Diet tips for endometriosis


woman eating a salad

Health starts in the plate, even for your reproductive organs. As a holistic practice, we can never emphasize enough the importance of diet. Endometriosis is no exception !

Endometriosis is an estrogen-dependent inflammatory disease characterized by the presence of uterine tissue outside the uterine cavity. It affects 5–10% of women of reproductive age, and 20–50% of women with infertility [1,2]

Here's what you can do to help yourself at home if you have endometriosis.


Foods to avoid

Trans fat

Research has found higher rates of endometriosis diagnoses among women who consume more trans fat.

Trans fat is found predominately in

  • fried foods

  • processed foods (anything packaged...)

  • fast food

High-FODMAP foods

One study found symptoms significantly improved in those with irritable bowel syndrome (IBS) and endometriosis who followed a low-FODMAP diet.

Gluten

One study on 207 women with endometriosis showed 75% had a decrease in pain after eliminating gluten from the diet.

Red meat

Some research has shown an increased risk of endometriosis development with a high intake of red meat.

Foods to favor

To fight inflammation and pain caused by endometriosis, it’s best to consume a nutrient-dense, well-balanced diet that’s primarily plant-based and full of vitamins and minerals.

Add these to your diet:


  • fibrous foods, such as fruits, vegetables, legumes, and whole grains

  • iron-rich foods: dark leafy greens, broccoli, beans, nuts & seeds

  • foods rich in essential fatty acids, such as salmon, sardines, herring, trout, walnuts, chia, and flax seeds

  • antioxidant-rich foods found in colorful fruits and vegetables, such as oranges, berries, dark chocolate, spinach, and beets


Supplements

Vitamins E and C

One small study involved 59 women with endometriosis. Participants supplemented with 1,200 international units (IU) of vitamin E and 1,000 IU of vitamin C. Results showed a reduction in chronic pelvic pain and a decrease in inflammation. To get more vitamin E into your diet, check out these foods.


Curcumin (turmeric)

This is the anti-inflammatory part of the well-known spice turmeric. Curcumin inhibits the endometrial cells by reducing estradiol production.


Other helpful things




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