8 Endometriosis Diet Tips That May Help You Manage Your Symptoms

Dietary changes won’t cure endometriosis, but they could offer some relief.

Endometriosis is a medical condition characterized by the growth of cells resembling the uterine lining outside the uterus. This anomaly gives rise to symptoms such as intense pelvic pain preceding and during menstruation, gastrointestinal disturbances, and painful intercourse.

Managing endometriosis can often become an exercise in enduring frustration. While various treatments exist, their effectiveness varies among individuals. For those still seeking relief after attempting conventional therapies, exploring the potential benefits of an endometriosis-focused diet might be a viable avenue.

It’s important to note that while adopting a specialized diet cannot serve as a definitive cure for endometriosis and might not universally alleviate symptoms, it is viewed as a complementary approach when used in conjunction with other therapeutic strategies. Amanda N. Kallen, MD, an assistant professor of obstetrics and gynecology at the Yale School of Medicine, emphasizes that dietary modifications alone should not be regarded as a primary treatment for established endometriosis cases.

The relationship between endometriosis-related processes—such as inflammation and estrogenic activity—and dietary choices is acknowledged by medical experts. Jessica Shepherd, MD, an OB-GYN based in Texas, underscores that one’s diet can influence factors tied to endometriosis. Furthermore, maintaining a nutritious diet can contribute to an overall sense of well-being and vitality. Research is underway to explore the potential of dietary adjustments as a complementary therapeutic approach.

Though precise dietary recommendations for managing endometriosis are not yet firmly established, the consensus suggests that specific dietary changes could potentially be beneficial. Medical professionals assert that considering these dietary modifications holds value in the pursuit of managing endometriosis-related symptoms.

1. Limit Trans Fats

Trans fats can manifest naturally in animal-derived products or can be incorporated into processed foods to enhance flavor and texture. However, the consequences of consuming trans fats are noteworthy, as they have the capacity to elevate detrimental LDL cholesterol levels while simultaneously diminishing beneficial HDL cholesterol levels. This observation is supported by the American Heart Association’s assertion that trans fats possess the ability to impact cholesterol profiles adversely. Beyond cholesterol concerns, the consumption of trans fats also amplifies the susceptibility to afflictions such as heart disease, stroke, and type 2 diabetes.

Dr. Shepherd highlights a significant connection between an elevated consumption of trans fats, and potentially animal fats, and an augmented risk of endometriosis. This correlation underscores the importance of dietary choices. Specifically, foods that are fried, processed, or associated with fast-food establishments tend to harbor trans fats. These fats are often disclosed on food packaging as “partially hydrogenated oils,” signifying a need for vigilant scrutiny of nutritional labels.

2. Avoid Gluten

Gluten, a protein commonly present in various grains, plays a pivotal role as a binding agent in bread and baked goods, as highlighted in a March 2017 Journal of Gastroenterology and Hepatology publication. Notably, for certain individuals, adopting a gluten-free dietary regimen might offer relief from endometriosis symptoms.

The year 2021 witnessed a study featured in The Journal of Alternative and Complementary Medicine, examining how individuals with endometriosis managed their symptoms through dietary choices. An intriguing discovery emerged: abstaining from gluten emerged as one of the prominent dietary strategies in alleviating symptoms related to gastrointestinal distress, mood fluctuations, and sleep irregularities.

Additionally, a May 2017 BMJ article by researchers revealed a linkage between gluten consumption and bodily inflammation. This connection holds relevance due to its potential role in exacerbating the discomfort associated with endometriosis, as pointed out by Dr. Greves.

3. Eat a Low-FODMAP Diet

FODMAP, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, denotes a category of short-chain carbohydrates that exhibit limited absorption within the small intestine, as explained by MedlinePlus.

For certain individuals, the consumption of foods falling under this classification—such as dairy-based milk and yogurt, wheat-based products, onions, asparagus, apples, and pears—can precipitate digestive disturbances, including abdominal cramps, bloating, and diarrhea. Contrarily, low-FODMAP foods encompass options like eggs, meat, select cheeses (such as brie, cheddar, and feta), almond milk, rice, eggplant, cucumbers, grapes, and strawberries.

A study encompassing 160 women, featured in the April 2017 edition of The Australian & New Zealand Journal of Obstetrics & Gynaecology, yielded noteworthy findings. Among those with endometriosis, a substantial 72% reported experiencing over 50% improvement in bowel-related symptoms following a four-week adherence to a low-FODMAP diet. In contrast, only 49% of individuals with irritable bowel syndrome reported similar improvement. The researchers concluded that the low-FODMAP diet proves efficacious for women grappling with gastrointestinal symptoms alongside endometriosis.

4. Eat Less Red Meat

Although the precise mechanism behind the association between red meat consumption and inflammation remains elusive, existing research underscores a notable linkage, and this connection holds potential implications for endometriosis, as highlighted by Dr. Greves.

