An endometriosis diet focuses on anti-inflammatory foods like fruits, vegetables, nuts, seeds, and fatty fish.
Avoiding certain foods is also key to symptom management.
Processed snacks, which are high intrans fats, and fatty meats can increase inflammation and worsen symptoms.
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Research suggests that eliminating glutenfound in bread and baked goodsmay also help reduce the severity of endometriosis.
Consider adding the following nutrient-rich foods to your meals.
A diet rich with antioxidants has been shown to reduce the risk of numerous chronic diseases, including endometriosis.
Antioxidant-rich foods include:
One diet known for its antioxidant content is theMediterranean diet.
It is widely recommended for people with chronic diseases to reduce inflammation.
Inflammation from endometriosis may also make it harder for the body to absorb iron.
However, excessive fiber intake can cause bloating,gas, and discomfort.
To minimize these effects, increase your fiber intake gradually and drink lots of water throughout the day.
Mineral-Rich Foods
Foods containingmagnesiumandzinccan help reduce inflammation.
These minerals are especially beneficial for people with endometriosis, as they support menstrual regulation and help alleviate cramps.
Omega-3 Fatty Acids
Omega-3 fatty acidsare essential polyunsaturated fats known for their anti-inflammatory and heart-health benefits.
Eating foods high in omega-3 fatty acids may reduce the severity of endometriosis symptoms and potentially reduce its progression.
In addition to reducing inflammation, evidence suggests consuming EPA or DHA may support fertility in people with endometriosis.
Should I Eat Phytoestrogens?
The effects of phytoestrogensfound in soy, flaxseeds, beans, and certain vegetableson endometriosis are unclear.
While some studies suggest they reduce inflammation and block estrogen, others indicate they may worsen symptoms.
Their impact likely depends on individual hormone levels and intake, requiring further research.
For now, eating them in moderation as part of a balanced diet may be the best approach.
Foods to Avoid
What you avoid eating with endometriosis is just as important as what you include.
You will also want to avoid highly processed foods that offer little nutritional value.
Red meat isnt always fatty, but certain cuts contain more saturated fat, whichraises cholesteroland promotes inflammation.
Look for red meats that are lower in fat and free of trans fat.
These include venison (deer meat), extra-lean ground beef, and pork tenderloin (filet mignon).
Trans Fat
Research suggests thatfoods high in trans fatcan increase inflammation.
Higher intakes of trans fat have also been associated with a greater chance of developing endometriosis.
Gluten
Research shows that agluten-free dietcan significantly reduce pelvic pain in people with endometriosis.
Avoiding gluten may help lower overall inflammation and support hormonal health in people with endometriosis.
Avoiding high-FODMAP foods may help with digestion, reduce inflammation, and support overall health.
Caffeine and Alcohol
Alcohol is known to cause inflammation, which can aggravate endometriosis symptoms.
In fact, people who drink moderately have a higher risk of developing the condition.
Foods labeled ready to eat or instant or those packaged in a box or can are often processed.
Other signs include unnaturally bright colors or a long shelf life.
Sugary Drinks
Sugary drinks are high in calories and added sugars but provide no nutritional benefits.
People with endometriosis should limit sugar intake, as it contributes to chronic inflammation, which can worsen symptoms.
Additionally, sugar disrupts the balance ofbacteria in your gut, increasing inflammation and leading to digestive issues.
Reducing sugar consumption can help manage symptoms by improving hormone balance, decreasing inflammation, and alleviating pain.
They can ensure you get the right nutrients and determine if you need supplements.
If needed, they can also provide guidance on taking supplements safely.
Diet Tips
Adopting an endometriosis-friendly diet requires a lifestyle shift in both food choices and shopping habits.
The right supplements depend on your goals.
For thosetrying to conceive, a prenatal vitamin with folic acid and choline is recommended.
As a result, some supplement products may not contain the ingredients listed on the label.
For personalized guidance, a dietitian can help create a plan tailored to your specific needs and goals.
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