Nutrition for Endometriosis
Endometriosis is an often misdiagnosed condition affecting about 10% of all individuals with a uterus. To put it into its most basic terms: endometriosis occurs when the tissue that lines the uterus begins to grow in places throughout the body outside of the uterus, such as the fallopian tubes, cervix, bladder, and bowels. Because this tissue is still affected by hormone fluctuations during the menstrual cycle, this condition can result in significant pain, digestive issues, and difficulty conceiving.
You might be wondering: how the heck does nutrition affect this?
Endometriosis is an inflammatory condition by nature. What you eat has a HUGE impact on inflammation throughout your body, so nutrition plays an important role in managing endometriosis symptoms. This condition is highly personalized, but here are my general nutrition tips for endometriosis:
The first step is to identify your own inflammatory triggers. These may include: gluten, dairy, legumes, nuts, grains, nightshades, histamine, high FODMAP foods, sugar, etc. If you’re thinking this sounds like a lot of work, you’re not wrong. It can be challenging to identify these triggers when they are part of your everyday diet, so this often involves an elimination diet. This is where working with a skilled nutrition professional is key! Elimination diets can feel overwhelming and are not the right approach for everyone, so this is the first step in personalizing your nutrition care.
Eat lots of cruciferous vegetables to assist in estrogen detoxification. Elevated estrogen levels often trigger endometriosis symptoms, and these vegetables in particular assist in clearing out excess estrogens. My general rule of thumb is to aim for 3-6 cups per day of cruciferous vegetables. If you don’t typically eat a lot of fiber, start slowly so that your gut can adjust to these fiber-rich veggies.
Include fatty fish in your diet regularly as a rich source of omega-3 fatty acids. Omega-3s are anti-inflammatory, so fatty fish like salmon and tuna are great foods to help ease pain during a flare.
Eat lots of antioxidant-rich foods. Antioxidants, such as vitamin A and vitamin C, have been shown to possibly reduce lesion size and reduce pain in those with endometriosis. Antioxidants are also important for liver detoxification pathways. Estrogen is detoxified through the liver, so supporting these pathways is an important step in keeping estrogen levels in check.
Limit alcohol and caffeine. While each individual’s triggers are unique, alcohol and caffeine have been shown by research to contribute to increased pain and endometrial growth. Caffeine first thing in the morning in particular can be problematic. Caffeine on an empty stomach contributes to blood sugar imbalance and this also dysregulates reproductive hormones.
Consider medicinal herbs. Chamomile, turmeric, lavender, and peppermint are botanicals that are commonly recommended for this condition. Many herbs are also great sources of antioxidants.
References:
García-Ibañez P., Yepes-Molina L., Ruiz-Alcaraz A.J., Martínez-Esparza M., Moreno D.A., Carvajal M., García-Peñarrubia P. (2020) Brassica Bioactives Could Ameliorate the Chronic Inflammatory Condition of Endometriosis. Int J Mol Sci. 21(24), 9397. doi: 10.3390/ijms21249397
Huji, E. & Nap, A. (2020). The effects of nutrients on symptoms in women with endometriosis: a systematic review. Reprod Biomed Online, 41(2), 317-328. doi: 10.1016/j.rbmo.2020.04.014