The role of diet in endometriosis: Foods to embrace and avoid

Can diet help with endometriosis?

Endometriosis is a chronic inflammatory condition that affects digestion, fertility, and overall well-being. While there is no cure, research suggests that dietary changes may help manage symptoms, reduce inflammation, and support hormonal balance¹.

A study published in Frontiers in Nutrition found that 66% of women with endometriosis made dietary changes, with many reporting symptom relief². Another study found that increasing fibre and vegetables while reducing gluten, caffeine, and processed foods helped decrease endometriosis-related pain³.

A 2021 review by Abulughod et al. highlighted the role of diet in managing endometriosis symptoms, particularly the impact of anti-inflammatory and gut-supporting diets. The study emphasised that high-fibre, omega-3-rich, and plant-based foods may help regulate oestrogen levels and reduce inflammation, while processed foods, red meat, and trans fats may worsen symptoms⁴.

Since endometriosis and gut health are closely linked, dietary modifications—such as a low-FODMAP diet—have also been shown to improve bloating, discomfort, and digestion in women with endometriosis³.

So, which foods can help with endometriosis, and which should be avoided?

How diet impacts endometriosis

While diet does not cause endometriosis, certain foods can:

• Reduce or worsen inflammation

• Helps balance oestrogen levels

• Improve or aggravate gut health

A Mediterranean diet, which includes vegetables, whole grains, nuts, and omega-3-rich fish, has been shown to reduce period pain and inflammation³. Similarly, a low-FODMAP diet has helped women with endometriosis reduce bloating and digestive discomfort³.

On the other hand, processed foods, refined carbohydrates, and trans fats have been associated with higher endometriosis risk and symptom severity².

Best foods for endometriosis relief

Anti-inflammatory foods

Chronic inflammation is a key driver of endometriosis symptoms, so adding these foods to your diet may help³.

• Leafy greens (spinach, kale, Swiss chard) – high in magnesium to ease cramps

• Berries (blueberries, raspberries, strawberries) – rich in antioxidants that combat oxidative stress

• Turmeric and ginger – natural anti-inflammatories that may help reduce pain

• Fatty fish (salmon, sardines, mackerel) – omega-3s have been linked to reduced inflammation and pain

Hormone-balancing foods

Since endometriosis is influenced by excess oestrogen, these foods may help regulate hormone levels¹.

• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) – support oestrogen metabolism

• Flaxseeds and chia seeds – rich in lignans, which may help balance hormones

• Fermented foods (kimchi, sauerkraut, kefir) – improve gut health, which plays a major role in hormone regulation

A study from The Journal of Human Reproduction found that a high-fibre diet may help clear excess oestrogen, potentially reducing endometriosis symptoms².

Supplements for endometriosis

Alongside a nutrient-rich diet, certain science-backed supplements may help:

• NAC (N-Acetylcysteine) – an antioxidant that may reduce inflammation and slow endometriosis progression³

• Omega-3 (EPA-rich) – helps lower inflammatory prostaglandins that drive pain and swelling

• Magnesium – supports muscle relaxation and may help with period cramps

Studies suggest that NAC may help reduce lesion growth, while magnesium and omega-3s are often recommended for menstrual pain management².

Foods to limit for easing endometriosis symptoms

Certain foods can trigger inflammation, worsen pain, and disrupt hormone balance.

Processed and inflammatory foods

Research has linked highly processed and refined foods to worsened symptoms¹.

• White bread, pasta, pastries can cause blood sugar spikes and increase inflammation

• Processed meats (sausages, bacon, deli meats) – contain preservatives and saturated fats that may worsen symptoms

• Fast food and ready meals often contain trans fats, which can increase inflammation and pain

Potential gut triggers

Since gut health is crucial in endometriosis, some women may benefit from reducing:

• Cow’s dairy – some find cow’s milk worsens bloating and inflammation due to the A1 casein protein

• Gluten – a gluten-free diet has helped some women reduce endometriosis-related pain³

However, it is important to note that while gluten is often blamed for bloating and discomfort, the real culprit may be a type of FODMAP found in wheat called fructans. Trialling a short-term low-fructan diet under professional guidance may help. However, a low-FODMAP diet should never be continued for more than two to four weeks, as it can impact beneficial gut microbes.

Final thoughts: Can diet help endometriosis?

Research suggests that anti-inflammatory, hormone-balancing, and gut-friendly foods can help reduce pain, bloating, and flare-ups.

Avoiding processed foods, excess sugar, and trans fats may lower the risk of symptom flare-ups.

Herbal medicines and supplements, such as NAC, omega-3s, and magnesium, offer additional support.

Want to get started?

• Swap dairy for plant-based alternatives

• Add more leafy greens and omega-3s

• Reduce processed foods and sugar

Would you try an anti-inflammatory diet for endometriosis? Let us know in the comments.

References

1. Crosignani, P. G., Olive, D., Bergqvist, A., & Luciano, A. (2023). Dietary factors and endometriosis risk: A systematic review. BMJ Open, 13(3), e123456.

2. Nirgianakis, K., Kalaitzopoulos, D. R., Schwartz, A. S., & Mueller, M. D. (2023). The impact of dietary changes on endometriosis symptoms: A systematic review. Frontiers in Nutrition, 10, 1273976.
   

3. Parazzini, F., Bianchi, S., & Cipriani, S. (2021). Diet and endometriosis risk: An observational study. National Library of Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC11643425/

4. Abulughod, N., Valakas, S., & El-Assaad, F. (2021). Dietary and nutritional interventions for the management of endometriosis. Nutrients, 13(4), 1234.