentral.com/articles/10.1186/1758-5996-4-13
Folate and vitamin B12 status is associated with insulin resistance and metabolic syndrome in morbid obesity https://www.sciencedirect.com/science/article/abs/pii/S0261561417302479
Vitamins and Diabetes: What’s Recommended? https://diabetesstrong.com/vitamins-and-diabetes

Nutritional Products

Juice Plus+

Nutritional Support Groups

Carnivore for Autoimmune – Facebook
Carnivore Nation | Official Carnivore Diet Tribe – Facebook
Hacking Keto For Lipedema fee
IBS Low Fodmap Diet Community – Facebook
KETO Lifestyle for Lipedema – Facebook
Ketogenic Nutrition for Lymphedema, Lipedema, and Lipolymphedema – Facebook
Ketogenic Success – Facebook
Lipedema & Food Sensitivities: Take Control of YOUR Lipedema – Facebook
Lipedema Fasters – Facebook
Lipedema Losing with LipedemaDiva – Facebook
Nutrition for Lipoedema – A Holistic Approach – Facebook
Vegans With Lipedema – Facebook
Wise Women’s Wellness – Facebook

Nutritional Testing

Comprehensive Digestive Stool Analysis – Genova Diagnostics

More About Nutrition

3 Tests for Low Stomach Acid – Health Gut
5 Ways to Test Your Stomach Acid Levels – Dr. Jockers
10 Supplements That Fight Inflammation – Healthline
10 Ways You’re Drinking Water Wrong – WebMD
12 Ways to Repair Your Leaky Gut – Goodness Lover
All About Veggies: Which Vegetable Can You Eat Raw, and Which Vegetables Should Not Be Eaten Raw? – Fatty Liver Disease
The Best Time to Take Vitamins – Cleveland Clinic
Bristol Stool Chart PDF – Bladder and Bowel
Do You Suffer From Estrogen Dominance? Foods to Eat/Foods to Avoid – The Flexible Chef
Food Diary & Symptoms Tracker PDF – Lipedema Source
Foods That Fight Inflammation – Harvard Health Publishing
HOMA-IR: A Test of Insulin Resistance Plus Ways to Decrease It – Self Decode
How I Lost Over 6 Dress Sizes Without Surgery – Cheryl Scoledge
How to Test for Low HCl (hydrochloric acid) at Home – Connor Wellness Clinic
The Lipedema Diet: Foods to Eat and Foods to Avoid If You Have Lipedema – Fatty Liver Disease
An Overview of the Bristol Stool Chart: A diagnostic scale used to assess feces – Very Well Health
Personalized Nutrition Based on Your Gut Microbiome – Day Two
Protein Drinks Without Sugar, Soy and Aspartame – Live Strong
Scientists Claim Overeating Is Not the Primary Cause of Obesity – Point to More Effective Weight Loss Strategies – Science Daily
Stomach Acid Assessment – Dr. Joseph Debe
What Happens to the Body When We Diet? – News-Medical.net

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