How Nutrition Can Help Manage Your Endometriosis Symptoms

Woman Experiencing Pain While Eating

If you’re living with endometriosis, you know that its symptoms like pelvic pain, heavy periods, and fatigue are uncomfortable at best. While treatment options like hormonal birth control and surgery are available for severe symptoms, some people prefer to explore lifestyle adjustments first. One approach that may bring you relief is modifying your diet.

Here, we explore both the best and worst foods for endometriosis symptoms.

What Is the Best Diet for Endometriosis?

Endometriosis occurs when tissue found in your uterine lining spreads beyond your uterus. The affected surrounding tissue can then become irritated and inflamed, which can be especially painful as the tissue changes throughout your menstrual cycle. Because inflammation is an important factor behind endometriosis pain, foods that curb your body’s inflammatory response could help alleviate discomfort.

Research indicates the following foods could reduce persistent inflammation:

  • Berries: Antioxidants found in berries known as anthocyanins have anti-inflammatory effects. Try blending your favorite varieties into a smoothie or add them to yogurt or oatmeal.
  • Fatty fish: Certain species are loaded with omega-3 fatty acids EPA and DHA, which your body processes into resolvins and protectins for inflammation-fighting power. Choose mackerel, salmon, sardines, herring, or anchovies for the greatest benefits.
  • Cruciferous vegetables: Chewing broccoli, cauliflower, and broccoli sprouts activate a chemical known as sulforaphane, which could help to reduce swelling.
  • Avocados: Good news for guac lovers — the healthy fats, vitamins and minerals, and antioxidants found in the fruit have anti-inflammatory effects. Its benefits are so powerful that researchers have been exploring avocado extract as a potential ingredient for medications.
  • Green tea: The antioxidants in green tea are often recommended as a natural remedy for inflammatory conditions such as rheumatoid arthritis.  
  • Turmeric: This spice contains curcumin, which contains antioxidants and anti-inflammatory properties, and appears to aid in the management of inflammatory conditions. Not sure how to incorporate this spice into your regular routine? Try sprinkling it on scrambled eggs or roasted vegetables with your usual seasoning.

Although there’s evidence to support the anti-inflammatory properties of these foods, research into the specific effects of dietary changes on endometriosis symptoms has been sparse. But with their favorable nutrients, adding these foods to your diet certainly won’t hurt — especially if they also come with some relief. A healthy diet overall could help provide your body the nourishment it needs to fight inflammation, so load your plate with lean proteins, fruits, vegetables, beans and legumes, and healthy fats.

What Not to Eat if You Have Endometriosis

Just as important as what to include in your diet is what to avoid or limit if you have endometriosis. Again, the efficacy of dietary approaches to control symptoms comes down to each food’s effect on inflammation in general  — but many foods can trigger an inflammatory response, potentially worsening pain, bloating, and other uncomfortable symptoms. With that in mind, you may want to omit these foods from your diet, or at the very least, limit them leading up to your period, when your symptoms are likely to peak:

  • Processed sugars, found in soda, candy, pastries, and fruit juices
  • Saturated fat, found in red meat and full-fat dairy
  • Trans fats, found in certain types of margarine, fried food, and other heavily processed foods
  • Refined carbohydrates, found in white bread, rice, and pasta
  • Mono-sodium glutamate (MSG), which is often found in soy sauce, prepared soup mixes, deli meats, and salad dressings

Schedule an Appointment With Avant Gynecology

While lifestyle modifications can help alleviate endometriosis pain to some degree, our caring providers can help you find a solution for severe endometriosis symptoms. To discuss your options, request an appointment online or by calling (404) 352-2850.