One of the main conservative measures when managing Lipedema symptoms is diet. The best diet for Lipedema is generally considered to be an anti-inflammatory one. Many women also follow a gluten free or Keto diet for Lipedema. At first it can seem very restricting, but it doesn’t have to be.
I’ve written a simple Lipedema diet plan that may help manage Lipedema inflammation. Remember to always consult a Lipedema specialist or registered dietitian for personalised advice.
Here’s my easy 7-day Lipedema diet plan:
Day 1:
* Breakfast: Greek yogurt with berries and a sprinkle of flaxseeds.
* Lunch: Grilled chicken salad with mixed greens, cucumber, and a vinaigrette dressing.
* Snack: Carrot and celery sticks with hummus.
* Dinner: Baked salmon with steamed broccoli and baked sweet potato.
Day 2:
* Breakfast: Omelette with a side of bacon.
* Lunch: Mexican style black bean bowl with avocado, cherry tomatoes, and lime dressing.
* Snack: Almonds and walnuts.
* Dinner: Stir-fry with a choice of meat or fish with broccoli, bell peppers, and optional brown rice.
Day 3:
* Breakfast: Gluten free toast with almond butter and sliced strawberries.
* Lunch: Chicken soup with a side of mixed greens.
* Snack: Greek yogurt with honey and berries.
* Dinner: Grilled prawns with roasted asparagus and sweet potato.
Day 4:
* Breakfast: Scrambled eggs with spinach and tomatoes.
* Lunch: Turkey and avocado wrap on a gluten free tortilla.
* Snack: Sliced bell peppers with guacamole.
* Dinner: Baked cod with steamed green vegetables.
Day 5:
* Breakfast: Smoothie with spinach, banana, milk, and a scoop of protein powder.
* Lunch: Egg salad with lettuce, cucumber and a lemon tahini dressing.
* Snack: Mixed berries and nuts.
* Dinner: Grilled chicken breast with roasted asparagus and optional brown rice.
Day 6:
* Breakfast: Cottage cheese with sliced peaches and a drizzle of honey.
* Lunch: Mixed bean and vegetable stir-fry.
* Snack: Trail mix (nuts, seeds and dried fruit).
* Dinner: Baked fish and steamed broccoli.
Day 7:
* Breakfast: Gluten free waffles with greek yogurt and mixed berries.
* Lunch: Spinach and feta stuffed chicken breast with a side of sautéed spinach.
* Snack: Sliced cucumber with tzatziki.
* Dinner: Lentil and vegetable curry with an optional side of basmati rice.
Any of the meat or fish options can be substituted for others that you prefer. Also, white and brown rice are gluten free and form part of an anti inflammatory diet for Lipedema, but many women choose not to eat them due to high carb content.
Remember to stay hydrated by drinking plenty of water throughout the day. Additionally, try to reduce your intake of processed foods, sugary beverages, and foods high in saturated fats, as these can all contribute to inflammation.
As always, it’s essential to consult with a healthcare professional or dietitian for a tailored diet plan that suits your specific needs. Remember, it’s all about trial and error so you can find what works for you and your body. Experiment with different foods and monitor inflammation in your body.
Disclaimer: My blogs talk about Lipedema, diet, surgery and much more. I’m talking from my point of view to help women, and remind them they are not alone. I am not a medical professional, so the content above is from my own perspective with research I have done into the topic. It’s not meant as medical advice, you should always consult your doctor or a specialist for both your diagnosis, and a treatment plan.
Thank you SO much for this diet layout! I’ve just started the journey and have been feeling pretty overwhelmed, but your site has been so helpful!
So happy you like the diet plan, best of luck on your journey!
Muchas Gracias!!! Recién empiezo con lipedema en las dos piernas pantorrilla y es muy doloroso🙌.
