Lipedema is a condition that causes an abnormal buildup of fat cells in the hips, buttocks, and legs. It tends to run in families and is much more common in women. While the exact causes are unknown, hormones, genetics, and inflammation are thought to play a role. There is no cure for lipedema, but certain lifestyle changes like diet and exercise can help manage symptoms. Knowing what foods to avoid can be an important part of living with lipedema.
What is lipedema?
Lipedema causes symmetric swelling in the legs due to a buildup of fat cells. It usually starts in puberty or other times of hormonal changes like pregnancy or menopause. The swelling is often painful to the touch and gets worse throughout the day. Lipedema fat is different than typical body fat and is very difficult to lose through diet and exercise alone.
Other key features of lipedema include:
- Disproportionate buildup of fat in the hips, buttocks, and legs compared to the rest of the body
- Minimal fat storage in the feet and hands
- Easy bruising and tenderness to touch in the affected areas
- A texture like “beans in a bag” in enlarged areas
- Minimal improvement with diet and exercise
- Often misdiagnosed as obesity or lymphedema
What causes lipedema fat?
Doctors aren’t entirely sure what causes lipedema, but it’s believed to involve multiple factors including:
- Genetic predisposition – lipedema tends to run in families
- Hormone changes – onset or worsening at puberty, pregnancy, and menopause when estrogen levels shift
- Enlarged fat cells – lipedema fat cells are larger with more blood vessels compared to normal fat
- Inflammation – chemicals released by the immune system damage fat tissue
- Increased fluid – fluid leaks out from enlarged blood vessels into surrounding tissue
The end result is symmetric fat enlargement that is very difficult to lose through weight loss efforts. Lipedema fat also produces inflammatory chemicals that can cause swelling, pain, and easy bruising.
What foods should be avoided with lipedema?
While no specific diet has been proven to treat lipedema, there are certain foods it’s generally recommended to avoid that may help reduce inflammation and symptoms:
Foods with high sugar content
Minimizing sugar intake may help reduce systemic inflammation that can worsen lipedema swelling and fluid retention. Foods to limit include:
- Candy
- Baked goods
- Sweetened cereals
- Sodas and fruit drinks
- Processed snack foods
- Ice cream
- Syrups and sweet sauces
High salt foods
A diet high in sodium can cause fluid retention and swelling which can aggravate lipedema. It’s best to limitprocessed and restaurant foods which tend to be very high in salt content.
- Frozen meals
- Pizza
- Canned soups
- Chips
- Cold cuts
- Fast food
- Sauces and condiments
Refined carbohydrates
Refined grains like white bread, pasta, and rice tend to spike blood sugar and trigger inflammation. Swapping for high fiber whole grain options can help minimize lipedema symptoms.
- White bread
- White rice
- Regular pasta
- White flour
- Baked goods made with white flour
- Sugary breakfast cereals
Saturated fats
Foods high in saturated fat like red meat, butter, and cheese may increase inflammatory chemicals. Limiting intake of saturated fats may help reduce lipedema swelling and tenderness.
- Fatty cuts of red meat
- Processed meat like sausage and bacon
- Full fat dairy
- Tropical oils like coconut and palm oil
- Fried foods
- Baked goods made with butter/lard
- Whole milk dairy
Alcohol
Alcohol is high in empty calories and sugars which can spur inflammation. It also inhibits fluid excretion leading to fluid retention and swelling. It’s best to limit or avoid alcohol when living with lipedema.
Caffeine
Caffeine consumption can trigger the release of stress hormones that encourage fluid retention and swelling. Limiting intake of coffee, tea, soda, and energy drinks may help minimize lipedema symptoms.
What foods help reduce lipedema symptoms?
While no specific lipedema diet has been proven conclusively effective, eating an overall healthy diet focused on whole foods may help manage symptoms. Some examples of nutrient-rich foods to emphasize include:
Produce
Fruits and vegetables are full of antioxidants and fiber that can help reduce inflammation and fluid retention. Focus on getting a variety of different colors.
- All vegetables – aim for non-starchy veggies as the majority
- Berries
- Melons
- Citrus fruits
- Apples and pears
Lean protein
Including lean protein sources helps maintain muscle mass and prevents excessive fat accumulation. Good options include:
- Chicken and turkey breast
- Fish and shellfish
- Eggs
- Beans and legumes
- Tofu
- Low-fat dairy
Whole grains
Choose minimally processed whole grains like quinoa, brown rice, oats, and 100% whole wheat bread over refined grains. The fiber helps control blood sugar spikes.
Nuts and seeds
These are great plant-based snacks full of healthy fats and protein. Limit portions to 1 ounce per serving.
- Almonds
- Walnuts
- Pumpkin seeds
- Chia seeds
- Flaxseeds
Healthy fats
Include small amounts of monounsaturated fats like olive oil and avocado which have anti-inflammatory benefits.
- Olive oil
- Avocado
- Nut oils
- Fatty fish like salmon
Herbs and spices
Flavor foods using anti-inflammatory herbs and spices instead of salt.
