How To Follow a Healthy Endometriosis Diet and Why

Heavy periods, pain, nausea ... the discomforts of endometriosis can be distressing, debilitating and even disabling. And they can majorly interfere with your day-to-day life.

You may have heard that eating certain foods (and avoiding others) can help manage your symptoms. Some people may go so far as to tell you that overhauling your diet is the key to feeling your best.

But is following an endometriosis diet really the solution? According to gynecologic surgeon Cara King, DO, it’s one part of the picture.

Dr. King shares how eating well can help manage endometriosis as part of your overall management plan.

What is an endometriosis diet?

An endometriosis diet is an eating plan focused on improving symptoms by lowering inflammation that comes from living with endometriosis.

“Endometriosis is exceptionally inflammatory. Anything that’s going to decrease that inflammation is going to be helpful,” Dr. King says.

But a healthy diet is just one element of managing endometriosis.

“Too often, people with endometriosis are told that managing their condition is on them. That if they just ate healthier, they’d be better,” Dr. King acknowledges. “Diet can help. But proper treatment and management go beyond what you eat.”

Best and worst foods for endometriosis

If eating a healthier diet is part of your strategy to improve endometriosis, then whole, natural foods are a better bet than processed ones.

“Everyone can benefit from a diet that emphasizes lean protein, healthy fats, whole grains and lots of fruits and vegetables,” Dr. King notes. “And if you have endometriosis, it can make a difference in how you feel.”

Dr. King shares advice on what to eat and what to avoid.

Eat more: Fiber

High estrogen levels can make endometriosis symptoms worse. Fiber can help your body eliminate excess estrogen.

How? Fiber helps you poop. And when you poop, it gives your body a chance to get rid of extra estrogen.

Aim for about 35 grams of fiber each day. How do you know if you’re getting enough?

“If you’re pooping once a day, you’re probably on track,” Dr. King says.

Some people can benefit from fiber supplements. But you can also up your intake by eating fiber-filled foods, like:

• Fruits and vegetables, focusing on the whole foods, not juice, which strips out the fiber
• Ground flaxseed, which is great to add to smoothies or home-baked foods
• Legumes, like beans, lentils and chickpeas
• Whole grains, including whole-wheat pasta and brown rice

Pro tip: Increase your fiber intake gradually. Adding too much at once can make bloating, gas and other digestive discomforts worse. Drinking plenty of water can also help to minimize these side effects.

Eat more: Healthy fats

Omega-3 fatty acids can calm inflammation from endometriosis. Good food sources of omega-3s include:

• Fatty fish, like salmon, sardines and tuna
• Nuts and seeds, especially walnuts, chia seeds and flaxseed
• Plant oils, including flaxseed oil and canola oil

Monounsaturated fats also have anti-inflammatory powers. They’re found in:

• Avocadoes
• Nuts and seeds
• Olive oil
• Peanut butter
• Safflower oil

Eat more: Magnesium

Magnesium can help ease muscle cramps, including menstrual cramps that can come with having endometriosis. Magnesium-rich foods include:

• Fruits, particularly bananas, papaya, avocados and blackberries
• Leafy greens, like arugula, dark lettuce, kale and spinach
• Legumes, like black beans and edamame
• Nuts and seeds, especially almonds and pumpkin seeds

Eat more: Zinc

Zinc helps regulate your menstrual cycles, which is important for hormonal balance.

It can help your body ovulate (release an egg). When you ovulate, you produce progesterone, which balances out excess estrogen and can help fight the effects of endometriosis.

Animal products are some of the foods that are highest in zinc. That includes foods like:

• Poultry, like chicken or turkey
• Red meat, but limit this to two low-fat servings per week
• Shellfish, including oysters, crab and lobster
• Eggs, but limit yourself to one a day

If you follow a vegetarian or vegan diet, ask a healthcare professional about good sources of zinc for you and whether you could benefit from a zinc supplement.

Limit: Highly processed foods

Processed and packaged foods aren’t healthy for anyone. And if you have endometriosis, cutting back on your intake can help.

Processed foods are the ones that come in a box or bag and have long lists of ingredients. They don’t have the vitamin and mineral content you’ll find in fresh foods. Instead, they tend to be chock-full of things that may worsen inflammation and stir up endometriosis symptoms. That includes ingredients like:

• Simple carbs
• Sugar
• Salt
• Saturated fats
• Preservatives
• Food dyes

So, when you fill up on chips, cookies, microwave meals and more, you’re getting a big helping of inflammation-causing foods that can make endometriosis symptoms worse. And you leave less room in your belly for the nutrients your body needs.

Cut out: Food triggers

Some people with endometriosis find that certain foods or drinks make their symptoms worse. And they’re not the same for everyone.

“What bothers one person may not bother someone else,” Dr. King clarifies. “I recommend keeping a food journal so you and your provider can identify any triggering foods. Note what you’re eating and any symptoms you’re experiencing. Share it with your team at your next appointment so, together, you can find patterns and consider that as part of your treatment plan.”

Common triggers for people with endometriosis can include things like:

• Alcohol
• Caffeine
• Gluten
• Dairy products
• High-sugar foods

Bottom line

Your diet didn’t cause endometriosis. And changing what you eat won’t cure it. But a healthy diet can still help you better manage your condition.

“Eating well can go a long way toward helping you keep your body healthy overall, and that can help you feel your best,” Dr. King emphasizes.

“But it’s just one part of the plan. It’s also important to talk with your provider about other ways to manage your symptoms, care for your mental health and address all the ways in which endometriosis is affecting your well-being. Your experience is valid, and you deserve a comprehensive treatment plan.”