Endometriosis and Nutrition: The Power of Food in Symptom Relief

Ever heard the saying, “You are what you eat”? This is especially true for those with endo! Endometriosis and nutrition can play a significant role in what triggers your endo flare-ups and symptoms. As a dietitian and endo warrior myself, I’ve done my fair share of research (and trial and error for my own body!) to see what foods help improve my endo symptoms in hopes I can help others do the same.  

I’m not a fan of restrictive diets. Instead, I believe in creating healthy, consistent, and long-term habits to implement into your daily life. First, I’ll go over some diet habits to avoid for endobabes. Then, I’ll give you some healthy endometriosis nutrition recommendations you can incorporate into your diet. It's time to take control of your endo symptoms through the power of food!   

Foods That Aggravate Endometriosis and Cause Flare-Ups 

As mentioned earlier, I’m not one to promote strict elimination diets—what works best depends on the person and their unique endometriosis nutrition needs. Every case of endometriosis varies, and each body reacts differently. However, we can avoid specific eating or drinking habits that may have a detrimental effect on those with endometriosis. 

Let’s look at a few habits to avoid related to your endo diet: 

Charred or Burnt Meats  

Avoid eating charred meats as much as possible. When you cook or grill meat, you can tell if it’s too charred from the black burnt part. The charred part of meat contains and promotes ROS formation in the gut (ROS are unstable, DNA-damaging, and inflammation-causing molecules). 

Food Fortified with Synthetic B Vitamins 

Plant milks, packaged crackers, and breads are often fortified with synthetic B vitamins such as cyanocobalamin (B12), folic acid (folate), and pyridoxine hydrochloride (B6). Since 30% of endowarriors have mutations in the MTHFR gene, it is more difficult to use synthetic B vitamins for essential functions like estrogen elimination and support for the nervous system. 

Excess Tea or Coffee  

Consuming excess tea or coffee can hinder COMT function. This system needs to work as effectively as possible to eliminate excess estrogen and prevent a buildup of epinephrine or dopamine.  

More red or processed meat over lean meats, plant sources or seafood

I’m not saying red meat is bad, I'm just saying that EXCESS red meat in place of lean meats or seafood will create an imbalance in your pro-inflammatory and anti-inflammatory essential fatty acids. The saturated fats in red meat will increase the production of arachidonic acid, a pro-inflammatory fatty acid that can lead to more pain and inflammation. Bottom line: keep it balanced - do a meatless Monday or Fishy Friday every week, and then balance plant centric meals with lean meats the rest of the week.

Foods to Eat with Endometriosis to Reduce Symptoms 

For those with endo, symptoms are related to inflammation, hormone levels, and gut health (where your immune system functions come into play). All of this is related to endometriosis nutrition, so it’s crucial to incorporate foods to help support your body and provide some symptom relief.   

Reduce Endo Inflammation and Balance Hormones 

One of the best ways to look at this is from an endometriosis and nutrition standpoint. Various vitamins and minerals from food sources can help to reduce endo inflammation (which can cause pelvic pain) and balance your hormones! 

Start here with these vital nutrients to reduce endo inflammation and balance hormones: 

Vitamin D and Omega-3 

Vitamin D and Omega-3 are potent anti-inflammatories! Opt for fatty fish sources such as salmon, sardines, mackerel, herring, or tuna. For plant-based sources, try flaxseeds or walnuts.  

Isoflavones 

Isoflavones are antioxidants that support improved digestive health, balanced hormones, and more. You can add things to your diet like tofu, tempeh, natto, edamame, soybeans, lentils, chickpeas, and fava beans.  

Flavonones and Flavonols 

Flavonones and flavonols have strong inflammation-fighting properties. Rich sources include oranges, tangerines, grapefruits, lemons, limes, cocoa, apples, asparagus, onions, broccoli, and blueberries. 

Vitamin B6 

Vitamin B6 balances hormones, including estrogen and progesterone, and can boost progesterone in the luteal phase. Incorporate more eggs, poultry, avocados, peas, pumpkin seeds, ricotta cheese, and grass-fed beef into your diet to boost your intake.  

Magnesium 

Magnesium helps balance hormones, promotes better sleep, improves elimination, and reduces pain (all vital for endowarriors!) Eat leafy greens like chard, spinach, kale, and artichokes. You can also try nuts and seeds like chia seeds, almonds, and cashews. Legumes like chickpeas, fava beans, and lima beans are also beneficial, along with whole grains like brown rice and quinoa.  

Beta Carotene 

Beta Carotene is a vitamin A precursor (helps to boost immunity and fertility) found in green and orange plant foods. Enjoy carrots, sweet potatoes, tomatoes, spinach, squash, peppers, romaine lettuce, and cantaloupes as a part of your balanced diet.    

Prioritize Improving Gut Health 

Beyond reducing inflammation and balancing hormones, improving your gut health greatly relieves endometriosis and digestive symptoms, and maximizes nutrient absorption. A general rule of thumb here: eat three colors from plants at every meal. The more color in your meals, the more diversity in your gut microbiome! 

Add these foods to your diet for gut health and endometriosis care:  

Arugula 

This bitter green is an excellent source of vitamin A, K, and fiber, and it also promotes stomach acid production (which can help ease uncomfortable bloating).  

Ginger  

Ginger is anti-inflammatory, anti-nausea, and bitter, promoting blood flow. It’s also a prokinetic, which can stimulate the bowels to help with bowel movements.  

Berries 

Blackberries, in particular, have amazing prebiotic benefits for gut health. 

Cocoa 

While cocoa is a fantastic blood flow promoter, it also stimulates stomach acid and digestion. 

Lemons 

Lemons help block the conversion of estrogen to a more proliferative and inflammatory type called estriol. The acidity in lemons works as a marinade for meat proteins to reduce AGE formation, and it’s a helpful stomach acid aid. 

Do you need guidance on building meals that combine these foods? I’ve compiled a collection of delicious, endo-friendly meal plans to help!  

Endometriosis Nutrition Catered to Your Specific Needs 

At the end of the day, endometriosis and nutrition look different for everyone! Every endowarrior has unique needs that will vary throughout the month and over time. Endometriosis nutrition is a powerful way to help support those needs, filling in the gaps of the nutrient deficiencies in your diet that are driving the problem. 

Ready to be an active participant in your endo symptom improvement journey? The Endo Thrive Society program is designed to help you drastically improve your endo symptoms. Let’s uncover what’s driving your unique symptoms once and for all. Join now to say goodbye to unpredictable symptoms controlling your life!