Table of ContentsView AllTable of ContentsWhen to Consider Endometriosis Diet ChangesAnti-Inflammatory FoodsSupplementsEndometriosis Diet: Foods to Limit or AvoidAre Phytoestrogens Good or Bad on the Endometriosis Diet?Natural ApproachesEndometriosis Diet Meal IdeasWorking With a Nutritionist
Table of ContentsView All
View All
Table of Contents
When to Consider Endometriosis Diet Changes
Anti-Inflammatory Foods
Supplements
Endometriosis Diet: Foods to Limit or Avoid
Are Phytoestrogens Good or Bad on the Endometriosis Diet?
Natural Approaches
Endometriosis Diet Meal Ideas
Working With a Nutritionist
Diet alone cannot cure or treatendometriosis. However, dietary changes may assist in maintaining, treating, and recovering from the condition. Food can affect hormone levels, inflammation, and weight, all of which are factors that impact the progression and severity of endometriosis.
Foods rich in antioxidants andomega-3 fatty acids, such as fruits, vegetables, nuts, seeds, and fatty fish, can reduce inflammation, therefore, helping to reduce pain from endometriosis.
This article discusses dietary changes for endometriosis, foods that help to fight inflammation, when to seek medical help, and more.
phaustov / Getty Images
A nutritious eating plan is an important component of overall health and longevity.If you have endometriosis and are having trouble controlling your symptoms, adopting some dietary changes to reduceinflammationmay help manage your pain.
In addition, changing your diet may increase your chances ofgetting pregnantif you’re trying to conceive.However, results are very individual and will differ based on the stage and severity of your endometriosis.
Can You Get Pregnant With Endometriosis?
Ongoing Chronic Pain
Chronicpelvic and abdominal painis a common symptom of endometriosis. Ongoing pain may mean you are experiencing a great deal of inflammation. Though changing your diet won’t completely alleviate your symptoms, there is no harm in trying.
Before a Flare-Up
Some people with endometriosis have flare-ups before or during menstruation. Others experience symptoms constantly, randomly, or with changes, often increasing in frequency and worsening with time.
Changing your eating habits during these times may help, especially if you experience digestive problems likeconstipation. Increasing fiber and fluid intake can help treat constipation.
After Laparoscopic Surgery
One study evaluated the effects of aMediterranean-style dietin women with a previous laparoscopic diagnosis of endometriosis and postoperative endometriosis-associated pain.
Participants followed an eating plan that included fresh vegetables, fruit, white meat, fatty fish, soy products, magnesium-rich foods, and cold-pressed oils. They were asked to avoid sugary drinks, red meat, sweets, and animal fats. Researchers found significant improvements in the condition, including:
Fertility
People with endometriosis are at increased risk of having problems with fertility.If you are trying to conceive, what you eat can positively impact your fertility.
Research shows eating a diet that includes low-mercury seafood about twice per week, whole grains, fruits, and vegetables may improve fertility in both men and women.
In addition, certain nutrients are required for a healthy pregnancy, including:
Endometriosis can causeendo lesionswithin the pelvis and other body parts outside the pelvis. Lesions are frequently found on the ovaries, ligaments, peritoneal surface, bowel, and bladder.
Anti-Inflammatory Foods on an Endometriosis Diet
Although no specific endometriosis diet exists, certain foods high in antioxidants are encouraged to reduce inflammation. The Mediterranean diet has proved capable of decreasing markers of inflammation.This eating style consists of fruits, vegetables, legumes, whole grains, fatty fish, olive oil, nuts, and seeds while limiting trans fat, saturated fat, and sugary foods.
Magnesium and Zinc
Foods that containmagnesiumandzinccan help you reduce inflammation. Magnesium-rich foods include whole grains, legumes, nuts, seeds, dairy products, and green leafy vegetables.Meanwhile, oysters, beef, pumpkin seeds, eggs, dairy products, fortified breakfast cereals, oats, whole grains, and legumes contain zinc.
