Best Diet to Help Endometriosis
Endometriosis is a chronic inflammatory condition where tissue that is similar to tissue which lines the uterus, grows outside the uterus. It is estimated to impact 1 in 7 women, however, this is likely an underestimate. It is an area I am particularly passionate about due to my own lived experience, and something our team at Verde Nutrition Co work with regularly. With that in mind, let’s explore some of the ways diet impacts endo!
Anti-inflammatory eating
As endo is a chronic inflammatory condition, our dietary pattern can influence symptoms given the role of diet in managing inflammation. Research has shown that a mediterranean diet can reduce period pain, general pain, pain with urination/opening bowels and general wellbeing in women with endometriosis. Some tips to work towards a more mediterranean-style diet include increasing intake of fruits, vegetables, wholegrains, nuts, seeds, legumes, oily fish and of course extra virgin olive oil. Aim to minimise intake of foods such as chips, lollies, ice-cream, fried foods, soft drink and alcohol. We of course appreciate the necessity of a treat yourself moment especially during an endo flare – so choose your soul food and include it mindfully!
Reducing estrogen levels
Endo is an estrogen-dependent disease and is associated with higher levels of circulating estrogen. There are various dietary strategies shown to help with reduction of estrogen in the body including:
· Increasing intake of cruciferous vegetables such as broccoli, cauliflower and brussel sprouts
· Including mushrooms which are shown to reduce the production of aromatase, which is responsible for converting estrogen into it’s active form
· Reducing saturated fat intake by 50% can reduce estrogen levels by 20%! Food sources of saturated fat to limit include fatty cuts of meat, poultry with skin, baked goods, butter, cream, chocolate, ice-cream, fried foods and coconut products
Manage gut symptoms
Many of us with endo also experience gut symptoms such as bloating (hello endo belly!), constipation, diarrhoea and nausea. Some tips to support gut health with endo include:
· Ensure adequate fibre intake through foods such as fruit, vegetables, wholegrains, legumes, nuts and seeds
· Include plenty of fluids, mostly from water
· Boost plant diversity by including at least 30 different plant foods per week
· Include regular, adequate meals and snacks to support your gut, hormones and energy levels (when it comes to endo, under fuelling is not it!)
· Work with a dietitian to determine potential food intolerances exacerbating gut symptoms and/or endo symptoms
Unsure of where to start with managing your endo? Confused about what supplements might actually be worth taking?
Book your first appointment with one of our amazing Accredited Practising Dietitians today.
Written by Amanda Smith, Dietitian (APD)
