Endometriosis Diet: Foods to Eat and Avoid to Control Symptoms
Endometriosis is when the lining of the uterus begins to grow outside of the uterus. Here’s how an endometriosis diet can help control symptoms.
Endometriosis is a disease in which cells similar to the tissue lining the uterus grow outside of the uterus. This can cause symptoms such as pelvic discomfort, diarrhea, and painful intercourse before and during pregnancy. Endometriosis can linked to inflammation and estrogen levels. Endometriosis symptoms can be managed with a diet rich in fruits, vegetables, and whole grains. They provide vitamins, minerals, and fiber. Lean proteins like fish, chicken, and beans can also help. Also choose healthy fats, found in nuts, seeds, and olive oil, to reduce inflammation. Diet can’t cure endometriosis, but it can help reduce symptoms. The following are dietary restrictions for endometriosis.
What is endometriosis?
Endometriosis is when tissue similar to the lining of the uterus (called the endometrium) begins to grow outside the uterus. A study published in the journal Cureus found that this tissue can be found on the ovaries, fallopian tubes, outside the uterus, or other organs in the abdominal area. During pregnancy, this tissue acts like endometrial tissue; it thickens, breaks down, and bleeds. However, because it is outside the uterus, the blood cannot leave the body like menstrual blood, causing pain, inflammation, scarring, or adhesions.
Endometriosis symptoms
Endometriosis symptoms vary in severity and may include:
- Pelvic pain – The most common symptom, often associated with menstruation, is called dysmenorrhea. The pain will start before your period and last for a few days.
- Pain during intercourse – Pain during or after intercourse is common with endometriosis.
- Pain while urinating or bowel movement – These symptoms often occur during pregnancy.
- Heavy bleeding – Heavy menstrual bleeding (menorrhagia) or bleeding during your period (menorrhagia).
- Infertility – According to Johns Hopkins Medicine, 20-40% of women with infertility have endometriosis.
Other symptoms include:
Fatigue, diarrhea, constipation, bloating, and nausea, especially during pregnancy.
Endometriosis and diet: What’s the connection?
While there’s no specific diet for treating endometriosis, certain dietary factors can affect the severity of symptoms and overall management of the disease. Using anti-inflammatory medications and a healthy diet can help control symptoms and improve overall quality of life. People respond differently to dietary changes, so it’s important to find an individual approach that works best for you.
What to Eat If You Have Endometriosis?
If you have endometriosis, adding certain foods to your diet can help control symptoms and improve your overall health. Here are some foods to consider:
Anti-inflammatory foods
- Fatty fish – Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory effects.
2. Nuts and seeds – Walnuts, flaxseeds, chia seeds, and almonds provide omega-3s and other healthy fats that reduce inflammation. - Olive oil – Extra virgin olive oil is a healthy fat that may help reduce inflammation.
High-Fiber Foods
- Whole grains – Brown rice, quinoa, barley, and oats are rich in fiber, which supports digestion and helps regulate hormones.
2. Fruits – Berries, apples, pears, and oranges are rich in fiber and antioxidants.
3. Vegetables – Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), and other vegetables high in fiber aid digestion and reduce inflammation.
Foods containing antioxidants
1. Berries – Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants that help prevent inflammation and oxidative stress.
2. Dark Chocolate – Dark chocolate, in moderation (containing at least 70% cocoa) provides antioxidants and can be very healing.
Foods that contain vitamins and minerals
1. Leafy greens – Spinach, kale, and Swiss chard are rich in vitamins A, C, and K, as well as folate, which may improve overall health and reduce inflammation.
2. Nuts and seeds – In addition to omega-3s, they also contain magnesium, which may help reduce muscle stiffness and pain.
3. Citrus fruits – Oranges, lemons, and grapefruits are rich in vitamin C, which supports the immune system and reduces inflammation.