Estrogen
Omega-3 Fatty Acids
Foods with omega-3 fats help calm inflammation, which may reduce the severity of symptoms and potentially reduce the progression of endometriosis.Omega-3 fatty acids are found in fish, such as salmon, sardines, tuna and walnuts, flaxseeds, chia seeds, plant-based oils, and fortified foods.
Dairy
One study linked a higher intake of dairy products, such as milk, yogurt, and cheese, to a lower risk of endometriosis.The association appeared greater when intake was more than three servings per day. Researchers believe this association may occur because these foods are rich in calcium, vitamin D, and magnesium.
Supplements to Try With Endometriosis
It is important to speak to a healthcare provider before taking any supplements. You want to ensure that the supplements you are choosing do not interfere with any current medications you are taking, that they are from a reliable source, and that their dosages are not too high.
The type of supplements you choose will depend on what result you are looking to achieve. If you are trying to conceive, you should take a prenatal vitamin that contains folic acid and choline. Other supplements that may be recommended include zinc, magnesium,probiotics, vitamin C, vitamin D, quercetin, curcumin, vitamin E, and omega-3 fatty acids.
Research suggests thatfoods high in trans fatand sugar can increase inflammation.Higher intakes of trans fat have also been associated with a greater chance of developing endometriosis.
Foods high in trans fat include:
It doesn’t mean you can never eat these foods again, but limiting your intake may help. It also opens up more room for other foods, such as fresh fruits and vegetables, which can be beneficial.
Foods That Definitely Cause Inflammation
Phytoestrogens are naturally occurring estrogen-like compounds found in plants. Dietary sources of phytoestrogens are found in fruits, vegetables, spinach, sprouts, beans, cabbage, soybeans, grains, and oilseeds (such asflaxseed). There are different classes of phytoestrogens, includingisoflavones, coumestans, lignans, andflavonoids.
The data on phytoestrogens and endometriosis is complex and inconsistent. Some research suggests that phytoestrogens can have an anti-estrogen effect and help reduce inflammation, while other research has found the opposite.
The complexity resides in how much estrogen a person has and the types and amounts of phytoestrogens consumed. Many studies are short and include animals, which makes it hard to formulate one answer. Researchers acknowledge the need for studies longer in duration.
Natural Approaches to Try With the Endo Diet
Natural remedies, likecomplementary and alternative medicine (CAM), are interventions not part of standardized care. In treating endometriosis, these natural approaches may include:
Ask a healthcare provider if these approaches can help you.
12 Natural Endometriosis Treatments
Having meal ideas to work from can help you change your eating patterns. It can save you time, money, and stress. You don’t need to eat precisely this way. Use these suggestions as a guide for planning and preparing meals rich in anti-inflammatory foods, fiber, and micronutrients:
Breakfast:
Lunch:
Dinner:
Snacks:
Working With a Dietitian for Endometriosis
RDs can also examine your eating history to ensure an adequate intake of important vitamins and nutrients (protein, fat, and carbohydrates). They can assess if supplements are necessary and guide you on how to take them safely.
