Source: HealthCentral by Marygrace Taylor
Your Guide for Smart Eating With Endometriosis
These are the foods to embrace, plus some to avoid, to feel your best with endo.
Food can’t cure your endometriosis. (Wouldn’t that be nice?) But making healthy choices can give you an edge when it comes to feeling your best through the ups and downs of the endo pain cycle. “Endometriosis is an inflammatory state. By fostering an environment that decreases inflammation, patients can feel better and improve their overall wellbeing,” says Madhu Bagaria, M.D., a gynecologist who treats endometriosis in private practice in Florham Park, NJ. Here, experts weigh in with wholesome picks to add to your menu, plus potential pain-promoting foods you may want to consider avoiding.
Fill Up on Fruits and Veggies
Focus on getting a serving or two at every meal and snack. “From what I have seen anecdotally from my patients, increasing fruits and vegetables can make a significant difference in endometriosis pain,” says Claire Rifkin, R.D.N., a private practice dietitian specializing in women’s health based in New York City. Fresh produce is packed with polyphenols, antioxidant compounds that may reduce endo-related inflammation, per a recent Nutrients review. Emerging research conducted in mice suggests that quercetin and kaempferol, polyphenols found in apples, broccoli, berries, and onions, might be particularly potent endo inflammation fighters.
Focus on Fiber
Endo inflammation and growth are fueled by the hormone estrogen. But choosing fiber-rich foods (think beans, whole grains, nuts, seeds, and fruits and vegetables) might help reduce the body’s estrogen levels, and in turn keep symptoms in check, concluded a Frontiers in Nutrition review. “Since estrogen is excreted through stool, regular bowel movements facilitated by a high-fiber diet can aid in maintaining balanced estrogen levels,” Rifkin says. Fiber can help fight endo symptoms like constipation, too, since it makes your stools bulkier and easier to pass, per Cleveland Clinic. Just make sure to up your water intake, too.
Say Yes to Salmon and Other Fatty Fish
Both Rifkin and Dr. Bagaria recommend that women with endo eat two to three servings of fatty fish per week, like salmon, tuna, mackerel, herring, or sardines. “Foods rich in omega-3 fatty acids can help mitigate inflammation, potentially easing the pain associated with endometriosis,” Rifkin explains. If you’re not a seafood fan, talk with your doctor about taking an omega-3 supplement. They’ve been shown to decrease inflammatory hormones that can contribute to painful periods, the Nutrients review found.
Incorporate Iron-Rich Foods
Heavy periods are an endo hallmark that can up your risk for iron deficiency anemia, leaving you feeling weak and worn out. “The main way our bodies lose iron is through bleeding, which is why people who menstruate are at greater risk for developing anemia,” Rifkin says. While your doctor may recommend iron supplements to correct a deficiency, eating iron-rich foods can also help you get the recommended 18 mg per day. Fortified cereals, leafy greens, oysters, lentils, and kidney beans are all good sources; vitamin C-rich foods like oranges, strawberries, bell peppers, and broccoli will boost your body’s iron absorption.
Limit Red and Processed Meats
“People who consume a diet high in processed red meat also tend to have higher levels of estrogen, and because endometriosis is an estrogen-dependent condition, one may influence the other,” Rifkin says. Women who eat diets high in red and processed meat have a 56% higher risk for developing endometriosis compared to those who eat less than one serving per week. And if you already have endo, that same dietary pattern could contribute to worse inflammation and pain, according to a Frontiers in Nutrition review. Dr. Bagaria’s recommendation: Trade the meat for anti-inflammatory protein sources like salmon, tuna, beans, or legumes.
Limit Packaged Snacks
When Dr. Bagaria’s patients ask about dietary strategies for endo, she’ll start by encouraging them to limit processed snack foods and baked goods. They’re a common source of trans fats, which are tied to higher levels of inflammation and a greater endometriosis risk, concluded a review published in the journal Life. Ultra-processed foods also tend to be high in sugar, and cutting back on the sweet stuff can reduce pain and improve wellbeing in women with endo, noted the Nutrients review. Instead of store-bought cookies or chips, try a minimally processed snack like a handful of nuts or dried fruit.
Pay Attention to Gluten
Some experts suspect a link between endometriosis and a sensitivity to gluten (the protein found in wheat, barley, and rye), notes a recent Frontiers in Nutrition paper. The connection isn’t fully understood, but it’s thought that “this sensitivity could trigger an inflammatory response to gluten, aggravating abdominal and pelvic discomfort,” Rifkin says. That’s not to say everyone with endo needs to break up with bread. But if you notice that eating gluten-containing foods tends to leave you feeling lousy and is closely followed by abdominal cramping or other endo symptoms, it might be worth mentioning it to your doctor.
Curb Caffeine and Alcohol
Both can potentially exacerbate your symptoms, Dr. Bagaria says. Alcohol can cause a rise in estrogen levels and increase inflammation, which may explain why moderate drinking is tied to a higher risk for endo, according to a Scientific Reports analysis. As for caffeine sources like coffee, energy drinks, or black or green tea, drinking these beverages can exacerbate your need to pee frequently, already an issue for those with endo. “Caffeine affects bladder urgency, which a lot of patients with endometriosis have. Limiting your intake may help reduce that feeling of having to go so often,” she explains.
Plan Ahead and Keep It Simple
