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What’s the best diet for endometriosis? The science so far

jodi-johnson

Written byJodi M Johnson

Dr Tania Adib

Reviewed byDr Tania Adib

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Hands holding a grey bowl of quinoa, yoghurt, carrot and seeds.
Curious about how food impacts endometriosis? From good gut health to anti-inflammatory ingredients, let's tuck into the science and discover everything you need to know

Summary

1Diet and endometriosis

Research into this area is extremely new and fairly limited. However, there’s some emerging evidence to suggest that dietary...

2Foods to support

It’s thought that some foods may help ease the symptoms of endometriosis by balancing levels of these hormones and...

3Anti-inflammatory foods

Anti-inflammatory foods, like fruit and vegetables, contain plant chemicals (phytochemicals), fibre and antioxidants...

Explore related topics

Endometriosis and diet: what's the connection? With so many theories out there, it's time to cut through the noise. What evidence supports these claims and are there any foods that can help you manage your symptoms?

We’ve gathered together some key ingredients that could be game-changers for your meal plan, highlighting some of the emerging benefits.

But first, what is endometriosis?

Endometriosis is a long-term condition where tissue similar to the lining of the uterus grows outside the uterus, causing symptoms like pelvic and period pain.1,2

Endometriosis is strongly linked to our hormones, especially oestrogen and progesterone. The condition is oestrogen-dependent, which means that this hormone can both contribute to the development of the disease and make symptoms worse.3-5

Plus, endometriosis can create progesterone resistance – progesterone is a hormone that plays a role in the menstrual cycle.6 This low level of progesterone can put the body into a state of inflammation, which is basically when the immune system kicks into gear to protect us against a perceived threat.7

Inflammation is thought to contribute to endometriosis, and likewise, endometriosis can also cause inflammation. In any case, inflammation can make your symptoms worse.8-11

What effect does diet have on endometriosis?

Research into this area is extremely new and, so far, fairly limited. However, there’s some emerging evidence to suggest that dietary interventions can help support or ease endometriosis-related symptoms.12,13

It’s important to note that, due to the aforementioned lack of research in this area, there’s no concrete evidence on the long-term effectiveness of following an endometriosis diet plan nor eating any particular food for endometriosis.12

Not all diets will work for everyone, so it’s beneficial to speak to a dietician or registered nutritionist before starting a diet plan as some can be restrictive. This said, keeping a food diary of foods that work well for your body and symptoms can help.

By looking at the science of how certain foods impact the body – such as anti-inflammatory and FODMAP foods or foods that support progesterone production – and then coupling that with what we already know about the condition, we can get a better idea of what might help.
Female in workout clothes sitting on the floor eating a salad in pink bowl

What are the best foods to support endometriosis?

It’s thought that some foods may help ease the symptoms of endometriosis by balancing the levels of these hormones and reducing inflammation. However, research is currently limited and more trials are needed to confirm exactly what foods could help.14,15

Anti-inflammatory foods

Inflammation is the body’s process of fighting off disease. However, if you have endometriosis, the inflammatory response is thought to be one of its main triggers and the effects can be quite painful.13,16,17

Although again very limited, emerging research in this area suggests that anti-inflammatory foods may be helpful for people living with endometriosis.18,19

Anti-inflammatory foods, like fruit and vegetables, contain plant chemicals (phytochemicals), fibre and antioxidants – all of which limit inflammatory signals caused by the immune system.12,19-21

One of the best ways to ensure you’re getting a varied amount of fruit and veg in your diet to potentially ease endometriosis-related symptoms is to make your plate as colourful as possible.

Alongside fruits and vegetables that are rich in antioxidants, some other great anti-inflammatory foods can include:12,21,22
  • fruits and vegetables like berries, tomatoes, cherries, spinach and kale
  • oily fish is thought to be full of omega-3 fatty acids, a great antioxidant with potential anti-inflammatory properties22
  • turmeric, a source of curcumin, is well known for its anti-inflammatory properties 23,24
  • ginger due to its rich phytochemistry25
  • nuts and seeds contain flaxseed that has been found to be rich in antioxidants26,27

Whether these types of anti-inflammatory foods are thought to help with endometriosis or not is an ongoing research space with more evidence-backed data needed to clarify. But did you know most of us are still not getting our five a day? So it’s still beneficial to eat a variety of foods.28,29

Foods that support gut health

Supporting our gut health is also vital for reducing inflammation. Around 70% of our immune cells are housed in our gut and our immune system is the driving force behind inflammation.30 So, it’s important to keep your gut happy!