Summary
25 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kiefte-de Jong JC, Mathers JC, Franco OH.Nutrition and healthy aging: the key ingredients.Proc Nutr Soc.2014 May;73(2):249-59. doi:10.1017/S0029665113003881Mavrelos D, Saridogan E.Treatment of endometriosis in women desiring fertility.J Obstet Gynaecol India. 2015;65(1):11–16. doi:10.1007/s13224-014-0652-yJohns Hopkins Medicine.Endometriosis.Drabble SJ, Long J, Alele B, O’Cathain A.Constellations of pain: a qualitative study of the complexity of women’s endometriosis-related pain.British Journal of Pain. 2021;15(3):345-356. doi:10.1177/2049463720961413National Institute on Aging.Concerned about constipation?Nirgianakis K, Egger K, Kalaitzopoulos DR, et al.Effectiveness of dietary interventions in the treatment of endometriosis: a systematic review.Reprod. Sci.2022; 29: 26-42. doi:10.1007/s43032-020-00418-wGaskins AJ, Chavarro JE.Diet and fertility: a review.Am J Obstet Gynecol.2018 Apr;218(4):379-389. doi: 10.1016/j.ajog.2017.08.010Jouanne M, Oddoux S, Noël A, Voisin-Chiret AS.Nutrient requirements during pregnancy and lactation.Nutrients.2021 Feb 21;13(2):692. doi:10.3390/nu13020692Cai X, Liu M, Zhang B, et al.Phytoestrogens for the management of endometriosis: findings and issues.Pharmaceuticals (Basel). 2021;14(6):569. doi:10.3390/ph14060569Mayr HL, Tierney AC, Thomas CJ, et al.Mediterranean-type diets and inflammatory markers in patients with coronary heart disease: a systematic review and meta-analysis.Nutr Res. 2018; 50:10–24. doi:10.1016/j.nutres.2017.10.014National Institutes of Health.Magnesium.National Institutes of Health.Zinc.American Society for Reproductive Medicine.Endometriosis - a patient education video.Parazzini F, Viganò P, Candiani M, Fedele L.Diet and endometriosis risk: a literature review.Reproductive BioMedicine Online. 2013;26(4):323-336. doi:10.1016/j.rbmo.2012.12.011MedlinePlus.High-fiber foods.Halpern G, Schor E, Kopelman A.Nutritional aspects related to endometriosis.Rev Assoc Med Bras. 2015;61:519-523.Zivkovic AM, Telis N, German JB, Hammock BD.Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health.Calif Agric (Berkeley). 2014;65(3):106-111. doi:10.3733/ca.v065n03p106National Institutes of Health.Omega-3 fatty acids.Qi X, Zhang W, Ge M, et al.Relationship between dairy products intake and risk of endometriosis: a systematic review and dose-response meta-analysis.Front Nutr.2021;22;8:701860. doi: 10.3389/fnut.2021.701860Bahat PY, Ayhan I, Özdemir EÜ, et al.Dietary supplements for treatment of endometriosis: a review.Acta Biomed.2022 Mar 14;93(1):e2022159. doi:10.23750/abm.v93i1.11237Ma X, Nan F, Liang H, et al.Excessive intake of sugar: an accomplice of inflammation.Front Immunol. 2022 Aug 31;13:988481. doi:10.3389/fimmu.2022.988481Missmer SA, et. al.A prospective study of dietary fat consumption and endometriosis risk.Human Reproduction.2010; 25(6):1528-1535. doi:10.1093/humrep/deq044American Heart Association.Trans fat.Youseflu S, Sadatmahalleh SJ, Mottaghi A, Kazemnejad A.Dietary phytoestrogen intake and the risk of endometriosis in Iranian women: a case-control study.Int J Fertil Steril.2020 Jan;13(4):296-300. doi:10.22074/ijfs.2020.5806Kong S, Zhang YH, Liu CF, et al.The complementary and alternative medicine for endometriosis: a review of utilization and mechanism.Evid Based Complement Alternat Med.2014;2014:146383. doi: 10.1155/2014/146383.
