Simple Nutrition Tips For Endometriosis
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Simple Nutrition Tips For Endometriosis
Wondering what you can do to support your endometriosis? While it might seem like your symptoms run your life sometimes, there are ways that you can use nutrition to minimise its impact.
How you respond to nutrition and diet is individual to you. Endometriosis is a complex condition, and everyone has their own set of contributing factors and triggers to manage. However, there are some evidence-based interventions you might like to try.
Increase your omega-3 intake
We know that inflammation is a big piece of the puzzle when it comes to endometriosis. So any dietary tweaks that can reduce inflammation is a good first step.
One easy way to do this is to increase your intake of omega-3 fatty acids. The ratio between omega-3s and omega-6s can influence your level of inflammation. Omega-3s have anti-inflammatory effects, whereas omega-6s can promote inflammation.
Now this doesn’t mean you should never have any omega-6s. Inflammation is still a critical part of your immune system! But these days the average intake ratio of omega-6 to omega-3 sits around 10-20:1. The ideal is estimated to be 4:1 (some suggest 3:1 or 2:1)
To increase your omega-3 intake, you can include:
Fish – particularly oily fish such as sardines and salmon
Seafood – oysters, mussels and shrimp/prawns are rich in omega-3
Seeds such as flaxseeds, chia seeds and hemp seeds
Walnuts
Avocado
If you don’t eat omega-3 rich foods regularly, a supplement may be beneficial for you. The research is in its early phases still, but there is promising evidence for fish oil supplements in endometriosis.
Try reducing your red meat intake
The evidence around red meat is conflicting when it comes to endometriosis. Some studies suggest that consuming 2+ servings of red meat and processed meats per week can contribute to inflammation and pain. Many of my clients with endo have seen massive improvements in digestion and pain flares when reducing their intake.
This doesn’t mean reducing your protein intake! Instead, focus on fish, chicken and minimally processed plant-based proteins such as legumes. I’m not a big fan of highly processed mock meats, as the ingredients can be problematic for some.
We also want to make sure you get other sources of iron into your diet to make up for the increased losses. Dark green leafy veg, nuts and seeds are a few options to consider. For some, a high-quality iron supplement may be warranted – but always supplement under supervision and guidance of a qualified health professional. Learn more about increasing your iron levels here.
Up your fibre-rich foods
Fibre is fantastic for your gut health and your overall wellbeing. But did you know it can also help with your hormone balance?
When you have too much of a hormone such as oestrogen, your body will try to excrete it by sending the excess to the intestines. Fibre binds with it and carries it out of the body. If there isn’t enough fibre to bind with it, the oestrogen can be reabsorbed into the body and recirculated.
Fibre-rich foods also tend to be higher in antioxidants. Antioxidants have a variety of useful actions – they can tackle inflammation, protect cells from damage and may even improve fertility in endometriosis.
Reach for options such as:
Wholegrains including brown rice, oats and quinoa
Fresh fruit and veggies
Beans and legumes (stick to smaller serves or try soaking them if they tend to bloat you)
Nuts and seeds
Trial a gluten-free approach
There is no one size fits all, and that includes how you react to gluten. However, there is some interesting research around gluten and endometriosis specifically.
In one study, a 12-month gluten-free diet saw 75% of participants experience significant improvement in endometriosis pain symptoms, as well as improved quality of life. So it’s worth trying an elimination phase where you cut out all sources of gluten and monitor your symptoms.
Keep in mind that taking gluten out doesn’t mean replacing it with refined, highly processed alternatives! Stick to high-fibre, wholegrain options so you reap the greatest benefits.
And what if you don’t notice any difference in your symptoms after a trial of 6-8 weeks gluten-free? By all means, enjoy gluten-containing foods – just stick to the wholegrain versions wherever possible.
Limit your caffeine intake
Don’t shoot the messenger – I’m not saying cut it out completely, but rather reducing caffeine to around 100mg per day. Excessive caffeine can create inflammation, increase the liver’s burden and put you into fight-or-flight mode. All of these can contribute to inflammatory symptoms.
For this, you may like to:
Swap to a non-stim pre-workout
Have maximum 1 cup of coffee per day
Swap your caffeine over to a cup of green tea (this has additional antioxidants, including one with specific benefits for endo!)
Consuming significantly more than this? Start slow – cut down by one cup/serve of caffeine per day for the first week or two, then another, until you reach 1 cup/day.
Consider supplements
There is some evidence to support the use of specific supplements in endometriosis. Some of the potential options include:
Vitamin C & E
One study found 1000IU of vitamin C + 1200IU of vitamin E reduced chronic pelvic pain and inflammation in women with endo
Zinc + vitamins A, C, E
This study found that this combination in endo enhanced antioxidant markers and decreased markers of oxidative stress
Vitamin D
Studies have found that women with higher vitamin D levels have a decreased rate of endo. There is limited evidence to support vitamin D supplements for alleviating symptoms – some short-term studies with small groups even conclude there is no significant benefit. But it may be worth adding in if you already have low vitamin D.
Curcumin (turmeric)
This component of turmeric has extensive research to back it up as an anti-inflammatory agent. The research is still in its early stages, with one study finding it can inhibit endometrial cells.
Magnesium
At the moment, there is only theory to back this one up thanks to in vitro and animal studies. However, magnesium has multiple properties and mechanisms that could ease endo symptoms. You may choose to add this topically by applying a magnesium cream or oil to your abdomen.
Want to achieve your health goals, but struggling to stay on track?
If you’re sick of feeling unmotivated, discouraged and unsure where to start, now is the time to take action.
I’ve worked with some amazing clients who have endometriosis, and let me tell you - having endo does not have to stop you! Together, we can overhaul not only your nutrition and exercise, but also boost your motivation and master your mindset – learn more about my 1:1 coaching here.
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
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