Anti-inflammatory Day 1 Chocolate hazelnut smoothie ice cream

Today I am sharing my go-to Day 1 Chocolate Hazelnut Smoothie Ice Cream recipe. Why smoothie-ice cream? Well, it’s kind of half way between a smoothie bowl and ice cream.

Typically, I make ice cream with cashew nuts and it’s much more ice cream like, but cashews are far from low FODMAP, so for many endometriosis and SIBO folks, they can cause bloating. That’s not fun at the best of times, let alone on Day 1 of your period, which this recipe is designed for.

I know most of us love to reach for a sweet treat when our period starts, but here’s the thing - what we eat can genuinely influence our pain levels, whether that’s through triggering bloating, IBS cramps or actually raising inflammation levels and therefore, triggering pain (more on all that below).

So, I wanted to create for you guys a functional food filled (say that three times over) ice cream recipe that not only feeds your soul, but actually feeds your body to help calm those reactions that can cause us so much physical and emotional distress on our periods.

Now, to be clear, this recipe does taste healthy, but after a few bites, I find you really get into it (my boyfriend just finished the tub!). If you want a more decadent recipe, I suggest my Chocolate Gelato, but I wouldn’t really recommend it for Day 1, as it’s higher in naturally occurring starch and sugars, but check it out and see what you think.

This recipe is:

• Rich in omega 3 fats from the chia seeds and egg yolk. These good fats help us to make our anti-inflammatory prostaglandins (as well as other anti-inflammatory mediators), naturally occurring immune compounds that help to counteract the effects of our inflammatory prostaglandins. People with endo (and people with dysmenorrhea and heavy menstrual bleeding) have been shown to have higher levels of inflammatory prostaglandins, and what we eat can help us to modulate these levels. Additionally, various studies indicate an association with lower levels of omega 3 fatty acids and dysmenorrhea and endometriosis. In fact, dietary intervention with omega 3 fatty acids is now being explored for endometriosis treatment and management.

• High in antioxidant vitamin E from the hazelnut butter. Vitamin E is a powerful anti-inflammatory which has actually been shown to minimise period pain and help manage endometriosis pain (reduced pelvic pain and inflammatory markers). Whilst this recipe doesn’t provide the same level of vitamin e used in the research, one study did show improvements in inflammatory markers when endo patients followed an antioxidant rich diet high in vitamins A, C and E.

• Is blood sugar balancing thanks to the fibre from the chia, the fat from the egg yolks and nut butter, and the protein in the chia and hazelnuts (there’s not much protein in egg yolks, mainly found in the egg whites). It’s also sugar free or low sugar if you opt for the maple syrup version. Dysregulated blood sugar can cause an increase in oxidation, a process involved in endometriosis, that triggers an inflammatory cascade and can raise levels of prostaglandins and cytokines. For some people, depending on their individual metabolism, oxidation can happen relatively quickly with a blood sugar spike and may cause a sudden increase in pain, especially on Day 1/2 of our cycles, when prostaglandins are already elevated. Prostaglandins are at the heart of endometriosis pain and period pain, so preventing a sudden spike in these levels could help us control our pain levels. In fact, when I work with clients, I see a dramatic reduction in period pain when they manage their blood sugar levels, especially in the lead up and during their periods. Research is now exploring using dietary interventions to lower oxidative stress and therefore the inflammatory pathways that drive endo growth and symptoms.

• Is a hidden source of plant foods and veg to boost gut health. We know that people with endometriosis have microbiome imbalances, and intestinal inflammation. These issues, alongside problems like small intestine bacterial overgrowth (common with endometriosis) can trigger endo belly bloating and IBS issues. Two of the key ways we can improve our gut health is by ensuring we’re getting at least 30+ plant whole foods a week and minimising ultra processed foods (check this out). A tub of Ben and Jerry’s (whilst delicious) is not just ultra processed, but is also low in whole plant foods. This recipe is minimally processed and packed with four plant foods and monk fruit, which may benefit gut health (see below).

• Is low FODMAP. High FODMAP foods contain highly fermentable carbohydrates, this means our good gut bugs love to eat them, creating gas. Sounds good right? Well, whilst in theory it is, people with IBS, gut issues like microbiome dysbiosis and small intestine bacterial overgrowth, may be sensitive to higher or moderate amounts of FODMAPS. Eating these foods can cause a rapid increase in gas production, resulting in swelling, discomfort, cramps, etc. So, whilst I am not saying you need to eat low FODMAP all the time, there is some evidence to suggest the low FODMAP diet might be helpful for people with endo (though it should only ever be used in the short term and with a professional) and minimising some of these on your period, could help with the abdominal pressure we feel around this time. So, my aim with this recipe is to bring you comforting food, without bringing you discomfort!

