Understanding Endometriosis: How Diet Can Help Manage Symptoms

Endometriosis is a chronic condition where tissue similar to the lining of the uterus grows outside of it, causing pain and other symptoms.

It affects about 1 in 10 women during their reproductive years.

Symptoms often intensify around menstruation and can include:

  • Pelvic or lower back pain

  • Increased pain during periods and intercourse

  • Discomfort with bowel movements and urination

  • Heavy or irregular bleeding

  • Fatigue

  • Digestive issues like diarrhea or constipation

  • Bloating or cramping

  • If endometriosis is left untreated, it may also lead to infertility

How Your Diet Can Make a Difference
Certain foods can aggravate endometriosis, while others can help manage symptoms. Though more research is needed, here’s a quick guide of what to avoid and what to embrace:

Foods to Avoid

  • Trans Fats: Found in fried, processed, and fast foods, trans fats have been linked to higher rates of endometriosis.

  • Red Meat: High intake of red meat is associated with an increased risk of developing endometriosis.

  • Gluten: Some studies suggest that eliminating gluten can reduce pain in those with endometriosis.

  • High-FODMAP Foods: These can worsen symptoms, especially if you also have IBS.

  • Alcohol and Caffeine: These can promote inflammation, so it’s best to limit them.

Foods to Include

  • Fibrous Foods: Fruits, vegetables, legumes, and whole grains can help with symptoms like constipation and bloating.

  • Iron-Rich Foods: Dark leafy greens, broccoli, beans, nuts, and seeds help replenish iron lost during heavy periods.

  • Essential Fatty Acids: Salmon, sardines, walnuts, chia, and flax seeds help fight inflammation.

  • Antioxidant-Rich Foods: Oranges, berries, dark chocolate, spinach, and beets can reduce oxidative stress.

Supplements and Exercise

Supplements might also be helpful, but a personalized approach is key. Here at Balance Nutrition, we believe each individual is unique, so consulting with a dietitian is essential for effective management.

Exercise is another ally. It helps lower estrogen levels and boosts those “feel-good” hormones. Relaxation techniques like meditation, yoga, acupuncture, and massage can also provide relief.

Where to Get Help

Managing endometriosis involves a mix of diet, supplements, and lifestyle changes. For a plan tailored to your needs, we recommend talking to your doctor and dietitian to find what works best for you.

Here at Balance Nutrition, our dietitian Madison specializes in managing endometriosis with a deep expertise in women’s health and nutrition. With her own personal experience in managing endometriosis, Madison offers a compassionate and knowledgeable approach to help you navigate your dietary choices and create a personalized strategy tailored to your unique needs.

To book an appointment, visit the link below or call us on 07 4566 0765.

Leah Stjernqvist