A doctor or gynaecologist will typically suggest lifestyle and dietary changes for any woman living with endometriosis and experiencing what can be crippling symptoms. Lifestyle and nutritional choices can affect the pain, risk, and progression of endometriosis. These recommendations can ease the symptoms, whether coupled with hormone-based therapies and surgical intervention or not. So, before you turn to a more invasive approach to reduce the symptoms of endometriosis, consider the link between endometriosis and nutrition. Let’s discuss which foods to eat and avoid.
How Does Nutrition Affect Endometriosis?
Various foods can influence how your body fights inflammation and regulates and produces hormones such as oestrogen. Keeping hormones in balance is particularly helpful in managing endometriosis since they affect the condition. In addition to hormone regulation, some foods promote inflammation in the body. Inflammation is a significant factor in pain management, so foods that promote inflammation may increase the pain associated with endometriosis.
There are various types of pain associated with endometriosis. Women may experience excessive period pain, pain during intercourse, lower back pain, abdominal pain, and pain during urination and bowel movements.
Foods To Help Manage Endometriosis
The ideal diet for someone trying to manage the symptoms of endometriosis focuses on foods with anti-inflammatory properties, are rich in fibre, contain healthy fats, and are nutrient-dense.
Fibre-Rich Foods
Fibre helps rid the body of excess oestrogen. A daily bowel movement is key to maintaining healthier oestrogen levels, as the body expels excess oestrogen in the stool. When too much oestrogen is in the body, endometriosis symptoms such as pain and cramping are heightened.
Include fibre-rich foods, such as:
- Whole fruits and vegetables
- Whole grains such as brown rice, oats, and quinoa
- Legumes such as chickpeas, lentils, and beans
- Ground flaxseed
Healthy Fats
Healthy fats such as omega-3 and monounsaturated fats help ease the inflammation brought on by endometriosis. Increasing the healthy fats in your diet will help to manage pain and other side effects.
Eat foods that contain healthy fats, such as:
- Plant oils such as canola and flaxseed oil
- Tuna, salmon, sardines, and other fatty fish
- Nuts and seeds such as chia, walnuts, and flaxseed
- Avocados
- Olive oil
- Peanut butter
Nutrient-Dense Foods
Foods which are high in magnesium and zinc help reduce the symptoms associated with endometriosis. Zinc helps to regulate the menstrual cycle, and magnesium helps to calm the muscles. A well-regulated menstrual cycle is critical if one is to balance out the hormones, produce progesterone, and balance the oestrogen.
Magnesium-rich foods to eat:
- Dark lettuce, spinach, kale, and other leafy greens
- Legumes such as edamame beans and black beans
- Almond and pumpkin seeds
- Small amounts of dark chocolate
Foods high in zinc:
- Chicken and turkey
- A maximum of two low-fat servings of meat per week
- Shellfish such as lobster, crab, oysters
Food To Avoid if You Have Endometriosis
These days a lot of the food we eat is high in sugar, sodium, trans-fats, and processed. While these foods are easily accessible, especially when we are short on time or low on energy, they may worsen some of the symptoms associated with endometriosis. To manage inflammation and balance oestrogen, it’s best to avoid foods such as alcohol, caffeine, sugary drinks, and processed food. Avoid trans-fat, which is found in fried, processed, and fast food. It may also be helpful to cut out gluten. Foods with refined carbohydrates, such as bread, pasta, and white rice, can also worsen symptoms.
Endometriosis is a complex condition with symptoms that can be eased with a healthy diet. Consulting a trained endometriosis specialist is the best approach to navigating any drastic lifestyle and nutrition changes. While you are navigating a new eating plan and eating foods that ease inflammation and regulate your oestrogen levels, listen to your body to see what works for you and what doesn’t.
