Nutrition and Pelvic Pain

From Dietitian Felicity Willis

Nutrition and Pelvic Pain

The goals of nutrition in pelvic pain is to include a wide variety of nutritious foods to reduce inflammatory processes and optimise gut health. Eating small, regular meals can assist with symptoms of pelvic pain. Speak to a dietitian for personalised & practical nutrition advice.

Anti-inflammatory and Mediterranean Diet

An anti-inflammatory diet includes a range of foods which support anti-inflammatory processes in the body:

fruits and vegetables
essential omega 3’s
extra virgin olive oil
legumes and whole grain cereals

An anti-inflammatory diet limits pro-inflammatory foods such as:

processed foods
alcohol
saturated fats
red and processed meats.

The Mediterranean diet overlaps with the anti-inflammatory diet and is the traditional diet from countries surrounding the Mediterranean Sea, with plenty of antioxidants and fibre. The Mediterranean Diet is characterised by:

A daily intake of:

5+ serves of vegies
2-3 serves of fruit
2-4 tbsp EVOO (Aus certified)
4-6 serves of whole grains

Plus:

fish 2-3 times a week (including oily fish)
nuts and seeds 3 times week
plenty of herbs & spices

Gastrointestinal Symptoms

Consult an Accredited Practicing Dietitian if considering the low FODMAP diet.

Constipation

review fluid intake, trial a slow introduction of psyllium, morning toileting routine with appropriate position.

Diarrhoea

limit irritants. Trial soluble fibre sources – psyllium husk, oats, legumes, chia seeds, PHGG.

Aim for 30+ plants each week

Eating a variety of plants each week supports a healthy gut. Use this table to tick off the plant foods you eat each week. Your goal is 30 different types – but the more, the merrier!

Resources

The Heart Foundation Recipes
Nuts for Life Recipes
The Mediterranean Diet Cookbook, Dr Catherine Itsiopoulos
Queensland Government Health Department

The Mediterranean Diet

The following information was compiled by Nutrition Education Materials Online (NEMO) – Queensland Health

What is a Mediterranean-style diet?

A Mediterranean-style diet comes from the traditional eating pattern of people from countries bordering the Mediterranean Sea. These include Greece, Italy and Spain.

This diet is based on healthy whole foods and includes very few processed foods.

A Mediterranean-style diet is based on these foods:

vegetables
fruits
extra virgin olive oil
wholegrain breads and cereals
legumes or beans (e.g. chickpeas, kidney beans or lentils)
nuts and seeds
fish and seafood
onion, garlic and other herbs and spices (e.g. oregano, coriander, cumin etc.)

Can I include meat and dairy foods?

Yoghurt, cheese, milk and lean protein sources such as chicken, turkey or eggs are also eaten in a Mediterranean-style diet. Red meats and sweets are only eaten in small amounts. Processed meats (deli meats, bacon, ham, corned meats, salami or sausages) and packaged foods should be limited to rare occasions.

Can I drink alcohol?

Wine (especially red wine) is a traditional part of a Mediterranean-style diet. For people who choose to drink alcohol, wine is only consumed in small amounts and with meals.

Other eating tips in a Mediterranean-style diet

Following a Mediterranean-style diet is not just about what foods you eat but also about how you eat them:
• Try preparing fresh foods

• Ideally share your meals with friends or family

• Eat meals and snacks without distractions (e.g. not in front of the TV or at your desk)

• Eat slowly so that the taste and flavour can be appreciated

Why is a Mediterranean-style diet healthy?

The Mediterranean-style diet is healthy because:

• it has a good balance of healthy fats
• it is high in fresh foods and has lower levels of highly processed foods
• It is high in fibre. This makes the diet filling without providing excess calories
• It is high in antioxidants and can reduce inflammation in the body

These benefits are related to following a Mediterranean-style eating pattern as a whole, not from single foods or nutrients.

Following a Mediterranean-style diet can help people with:

heart disease
type 2 diabetes
fatty liver disease
chronic kidney disease
depression or anxiety

This style of eating can also help to prevent people from developing the conditions listed above, as well as:

some cancers, including bowel cancer
cognitive decline, including dementia

What does Mediterranean-style eating look like?

This food pyramid shows the foods and drinks in a Mediterranean-style diet. At the base of the pyramid are foods to eat the most. At the top are foods to eat in small amounts or less often. Enjoying meals with others and being active is also highlighted. If you have liver disease it is best to discuss any alcohol intake with your doctor.

Mediterranean Diet Pyramid

What and how much should I be eating to follow a Mediterranean-style diet?

Eating a variety of plants each week supports a healthy gut. Use this table to tick off the plant foods you eat each week. Your goal is 30 different types – but the more, the merrier!

Food group	Serving size (1 cup = 250 mL measuring cup)	Servings per day or per week
Foods to include every day
Vegetables	1 cup salad or ½ cup cooked / 75 g	5 serves per day (or more) Include leafy greens and tomatoes daily
Wholegrain breads / cereals / rice / pasta	30 g cereal / 1 small wrap / 1 slice bread / ½ pita / ½ cup cooked rice or pasta	4-6 servings per day
Extra virgin olive oil	1 tablespoon / 20 mL	2-4 tablespoons per day Choose Australian certified
Fruit	1 whole piece / 1 cup diced / 1½ tablespoons dried	2-3 serves per day (2 serves fresh)
Water	6-8 250 mL glasses per day	Should be the main drink
Foods to include a few times per week
Nuts (unsalted)	1 handful / 30 g	3 serves per week (or more)
Legumes (canned or dry)	1 cup / 150 g	3 serves per week (or more)
Fish and seafood	100-150 g	2 serves per week (or more), at least 1 oily (e.g. salmon, tuna or sardines)
Eggs	1 egg / 50-60 g	4 serves per week (or less)
Cheese (feta, ricotta or cottage)	2 thick slices / 40 g	2-4 serves per week
Yoghurt (unsweetened)	1 small tub (120-200 g) / ½ cup	4-6 serves per week
Milk (unflavoured)	1 cup	½ -1 serve per day
Chicken or turkey	100-150 g	1-3 serves per week
Foods to include less often
Sweet /savoury snacks	30 g chocolate / small packet chips / 2 biscuits	3 serves per week (or less)
Red Meat (beef, lamb or pork)	80-100 g / size of deck of cards	1 serve per week (or less)
Red wine (if you choose to drink)	100 mL / 1 standard drink	1-2 glasses per day with meals and no more than 10 per week

This table is a guide. A Dietitian can help you determine how many serves is right for you.

Putting it all together – Mediterranean-style portions on plate

Imaged sourced from National Heart Foundation of Australia

Mediterranean-style diet resources including information, research and recipes

Websites:
Oldways https://oldwayspt.org/traditional-diets/mediterranean-diet
International Foundation of Mediterranean diet https://dietamediterranea.com/en/nutrition/
Mediterranean Living https://www.mediterraneanliving.com/
Heart Foundation https://www.heartfoundation.org.au/heart-health-education/healthy-eating
Grains & legumes nutrition council https://www.glnc.org.au/
Nuts for life https://www.nutsforlife.com.au

Books:
The Mediterranean Diet https://www.panmacmillan.com.au/9781742610825/
The Heart Heath Guide https://www.panmacmillan.com.au/9781760785765/the-heart-health-guide/
Mediterranean diet cookbook and lifestyle plans https://treeoflifenutrition.com.au/cookbook/

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