Endometriosis is a chronic ad often painful condition where tissue similar to the lining of the uterus, called endometrial tissue, grows outside of the uterus, called endometrial tissue, grows outside of the uterus. This misplaced tissue can form on the ovaries, fallopian tubes, and other pelvic organs, leading to inflammation, scarring, and the formation of adhesions. The condition can affect an estimated 10% of women of reproductive age worldwide and can have a profound impact on quality of life. Symptoms commonly associated with this condition are severe menstrual cramps. Chronic pelvic pain, painful intercourse, fatigue and infertility.

While the exact cause of endometriosis remains unclear, we know that factors such as genetics, hormonal imbalances, diet and immune dysfunction are believed to play a role in its development. Presently there is no cure; management of endometriosis requires a multidisciplinary and holistic approach. This often involves a combination of medication, surgery, lifestyle and dietary changes. These changes can help to alleviate symptoms and improve overall quality of life.

How does nutrition play a role in endometriosis management?

Focus on inflammatory foods

Chronic inflammation can indicate the presence of endometriosis. By incorporating anti-inflammatory foods into your diet, it can help to reduce inflammation surrounding endometrial tissue and alleviate symptoms.  Include the following foods:

Fatty fish – Rich in omega 3 fatty acids, salmon, mackerel, sardines are great for reducing inflammation and pain.

Leafy greens – kale, spinach, rocket are packed with antioxidants and nutrients like magnesium which may help to ease muscle cramps and help with energy levels.  

Berries – blueberries, strawberries and raspberries are loaded with antioxidants.

Choose high fibre foods

A diet high in fibre can support healthy digestion, feed good gut bacteria (supporting our immune system) and also reduce estrogen levels when too high; high oestrogen can fuel the growth of endometrial tissue. Maintaining healthy estrogen levels is therefore crucial for hormonal balance.

Whole grains – quinoa, brown rice, oats, and whole-grain bread provide fibre and nutrients such as B vitamins and magnesium.

Legumes – lentils, chickpeas and black beans are great sources of fibre and protein.

Cruciferous vegetables – broccoli, cauliflower and Brussel sprouts contain compounds that support the body’s natural detoxification processes, including healthy estrogen metabolism.  

Make sure to consume healthy fats

Healthy fats support hormone production and have an anti-inflammatory effect.

Avocadoes – a great source of monounsaturated fats which promote hormone balance and reduces inflammation.

Nuts and seeds – walnuts, flaxseeds, chia seeds and almonds are rich in omega 3 fatty acids and vitamin E; a powerful antioxidant.

Olive oil – a staple in the Mediterranean diet; olive oil is packed with antioxidants.

Avoid pro-inflammatory foods

Certain foods can exacerbate inflammation and therefore worsen endometriosis symptoms. They are often very low in nutritional value and contribute little to our health, Reducing or eliminating these foods can help manage the condition.

Processed foods – packed snacks, fast food and processed meats are often high in unhealthy saturated fats, sugar and additives that promote inflammation and exacerbate symptoms.

Refined carbohydrates – white bread, pasta and sugary cereals can cause blood sugar spikes and contribute to inflammation.

Dairy products – some women with endometriosis find that limiting dairy helps to ease their symptoms. Some individuals may be more sensitive to dairy which contains insulin like growth factor-1 (IGF-1); this may contribute to the growth of endometrial tissue.

Healthy Estrogen Metabolism

Concentrate on foods which help promote healthy estrogen levels. Hormonal imbalances specifically estrogen play a key role in symptoms of endometriosis. Certain foods can help regulate estrogen levels and support overall hormone health.

Soy products – foods like tofu, tempeh and edamame contain phytoestrogens; plant compounds which can mimic estrogen in the body. Though beneficial, these should be consumed in moderation rather than in excessive amounts.

Turmeric – The golden spice contains a compound called curcumin which is a powerful anti-inflammatory and can help to regulate hormones.

Green Tea – Rich in antioxidants and catechins which can help to reduce inflammation and support hormone balance.

Support your gut!

A healthy gut is essential for so many functions in particular with managing endometriosis. The microbiome influences inflammation, immune function and hormone metabolism. By optimising gut health, symptoms of endometriosis such as inflammation can be better managed and reduced. Make sure to include foods that are fermented and prebiotic foods which will promote microbiome balance and promote an anti-inflammatory environment.

Fermented foods – yoghurt, sauerkraut, kimchi and Kombucha are great sources of probiotics that promote a healthy gut by helping good bacteria to thrive.

Prebiotic food – garlic, onion, asparagus and bananas are great for feeding beneficial bacteria helping them thrive.

Although there is no one size fits all diet for endometriosis, focus on foods which will reduce inflammation, improve estrogen metabolism, and support a healthy gut. By making mindful dietary changes, you can support your body in the best possible way to improve symptoms and quality of life.