Diet and Endometriosis: Foods to Embrace and Avoid

How Diet Affects Endometriosis

Endometriosis is characterized by the growth of endometrial-like tissue outside the uterus, which leads to inflammation, pain, and, in some cases, infertility​. Certain foods can either contribute to inflammation and worsen symptoms or help alleviate them by providing essential nutrients and reducing oxidative stress​.

Best Foods for Endometriosis

1. Omega-3 Fatty Acids

Found in: Fatty fish (salmon, sardines, mackerel), flaxseeds, chia seeds, walnuts

• Omega-3s have anti-inflammatory properties that may help reduce the severity of endometriosis symptoms​.

• Studies suggest that higher intake of omega-3s is associated with a lower risk of developing endometriosis​.

2. Leafy Greens and Cruciferous Vegetables

Found in: Kale, spinach, broccoli, Brussels sprouts, cauliflower

• Rich in antioxidants and fiber, these vegetables help detoxify excess estrogen, which is a key driver of endometriosis​.

• Cruciferous vegetables contain indole-3-carbinol, which supports liver function and hormonal balance.

3. Berries and Citrus Fruits

Found in: Blueberries, strawberries, oranges, lemons

• Packed with vitamin C and flavonoids, these fruits help reduce oxidative stress and inflammation​.

• They also support the immune system, which may play a role in controlling endometriosis progression.

4. Whole Grains

Found in: Quinoa, brown rice, oats, whole wheat

• Whole grains are high in fiber, which aids digestion and helps regulate estrogen levels.

• Replacing refined grains with whole grains may reduce inflammation and improve gut health​.

5. Turmeric and Ginger

Found in: Turmeric powder, fresh turmeric root, ginger tea, fresh ginger

• Curcumin, the active compound in turmeric, has strong anti-inflammatory effects that may help reduce endometriosis-related pain​.

• Ginger also has pain-relieving properties and can ease digestive discomfort.

Foods to Avoid with Endometriosis

1. Processed and Red Meat

Found in: Bacon, sausages, hot dogs, beef, pork

• High consumption of red meat has been linked to increased estrogen levels and inflammation, which can worsen endometriosis symptoms​.

• Processed meats often contain harmful preservatives and additives that contribute to oxidative stress.

2. Dairy Products (for Some Women)

Found in: Milk, cheese, yogurt, butter

• Dairy is a source of arachidonic acid, which can increase inflammation in some people​.

• Some women with endometriosis report symptom relief after reducing dairy intake, though individual responses vary.

3. Refined Sugar and Artificial Sweeteners

Found in: Soda, candy, pastries, processed snacks

• Sugar increases inflammation and contributes to insulin resistance, which may exacerbate hormonal imbalances​.

• Artificial sweeteners can disrupt gut bacteria, potentially worsening digestive issues linked to endometriosis.

4. Caffeine and Alcohol

Found in: Coffee, energy drinks, beer, wine, liquor

• Caffeine may increase cortisol (stress hormone) levels, leading to hormonal disruptions​.

• Alcohol affects liver function, making it harder for the body to metabolize excess estrogen.

5. Gluten (for Some Women)

Found in: White bread, pasta, crackers, baked goods

• Some studies suggest that a gluten-free diet can reduce pelvic pain in women with endometriosis​.

• Gluten sensitivity can trigger inflammation, worsening symptoms in those who are intolerant.

Sample Anti-Inflammatory Meal Plan for Endometriosis

Meal What to Eat

Breakfast. Oatmeal with flaxseeds, berries, and almond milk

Snack A handful of walnuts and an orange

Lunch Grilled salmon with quinoa and steamed broccoli

Afternoon Snack Green smoothie with spinach, ginger, and turmeric

Dinner Stir-fried tofu with brown rice and mixed vegetables

Dessert Dark chocolate with a handful of almonds

Conclusion

While diet alone cannot cure endometriosis, making informed dietary choices can significantly help manage symptoms, reduce inflammation, and support hormonal balance. Incorporating omega-3s, leafy greens, berries, whole grains, and anti-inflammatory spices while avoiding processed foods, excess sugar, dairy, and red meat can improve overall well-being​.

If you’re experiencing severe endometriosis symptoms, consult a healthcare provider or a nutritionist to create a personalized diet plan that suits your body’s needs.

References

1. Cano-Herrera, G., et al. Endometriosis: A Comprehensive Analysis of the Pathophysiology, Treatment, and Nutritional Aspects, and Its Repercussions on the Quality of Life of Patients. Biomedicines 2024​.

2. Garvey, M. Endometriosis: Future Biological Perspectives for Diagnosis and Treatment. Int. J. Mol. Sci. 2024​.

3. Bayu, P., et al. Vitamin C and E Antioxidant Supplementation May Significantly Reduce Pain Symptoms in Endometriosis. PLoS ONE 2024​.

4. Coxon, L., et al. Current Developments in Endometriosis-Associated Pain. Cell Reports Medicine 2024​.

5. Tsuei, A., et al. Comprehensive Management of Bowel Endometriosis: Surgical Techniques, Outcomes, and Best Practices. J. Clin. Med. 2025​.