• Is high in magnesium from the cacao, hazelnuts and chia seeds. Magnesium has been shown in multiple studies to help with menstrual issues including PMS and period pain. For period pain, it works by lowering prostaglandins, those inflammatory little suckers that are too high in people with endo and dysmenorrhea. Magnesium is also essential for energy production, and it can often get depleted in times of stress (like say Day 1 of your period when you have endo?). Replenishing your levels during menstruation may help with cramping, anxiety and fatigue, as well as chronic inflammation.

Important notes to help you tailor this toast recipe to your own body and needs (and tastebuds!)

Please remember that especially when it comes to people with SIBO (which many of us with endo have), tolerances will vary, so whilst I’ve done my utmost to make this recipe tasty, healthy and endo friendly, I cannot guarantee you won’t personally react to it. If you do, try to work out which ingredient is bothersome to you, and perhaps swap it out or lower the serving size.

Caution with period poops

If you’re someone who gets a lot of diarrhoea on your period, this will be due to elevated prostaglandin levels. High prostaglandin levels in the uterus sort of ‘spill over’ into the bowel area, causing muscle spasms and contractions, which results in frequent bowel movements. Chia typically helps people to have a bowel movement, as does the naturally occurring caffeine found in the cacao. If you’re someone who has a lot of diarrhoea on Days 1 and 2 for example, you may need to try this ice cream with caution during those periods, or wait until the diarrhoea has calmed down. I would also really recommend you look at lowering your prostaglandin levels, this can be done through diet, but supplements like magnesium and ginger can do this too, and taking them before and during your period can help you to lower levels and therefore, improve your bowel habits. Whilst this recipe can actually help lower prostaglandins, I would first start by lowering levels in advance so you have less diarrhoea, before you bring in this recipe. You can learn more here.

Monk fruit vs. other sweeteners

When it comes to ice cream, monk fruit is my sweetener of choice.

Monk fruit extract is a sugar free sweetener derived from the monk fruit plant. Unlike some other sugar alternatives, it doesn’t raise blood sugar or insulin levels, so this really helps to keep our recipe blood sugar friendly.

The other great thing is, unlike other sweeteners, the majority of research indicates that it doesn’t have any negative side effects on the gut (though more needs to be done) and in fact, recent research shows it to be a prebiotic that actually promotes the growth of beneficial bacteria and the production of SCFA. In one study where they added monk fruit to yoghurt, they observed better survival rates of beneficial bacteria whilst inhibiting pathogenic bacteria like e.coli! Higher levels of e.coli have been found in several studies on endometriosis.

Additionally, whilst it hasn’t yet been officially tested, it’s thought to be low FODMAP.

You can get monk fruit drops here (this is the one I use, no affiliate or sponsored link) but I’ve also seen it sold on Etsy. You can also get powder too, so hunt around, just avoid any monk fruit products with added erythritol or other sweeteners as they can cause bloating or affect blood sugar.

If you don’t have the budget for any of these, or you can’t find them (best to look online or in health shops), you can use 20g maple syrup. I’ve tested this and it tastes sweet enough (in my opinion) whilst keeping the sugar content relatively low, however, it of course may impact your blood sugar levels - but the chia seeds should help with that.

Chia

Chia seeds are seeds which contain soluble fibre. They draw in water, which creates a gel like texture which can bulk out stools and aid with constipation and better bowel movements. To learn more about how to use chia for constipation with endo, head here. This is also worth reading/listening to if you’re not sure whether chia agrees with you.

Cacao

Some people with interstitial cystitis and/or histamine intolerance (both of which are quite common with endo) are not able to tolerate cacao, or can’t have much of them. If this is you, please just reduce the amount you use and/or swap it cor carob powder, which is typically much better tolerated and still rich in minerals.

Further resources

If you’re struggling with your gut health, you might find my courses and one to one coaching helpful. You can find out more here. I’ve also got endless podcast episodes on gut health and blood sugar, plus, you might find these article helpful in terms of how to manage your blood sugar levels and why:

https://endometriosis.net/living/diet-sugar

https://endometriosis.net/living/how-to-balance-your-blood-sugar-levels-to-reduce-endo-symptoms

To understand more about the low FODMAP diet, start here.

Method:

Blend all the ingredients in a high speed blender until entirely smooth.

If using an ice cream machine, pour into the bowl and follow the instructions. Typically, using our machine, I find it takes about 40 minutes to churn.

If you’re using a Ninja Creami, please follow those instructions.

If you have neither, freeze the ice cream overnight in small individual containers that you can easily pop the ice cream out of, like ice cube trays or small silicone moulds. The next day, remove and pulse in the blender until it resembles soft serve ice cream.