25 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Kiefte-de Jong JC, Mathers JC, Franco OH.Nutrition and healthy aging: the key ingredients.Proc Nutr Soc.2014 May;73(2):249-59. doi:10.1017/S0029665113003881Mavrelos D, Saridogan E.Treatment of endometriosis in women desiring fertility.J Obstet Gynaecol India. 2015;65(1):11–16. doi:10.1007/s13224-014-0652-yJohns Hopkins Medicine.Endometriosis.Drabble SJ, Long J, Alele B, O’Cathain A.Constellations of pain: a qualitative study of the complexity of women’s endometriosis-related pain.British Journal of Pain. 2021;15(3):345-356. doi:10.1177/2049463720961413National Institute on Aging.Concerned about constipation?Nirgianakis K, Egger K, Kalaitzopoulos DR, et al.Effectiveness of dietary interventions in the treatment of endometriosis: a systematic review.Reprod. Sci.2022; 29: 26-42. doi:10.1007/s43032-020-00418-wGaskins AJ, Chavarro JE.Diet and fertility: a review.Am J Obstet Gynecol.2018 Apr;218(4):379-389. doi: 10.1016/j.ajog.2017.08.010Jouanne M, Oddoux S, Noël A, Voisin-Chiret AS.Nutrient requirements during pregnancy and lactation.Nutrients.2021 Feb 21;13(2):692. doi:10.3390/nu13020692Cai X, Liu M, Zhang B, et al.Phytoestrogens for the management of endometriosis: findings and issues.Pharmaceuticals (Basel). 2021;14(6):569. doi:10.3390/ph14060569Mayr HL, Tierney AC, Thomas CJ, et al.Mediterranean-type diets and inflammatory markers in patients with coronary heart disease: a systematic review and meta-analysis.Nutr Res. 2018; 50:10–24. doi:10.1016/j.nutres.2017.10.014National Institutes of Health.Magnesium.National Institutes of Health.Zinc.American Society for Reproductive Medicine.Endometriosis - a patient education video.Parazzini F, Viganò P, Candiani M, Fedele L.Diet and endometriosis risk: a literature review.Reproductive BioMedicine Online. 2013;26(4):323-336. doi:10.1016/j.rbmo.2012.12.011MedlinePlus.High-fiber foods.Halpern G, Schor E, Kopelman A.Nutritional aspects related to endometriosis.Rev Assoc Med Bras. 2015;61:519-523.Zivkovic AM, Telis N, German JB, Hammock BD.Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health.Calif Agric (Berkeley). 2014;65(3):106-111. doi:10.3733/ca.v065n03p106National Institutes of Health.Omega-3 fatty acids.Qi X, Zhang W, Ge M, et al.Relationship between dairy products intake and risk of endometriosis: a systematic review and dose-response meta-analysis.Front Nutr.2021;22;8:701860. doi: 10.3389/fnut.2021.701860Bahat PY, Ayhan I, Özdemir EÜ, et al.Dietary supplements for treatment of endometriosis: a review.Acta Biomed.2022 Mar 14;93(1):e2022159. doi:10.23750/abm.v93i1.11237Ma X, Nan F, Liang H, et al.Excessive intake of sugar: an accomplice of inflammation.Front Immunol. 2022 Aug 31;13:988481. doi:10.3389/fimmu.2022.988481Missmer SA, et. al.A prospective study of dietary fat consumption and endometriosis risk.Human Reproduction.2010; 25(6):1528-1535. doi:10.1093/humrep/deq044American Heart Association.Trans fat.Youseflu S, Sadatmahalleh SJ, Mottaghi A, Kazemnejad A.Dietary phytoestrogen intake and the risk of endometriosis in Iranian women: a case-control study.Int J Fertil Steril.2020 Jan;13(4):296-300. doi:10.22074/ijfs.2020.5806Kong S, Zhang YH, Liu CF, et al.The complementary and alternative medicine for endometriosis: a review of utilization and mechanism.Evid Based Complement Alternat Med.2014;2014:146383. doi: 10.1155/2014/146383.