Here's What to Eat and What to Avoid If You Have Endometriosis

Endometriosis is a condition where the tissue that’s typically found on the inside of your uterus grows on the outside of it. The tissue that lines the uterus is called the endometrium. This is where the condition’s name comes from.


In the United States, the condition affects 1 in 10 women during their reproductive years, estimates the Endometriosis Foundation of America.

Endometriosis is often a painful disorder that takes place primarily in the pelvic area. It’s rare for this tissue to spread further than the fallopian tubes, ovaries, and tissues lining the area of the pelvis.

The symptoms of this condition tend to be worse around menstruation periods. Signs and symptoms include:

pelvic pain
increased pain during periods and intercourse
pain with bowel movements and urination
heavy periods, or bleeding between periods
fatigue
diarrhea
bloating
constipation
low back pain
intense cramping
If endometriosis is left untreated, it may lead to infertility.

There’s a slight increased risk of ovarian cancer or adenocarcinoma in people with a history of endometriosis. However, The Lancet reports the risk still remains low over a lifetime and doesn’t necessitate a rush to radical treatment.

There’s currently no cure for this condition, but it can be managed with comprehensive care. Care should include both a pain management plan and a healthy lifestyle with good nutrition and exercise.

Read on to learn more about how your diet may help if you have endometriosis.

Foods that may negatively affect endometriosis
Certain lifestyle choices can influence the progression of endometriosis and increase your risk of developing it. These choices can also have an effect on how painful or well-managed the disorder is.

Although further research needs to be done to fully correlate certain foods or lifestyle habits with the development or worsening of this condition, the following factors may negatively influence endometriosis:

A diet high in trans fat. Research has found higher rates of endometriosis diagnoses among women who consume more trans fat. Trans fat is found predominately in fried, processed, and fast foods. Learn more about why trans fats are so unhealthy.
Red meat consumption. Some research has shown an increased risk of endometriosis development with a high intake of red meat.
Gluten. One study involving 207 women with endometriosis showed 75 percent of them had a decrease in pain after eliminating gluten from the diet. Check out this detailed beginner’s guide to a gluten-free diet if you’re interested in eliminating gluten.
High-FODMAP foods. One study found symptoms significantly improved in those with irritable bowel syndrome (IBS) and endometriosis who followed a low-FODMAP diet.
Foods that can influence hormone regulation, particularly estrogen balance, can negatively affect those with endometriosis. In addition, avoid or limit foods that may promote inflammation in the body and lead to further pain or progression of the disorder. These foods include:

alcohol
caffeine
gluten
red meat
saturated and trans fat
Foods that may positively affect endometriosis
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, such as dark leafy greens, broccoli, beans, fortified grains, nuts, and 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
Make sure you pay attention to how your body acts when you eat certain foods. Keeping a journal of the foods you eat and any symptoms or triggers you have may be helpful.

Consider meeting with a registered dietitian. They can help you plan meals that work best with you and endometriosis, as there’s no one-size-fits-all approach.

Supplements that may help

In addition to eating a healthy diet, supplements may be beneficial as well.

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, that's why we share Women's Wellness tea. 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.

Another study included supplemental intake of zinc and vitamins A, C, and E. Women with endometriosis who took these supplements decreased peripheral oxidative stress markers and enhanced antioxidant markers.

Curcumin may also help with endometriosis management. This is the anti-inflammatory part of the well-known spice turmeric. One study found that curcumin inhibited the endometrial cells by reducing estradiol production. Turmeric and curcumin have many additional health benefits, too.

One large prospective study showed that women with a higher vitamin D level and those who had a higher intake of dairy in their diet had a decreased rate of endometriosis. In addition to vitamin D, calcium and magnesium from foods or supplements may be beneficial as well.

Exercise and alternative therapies

Exercise may help with the management of endometriosis, too. This is because exercise can reduce estrogen levels and release “feel-good” hormones.

In addition to conventional methods of treatment, alternative treatments may be very helpful for women with endometriosis. For example, relaxation, drinking healthy herbal teas,  techniques may be beneficial. These can include:

meditation

yoga

acupuncture

massage

More research is needed on how lifestyle changes may reduce endometriosis symptoms. Talk with your doctor and meet with a dietitian to find the best plan of action to manage your condition. Everyone’s body is different. A specific and tailored plan based on your individual needs will be best.