Fermented food
1. Yogurt – Look for unsweetened, probiotic-rich yogurt to support gut health.
2. Kefir – This fermented milk is a good source of probiotics.
3. Sauerkraut and kimchi – Fermented vegetables that provide good bacteria to support digestion.
Lean proteins
1. Beans – Beans, lentils and chickpeas are rich in protein and fiber, which help control blood sugar and promote bowel movements.
2. Poultry and Fish – Lean meat, which contains more protein, causes less pain than red meat.
Herbal Teas
1. Ginger Tea – Ginger has anti-inflammatory properties that can help relieve pain and nausea.
2. Turmeric Tea – Turmeric contains curcumin, which has a powerful anti-inflammatory effect.
Some nutrition tips for managing endometriosis
- Eat balanced food – Make sure you have the right balance of protein, healthy fats, and fiber at each meal to help balance blood sugar and reduce inflammation.
- Hydrate – Drink plenty of water every day to stay hydrated and improve your overall health.
- Limit Pre-Processed Foods – Reduce your intake of processed and sugary foods, which can be harmful.
- Avoid Trans Fats – Reduce your intake of trans fats, which are found in many fried and processed foods.
- Drink soy milk in moderation – Although soy milk contains phytoestrogens, which can contain harmful compounds, it is generally safe when consumed in moderation. Choose whole soy foods, such as tofu and edamame, instead of processed soy products.
By focusing on a diet rich in antioxidants, fiber, and whole foods, endometriosis patients can help manage their symptoms and improve their eating habits for the better.
What foods should you avoid with endometriosis?
If you have endometriosis, avoiding certain foods can help control symptoms and reduce pain. Here are some foods to avoid or limit:
Red meat and processed meat
1. Red meat – Beef, pork, and lamb are all known to cause pain due to their high fat content.
2. Processed meat – Sausage, bacon, ham and deli meats contain processed foods and additives that can cause inflammation and hormone imbalances.
Fatty and fried foods
1. Trans fats – Trans fats, found in many fried, baked, and snack foods, can be harmful.
2. Fried foods – French fries, fried chicken, and other fried foods contain unhealthy fats that can cause pain.
Refined carbohydrates and sugary foods
- Refined grains – White bread, white rice, pastries and other refined grains are stripped of fiber and nutrients, which leads to higher blood sugar and more pain.
2. Sugary food and drinks – drinks, sweets, baked goods and other sugary foods can cause pain and are not good for diabetes.
Dairy products
1. High-fat dairy products – Whole milk, cheese, and sugar can cause pain and worsen symptoms in some people with endometriosis. However, foods that are low in fat or rich in nutrients may be more tolerated.
2. Lactose – Some people with endometriosis may also have lactose intolerance, which can cause severe gastrointestinal symptoms.
Caffeine and alcohol
1. Caffeine – Consuming too much caffeine can disrupt hormones and worsen symptoms. Limiting coffee, tea, and alcoholic beverage consumption may be helpful.
2. Alcohol – Alcohol increases estrogen levels and pain. Limiting or avoiding alcohol may help control symptoms.
Soy products
1. Processed Soybeans – Soybeans, tofu, edamame, and other soybeans contain phytoestrogens, which can increase estrogen levels in the body. When the effects are problematic, it is generally recommended to drink in moderation and focus on whole beans before finishing them.
Gluten
1. Grains Containing Gluten – Some people with endometriosis report improvement in symptoms after eating a gluten-free diet. This includes avoiding wheat, barley, rye, and foods made from these grains.
Processed and preservative-laden food
1. Preservatives and Additives – Foods high in preservatives, artificial additives, and colorings can be harmful and should be limited.
Omega-6 fatty acids
1. Certain vegetable oils – Oils containing omega-6 fatty acids, such as corn, soy, and sunflower oils, can promote inflammation when consumed in excess. Choose oils with a good balance of omega-3 and omega-6 fatty acids, such as olive oil.
To manage endometriosis symptoms, it is best to follow a healthy diet and avoid certain foods. If you have this condition, you should consult your doctor to learn how to plan a suitable diet and prevent complications.