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Kiefte-de Jong JC, Mathers JC, Franco OH.Nutrition and healthy aging: the key ingredients.Proc Nutr Soc.2014 May;73(2):249-59. doi:10.1017/S0029665113003881Mavrelos D, Saridogan E.Treatment of endometriosis in women desiring fertility.J Obstet Gynaecol India. 2015;65(1):11–16. doi:10.1007/s13224-014-0652-yJohns Hopkins Medicine.Endometriosis.Drabble SJ, Long J, Alele B, O’Cathain A.Constellations of pain: a qualitative study of the complexity of women’s endometriosis-related pain.British Journal of Pain. 2021;15(3):345-356. doi:10.1177/2049463720961413National Institute on Aging.Concerned about constipation?Nirgianakis K, Egger K, Kalaitzopoulos DR, et al.Effectiveness of dietary interventions in the treatment of endometriosis: a systematic review.Reprod. Sci.2022; 29: 26-42. doi:10.1007/s43032-020-00418-wGaskins AJ, Chavarro JE.Diet and fertility: a review.Am J Obstet Gynecol.2018 Apr;218(4):379-389. doi: 10.1016/j.ajog.2017.08.010Jouanne M, Oddoux S, Noël A, Voisin-Chiret AS.Nutrient requirements during pregnancy and lactation.Nutrients.2021 Feb 21;13(2):692. doi:10.3390/nu13020692Cai X, Liu M, Zhang B, et al.Phytoestrogens for the management of endometriosis: findings and issues.Pharmaceuticals (Basel). 2021;14(6):569. doi:10.3390/ph14060569Mayr HL, Tierney AC, Thomas CJ, et al.Mediterranean-type diets and inflammatory markers in patients with coronary heart disease: a systematic review and meta-analysis.Nutr Res. 2018; 50:10–24. doi:10.1016/j.nutres.2017.10.014National Institutes of Health.Magnesium.National Institutes of Health.Zinc.American Society for Reproductive Medicine.Endometriosis - a patient education video.Parazzini F, Viganò P, Candiani M, Fedele L.Diet and endometriosis risk: a literature review.Reproductive BioMedicine Online. 2013;26(4):323-336. doi:10.1016/j.rbmo.2012.12.011MedlinePlus.High-fiber foods.Halpern G, Schor E, Kopelman A.Nutritional aspects related to endometriosis.Rev Assoc Med Bras. 2015;61:519-523.Zivkovic AM, Telis N, German JB, Hammock BD.Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health.Calif Agric (Berkeley). 2014;65(3):106-111. doi:10.3733/ca.v065n03p106National Institutes of Health.Omega-3 fatty acids.Qi X, Zhang W, Ge M, et al.Relationship between dairy products intake and risk of endometriosis: a systematic review and dose-response meta-analysis.Front Nutr.2021;22;8:701860. doi: 10.3389/fnut.2021.701860Bahat PY, Ayhan I, Özdemir EÜ, et al.Dietary supplements for treatment of endometriosis: a review.Acta Biomed.2022 Mar 14;93(1):e2022159. doi:10.23750/abm.v93i1.11237Ma X, Nan F, Liang H, et al.Excessive intake of sugar: an accomplice of inflammation.Front Immunol. 2022 Aug 31;13:988481. doi:10.3389/fimmu.2022.988481Missmer SA, et. al.A prospective study of dietary fat consumption and endometriosis risk.Human Reproduction.2010; 25(6):1528-1535. doi:10.1093/humrep/deq044American Heart Association.Trans fat.Youseflu S, Sadatmahalleh SJ, Mottaghi A, Kazemnejad A.Dietary phytoestrogen intake and the risk of endometriosis in Iranian women: a case-control study.Int J Fertil Steril.2020 Jan;13(4):296-300. doi:10.22074/ijfs.2020.5806Kong S, Zhang YH, Liu CF, et al.The complementary and alternative medicine for endometriosis: a review of utilization and mechanism.Evid Based Complement Alternat Med.2014;2014:146383. doi: 10.1155/2014/146383.