An exploration into this correlation is presented in an August 2018 study published in the American Journal of Obstetrics and Gynecology. The study’s findings revealed a compelling relationship between elevated red meat intake and an increased likelihood of being diagnosed with endometriosis. Specifically, women who included more than two servings of red meat in their daily diet exhibited a significant 56% elevated risk of developing endometriosis, in contrast to those consuming one or fewer servings per week. Intriguingly, the study also discerned that the consumption of poultry, fish, shellfish, and eggs did not exhibit a similar association with endometriosis risk.

5. Stock Up on Fruits

An in-depth investigation published in April 2018 within the journal Human Reproduction analyzed comprehensive data encompassing 70,835 women. This study established a compelling correlation between fruit consumption and the risk of endometriosis. Notably, those women who integrated a notable quantity of fruits into their diet, with a minimum of one serving per day, displayed a diminished risk of developing endometriosis compared to those who consumed fewer fruits.

The study particularly accentuated the significance of citrus fruits in this association. Strikingly, women who incorporated one or more servings of citrus fruits daily exhibited a substantial 22% decrease in the likelihood of developing endometriosis in comparison to their counterparts who consumed fewer than one serving per week. Importantly, the research also highlighted the connection between endometriosis and lower levels of Vitamin A. Fruit-rich diets, being abundant in Vitamin A nutrients, hold potential in addressing this nutritional aspect.

While the direct impact of fruit consumption on alleviating endometriosis symptoms remains uncertain, Dr. Greves emphasized a noteworthy point. She suggested that consuming foods that foster overall well-being might contribute to a sense of improved general health, thereby aiding in managing the discomfort associated with endometriosis.

6. Eat Iron-Rich Foods

Experiencing fatigue and weakness is a common challenge among individuals with endometriosis. An enlightening contribution is offered by an August 2018 article featured in the journal Comparative Medicine, which suggests that insufficient iron levels could potentially underlie this issue. The National Institutes of Health (NIH) accentuates the indispensability of iron, as it forms a critical component of hemoglobin—an erythrocyte (red blood cell) protein responsible for ferrying oxygen from the lungs to body tissues. Consequently, a deficiency in iron levels can give rise to symptoms like fatigue and difficulties in concentration.

To ascertain the presence of low iron levels, a definitive step is to consult a healthcare provider for a blood test. In the event that low iron levels or anemia are confirmed, healthcare professionals might recommend measures such as iron supplementation or an adjustment in dietary habits. A repertoire of iron-rich foods exists for consideration, encompassing options such as legumes, dark leafy greens (including spinach), seafood, and iron-fortified foods like cereals.

7. Choose Foods High in Omega-3 Fatty Acids

“The body of research indicates that elevating omega-3 intake yields beneficial outcomes for endometriosis,” noted Dr. Shepherd. Omega-3 fatty acids play a pivotal role as essential constituents within the cellular membranes enveloping every cell in the body, as detailed by the National Institutes of Health (NIH). These acids additionally contribute to providing energy to the body and maintaining the optimal function of vital organs, including the heart and lungs.

8. Eat Antioxidant-Rich Foods

Antioxidants encompass both naturally occurring and synthetically produced compounds that possess the capacity to impede or postpone certain forms of cellular damage, as elucidated by the National Center for Complementary and Integrative Health (NCCIH). While the precise mechanism through which antioxidants confer benefits in endometriosis treatment remains somewhat elusive, Dr. Greves indicates their potential significance in combating inflammation. “The rationale is that they could intervene in the inflammatory processes and alleviate discomfort,” explained Dr. Greves.

In a comprehensive review of nutrients and their influence on endometriosis symptoms published in Acta Biomedica in March 2022, researchers accentuated the ongoing exploration of dietary supplements as a potential avenue for optimal therapy. The amalgamation of dietary supplements with conventional treatments may yield a synergistic effect, characterized by their anti-inflammatory, antioxidant, anti-proliferative, and immune-modulatory attributes. For individuals seeking to augment their antioxidant intake, embracing a diet rich in fruits and vegetables emerges as a prudent approach.

A Quick Review

Healthcare professionals emphasize that while a wholesome diet is not typically prioritized as a primary intervention for endometriosis, its potential impact on symptom alleviation is noteworthy. Dr. Kallen underscores that dietary modifications can be a rational component within a comprehensive treatment strategy tailored to address endometriosis.

According to Dr. Greves, adopting a nutritious dietary regimen doesn’t merely remain innocuous but might genuinely enhance one’s overall well-being. By extension, this improved well-being could potentially provide a reservoir of resilience while navigating the challenges posed by endometriosis-related discomfort.

Should persistent pain persist despite dietary adjustments, it is essential to maintain an open line of communication with your healthcare provider. Ongoing discussions are pivotal in ensuring that your treatment plan is optimally tailored to your needs and experiences.