But gut health doesn’t only play a role in inflammation. It can also help us improve the balance between oestrogen and progesterone.31,32

This is because we have a special family of bacteria in our gut which work along with the liver to metabolise oestrogen, so that we maintain healthy levels in the body. This is especially important for people with endometriosis, who often have too much oestrogen (often referred to as oestrogen dominance) and too little progesterone (also known as progesterone resistance).31,33,34

So, what can we eat to keep our gut happy? As fibre can help to nourish and balance our gut microbes and potentially reduce inflammation, eating a variety of fresh vegetables and fruits is key to support your body.35-38

Some other high-fibre foods to add to your grocery list include:38,39
  • nuts
  • seeds
  • brown bread
  • brown rice
  • quinoa

Foods that support your liver

Another way to help tackle oestrogen dominance is to support your liver function. This is because oestrogen is mainly broken down by the liver once it’s been used by the body.40-42

If your liver isn’t working as it should, researchers have found that it can stop oestrogen from being metabolised and therefore cause it to build up in your body.41,43 As endometriosis is an oestrogen-dependent condition, the higher your oestrogen levels are, the worse your symptoms are likely to be.44

It’s thought that one of the better ways to support your liver is to limit your alcohol intake. Since alcohol can also contribute to inflammation in the body, it’s generally considered a good idea for people with endometriosis to reduce their alcohol intake anyway.45,46,47
Green vegetable smoothie on a brown worktop
Some other foods that can help aid a well-balanced diet to support liver:48
  • drink six to eight glasses of water
  • coffee may help from emerging studies
  • two portions of fish every week
  • plenty of vegetables, fruits, nuts and fish

Can high-FODMAP foods help gut issues and endometriosis?

Many people with endometriosis struggle with associated digestive health issues, including constipation, diarrhoea and bloating. While often confused with irritable bowel syndrome (IBS), it’s not uncommon for people to suffer from both these conditions at the same time.49,50

FODMAP stands for ‘fermentable oligosaccharides, disaccharides, monosaccharides and polyols’. Sticking to a low-FODMAP diet – which aims to reduce carbs that are harder to digest – might help with digestive endometriosis symptoms according to some small studies, including painful bloating.16-51,52

One study, for example, saw people with both IBS and endometriosis trial a low-FODMAP diet. The vast majority of participants in the study benefited from the change in diet. However, significantly more women with endometriosis reported symptom improvement compared with women with IBS alone (72% vs 49%).52

So what sort of foods should you be eating as part of a low-FODMAP diet? Here are some great options that might be worth prioritising if you choose to follow this diet:53
  • proteins: beef, chicken, eggs, fish, lamb, pork, prawns, tempeh and tofu
  • grains: oats, oat bran, rice bran, gluten-free pasta and quinoa
  • fruits: blueberries, raspberries, pineapple, kiwi, grapes and strawberries
  • vegetables: beansprouts, peppers, radishes, carrots, celery, aubergine, kale, tomatoes, spinach, cucumber, pumpkin and courgette
  • nuts: almonds (no more than 10 per sitting), macadamia nuts, peanuts, pine nuts and walnuts
  • seeds: pumpkin, sesame, sunflower seeds and linseeds
  • dairy: lactose-free milk, Greek yoghurt and Parmesan
  • oils: coconut and olive oils
On the flip side, there are certain high-FODMAP foods that may be beneficial to cut down on if you have endometriosis. However, research into the effectiveness of avoiding high-FODMAP foods and its effect on endometriosis needs further research. Eating a well-balanced diet rich in all the nutrients you need is key for your health so do not overly restrict or avoid certain foods unless advised to do so by your doctor.

High-FODMAP foods include:
  • starches: cereal grains like wheat, wholewheat flour, pasta and wheat-based cereals
  • sugar: syrups, honey, high-fructose corn syrup and agave nuts: cashew and pistachio
  • lactose: milk, yoghurt, ice cream
Before starting a low-FODMAP diet, we would always recommend speaking to your doctor or a qualified nutritionist beforehand.

The final say

While a lot more research needs to be done into the impact of nutrition on endometriosis, and the condition in general, the science behind the foods is a great place to start.


However, if you’re concerned about your symptoms or are confused about the right nutritional route for you, speak to your doctor or healthcare provider. They’ll be able to advise you on the best approach for your individual circumstances.

Disclaimer

This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
 

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