Voy hacer la dieta que pone para lograr mejor calidad de Vida
DIOS la Bendiga 🙏
Hi there, thank you for your great information. I have been dismissed by a vascular surgeon saying I don’t have lipedema. I don’t have the traditional characteristics of it, but I have now entered menopause of 55 and have noticed a shift in the way my skin and body has changed the fat on my legs is very different although I am only 121 pounds. I can’t explain the texture and tone it resonates with lipedema. I wish more women would be educated with menopause and the link to lipedema something I’ve never ever heard of because I’ve been thin and active and pretty healthy my whole life. I’m going to see a functional medicine, hoping to find some help, but I understand that diet is probably the most important even more than exercise to get things Better if there’s any other tips or advice, please forward. Thank you so much, Anna.
I didn’t know that you could have whole wheat bread and brown rice on this diet. Interesting. Thank you.
I agree. Only oats, no wheat, no rice, so gluten free according to Lipedema specialists.
Frist site I’ve seen like this. I’m going to try it. Do you have any idea if the leg massagers help>
Sophie did you have sugery?
I mile this! Easy and accessible foods. I’m going to try this starting Sunday after I compiles a shopping list.
Intermittent fasting. Is this good for this condition
Hi Colleen,
I personally carry out intermittent fasting 6 days per week and have done for years.
It’s about finding out what works for you, always consult with a medical professional before changing your diet or routine.
Thanks,
Sophie
I got Lymphedema (surgical reason) than 6 years later my left leg became big. It produced the same phénomène (again 6 yrs later) for my right leg plus lipedema as I noticed the surface of my leg skin is so dry, reddish & quite hot with big pores & hair started to grow? The left & right legs’ aspect of skin texture are quite different. I obliged to wear medical compress garment but the result is worse for the right leg.
I have difficulty to bend my knee & my right leg fingers are swollen & hard to bend as well.
Will see the specialist for lymphedema in a short time & will discuss if I got as well the Lipedema.
Grace
So confused about this diet. I thought that keto was recommended and no dairy for Lipedema? I am assuming this diet has worked for you? Thank you
Hi Mandy,
Yes, it’s definitely about trial and error and finding out what works for you and your body. Personally, I eat/drink dairy. However, I know some women with Lipedema don’t.
Thanks,
Sophie
I’ve had to research extensively to learn as much as I can. In 2023, at the age of 75, I was wrongly diagnosed by my GP at first with lymphoedema when, in fact, it is lipo-lymphoedema as diagnosed at the local Hospice by a Macmillan Specialist Lymphoedema Nurse. Undiagnosed lipoedema since puberty (yes, 63 years to get a diagnosis!) which has led to mild secondary lymphoedema, so a double whammy. My GP has admitted he knows nothing about any of my conditions – lipoedema, lymphoedema or 5 renal angiomyolipomas. The Macmillan nurse wrote to him with the correct NHS code to use on my health records on the NHS computer system and gave him a link to do an e-learning course online to educate himself. I had information sent to the surgery about lipoedema and lymphoedema. I’ve been given no help or advice from my GP Practice. I now face having a total knee replacement op as I have advanced osteoarthritis. Without the surgery I will end up losing my mobility as the knee pain is too much.
I’ve known since 1979 that there was something not right. I asked to be referred to a dietitian because it was impossible for me to lose weight. I was eating 1200 calories daily and have done so daily ever since then (47 years!) and as of today weigh 206 lbs. Dieting has made absolutely no difference.
After a total hysterectomy in 1986 at the age of 38 I remember being insulted by the Surgeon. He came on his Ward round and he said “I’m surprised you could walk round, we had to give you blood during the surgery because you were very anaemic.” Then he said “You could do with hitting the fruit bowl more often.” I snapped and said “You just don’t join the dots up do you.” He asked me to explain myself. I told him I’d had blood taken 3 weeks before the surgery so they should have known I was anaemic. Then I said “and why do you think I was anaemic – because I’m living on restricted calories all the time.” I didn’t know I had lipo-lymphoedema then, nor did he know like so many other medics. It was after this encounter that I asked my GP to refer me to a dietitian. She could find nothing wrong with my diet because I was eating mainly fruit and veg with a bit of protein and dairy, which she worked out to be around 1200 calories daily – and that’s been my intake ever since.
I’ve done everything I can to help myself, often been hungry due to eating low calorie foods, sought help from a dietitian and researched extensively.
That has been my experience. I feel let down by the NHS in the UK.
13.5.26.