- Turmeric
- Ginger
- Garlic
- Black pepper
- Cinnamon
- Rosemary
Sample lipedema diet meal plan
Here is a sample one day meal plan following a lipedema-friendly diet:
Breakfast
- Oatmeal cooked with almond milk, cinnamon, and berries
- Hard boiled egg
- Green tea
Lunch
- Spinach salad with chicken breast, avocado, and balsamic dressing
- Whole grain crackers
- Water with lemon
Dinner
- Baked salmon with roasted Brussels sprouts
- Quinoa
- Sliced tomatoes and cucumbers
Snacks
- Apple with nut butter
- Kale chips
- Hummus and carrots
Tips for avoiding problem foods
It can be challenging to break habits and avoid inflammatory or high salt foods. Here are some helpful tips:
- Meal plan and grocery shop for the week ahead of time.
- Keep your kitchen stocked with healthy snacks.
- Flavor foods with anti-inflammatory herbs and spices instead of salt.
- Gradually reduce added sugar and salty foods to lose taste for them.
- Choose fresh or frozen fruits for sweets instead of processed desserts.
- Drink water with meals to help fill up.
- Read food labels and avoid anything with trans fats, tons of sodium, or added sugars.
The importance of exercise with lipedema
Along with eating a healthy diet, exercising regularly provides important benefits when you have lipedema including:
- Reducing overall body fat so lipedema fat doesn’t become excessive.
- Building muscle mass which helps burn more calories.
- Improving joint flexibility and range of motion.
- Strengthening bones and preventing osteoporosis.
- Stimulating lymphatic drainage to reduce swelling.
- Releasing endorphins that reduce pain perception.
Choose low impact activities like walking, swimming, cycling, yoga, or strength training which put less stress on the joints. Compression garments during activity can help reduce pain and swelling. It’s ideal to exercise most days of the week for at least 30 minutes building up to an hour when able.
When to consider liposuction
For some lipedema patients, conservative treatments like diet, exercise, and compression stockings aren’t enough to control symptoms. In these cases, liposuction is an option to remove excess fat tissue that can provide significant relief.
Liposuction is generally only recommended for lipedema patients when:
- Significant pain and mobility issues persist despite diet/exercise changes.
- Daily functioning is impaired by swelling, fatigue, and heaviness.
- Conservative treatments haven’t stopped lipedema progression.
- Fatty tissue has become extremely enlarged.
Benefits of liposuction for lipedema
- Removes excess fat that compression and exercise cannot
- Results in significant reductions in pain, aching, and swelling
- Improves ability to perform daily tasks
- Enhances mobility and range of motion
- Boosts self-esteem and body image
It’s critical any liposuction is performed by a surgeon experienced in treating lipedema patients. When done properly, studies show liposuction provides long-term reduction of symptoms without fat returning to treated areas.
Coping with emotional aspects of lipedema
In addition to physical symptoms, lipedema can take an emotional toll. Having a disproportional body shape you can’t control despite diet and exercise creates distress for many women. Other psychological impacts may include:
- Depression
- Anxiety
- Eating disorders
- Low self-esteem
- Social isolation
Some tips for maintaining a healthy mindset with lipedema:
- Join a lipedema support group to know you’re not alone.
- See a therapist or counselor to discuss any emotional struggles.
- Set small daily goals you can control like eating well or exercising.
- Focus on activities you enjoy like hobbies and time with loved ones.
- Don’t hesitate to ask for help on tasks made difficult by lipedema.
Learning as much as you can about lipedema and all available treatment options can also help you feel empowered and in control.
Takeaway on managing lipedema with diet
While there is no perfect diet proven to treat lipedema, avoiding inflammatory foods high in sugar, saturated fat, salt, and alcohol may help minimize symptoms. Emphasizing whole foods like produce, lean proteins, nuts, seeds, and healthy fats provides important nutrients to support overall health. Staying active, wearing compression garments, and considering liposuction in severe cases can also improve lipedema symptoms long-term. Managing the emotional toll with support groups or counseling is key as well. While living with lipedema presents challenges, there are many strategies available to successfully reduce swelling, pain, and discomfort.
References
- Fetzer, A., & Fetzer, S. (2016). Lipoedema UK Big Survey 2014 Research Report. Lipoedema UK.
- Al-Ghadban, S., Cromer, W., Allen, M., Ussery, C., Badowski, M., Harris, D., & Herbst, K. (2019). Dilated blood and lymphatic microvessels, angiogenesis, increased macrophages, and adipocyte hypertrophy characterize lipedema thigh skin. Journal of obesity, 2019.
- Child, A. H., Gordon, K. D., Sharpe, P., Brice, G., Ostergaard, P., Jeffery, S., & Mortimer, P. S. (2010). Lipedema: an inherited condition. American journal of medical genetics Part A, 152(4), 970-976.
- Bertsch, T., Erbacher, G. (2020). Lipedema: disease, diagnosis, and therapy of a frequent disease picture. Deutsches Ärzteblatt International, 117(10), 164–171.
- Shavit, E., Wollina, U., Alavi, A. (2019). Lipedema: A Review of the Literature. International Journal of Lower Extremity Wounds, 18(4), 362–371.
- Kappos, E. A. (2020). Lipedema: diagnostic and management challenges. International journal of women’s health, 12, 389–395.
- Buck, D. W., & Herbst, K. L. (2016). Lipedema: A Relatively Common Disease with Extremely Common Misconceptions. Plastic and reconstructive surgery. Global open, 4(9), e1033.