Kiefte-de Jong JC, Mathers JC, Franco OH.Nutrition and healthy aging: the key ingredients.Proc Nutr Soc.2014 May;73(2):249-59. doi:10.1017/S0029665113003881
Mavrelos D, Saridogan E.Treatment of endometriosis in women desiring fertility.J Obstet Gynaecol India. 2015;65(1):11–16. doi:10.1007/s13224-014-0652-y
Johns Hopkins Medicine.Endometriosis.
Drabble SJ, Long J, Alele B, O’Cathain A.Constellations of pain: a qualitative study of the complexity of women’s endometriosis-related pain.British Journal of Pain. 2021;15(3):345-356. doi:10.1177/2049463720961413
National Institute on Aging.Concerned about constipation?
Nirgianakis K, Egger K, Kalaitzopoulos DR, et al.Effectiveness of dietary interventions in the treatment of endometriosis: a systematic review.Reprod. Sci.2022; 29: 26-42. doi:10.1007/s43032-020-00418-w
Gaskins AJ, Chavarro JE.Diet and fertility: a review.Am J Obstet Gynecol.2018 Apr;218(4):379-389. doi: 10.1016/j.ajog.2017.08.010
Jouanne M, Oddoux S, Noël A, Voisin-Chiret AS.Nutrient requirements during pregnancy and lactation.Nutrients.2021 Feb 21;13(2):692. doi:10.3390/nu13020692
Cai X, Liu M, Zhang B, et al.Phytoestrogens for the management of endometriosis: findings and issues.Pharmaceuticals (Basel). 2021;14(6):569. doi:10.3390/ph14060569
Mayr HL, Tierney AC, Thomas CJ, et al.Mediterranean-type diets and inflammatory markers in patients with coronary heart disease: a systematic review and meta-analysis.Nutr Res. 2018; 50:10–24. doi:10.1016/j.nutres.2017.10.014
National Institutes of Health.Magnesium.
National Institutes of Health.Zinc.
American Society for Reproductive Medicine.Endometriosis - a patient education video.
Parazzini F, Viganò P, Candiani M, Fedele L.Diet and endometriosis risk: a literature review.Reproductive BioMedicine Online. 2013;26(4):323-336. doi:10.1016/j.rbmo.2012.12.011
MedlinePlus.High-fiber foods.
Halpern G, Schor E, Kopelman A.Nutritional aspects related to endometriosis.Rev Assoc Med Bras. 2015;61:519-523.
Zivkovic AM, Telis N, German JB, Hammock BD.Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health.Calif Agric (Berkeley). 2014;65(3):106-111. doi:10.3733/ca.v065n03p106
National Institutes of Health.Omega-3 fatty acids.
Qi X, Zhang W, Ge M, et al.Relationship between dairy products intake and risk of endometriosis: a systematic review and dose-response meta-analysis.Front Nutr.2021;22;8:701860. doi: 10.3389/fnut.2021.701860
Bahat PY, Ayhan I, Özdemir EÜ, et al.Dietary supplements for treatment of endometriosis: a review.Acta Biomed.2022 Mar 14;93(1):e2022159. doi:10.23750/abm.v93i1.11237
Ma X, Nan F, Liang H, et al.Excessive intake of sugar: an accomplice of inflammation.Front Immunol. 2022 Aug 31;13:988481. doi:10.3389/fimmu.2022.988481
Missmer SA, et. al.A prospective study of dietary fat consumption and endometriosis risk.Human Reproduction.2010; 25(6):1528-1535. doi:10.1093/humrep/deq044
American Heart Association.Trans fat.
Youseflu S, Sadatmahalleh SJ, Mottaghi A, Kazemnejad A.Dietary phytoestrogen intake and the risk of endometriosis in Iranian women: a case-control study.Int J Fertil Steril.2020 Jan;13(4):296-300. doi:10.22074/ijfs.2020.5806
Kong S, Zhang YH, Liu CF, et al.The complementary and alternative medicine for endometriosis: a review of utilization and mechanism.Evid Based Complement Alternat Med.2014;2014:146383. doi: 10.1155/2014/146383.
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