Diet and Endometriosis: Can Nutrition Help With Pain Relief? | Nourished With Tish

Have you heard of endometriosis? Chances are, if you’re reading this, you might already know a little about it. Maybe you’ve been recently diagnosed yourself, and want to better understand the link between diet and endometriosis. Maybe you’ve even heard that some foods can make endometriosis worse. Maybe you have questions about the role that food plays in symptom management. For example, is there a link between gluten and endometriosis?

In this post we’ll be taking a look at what endometriosis is, and the link between diet and endometriosis!

What is Endometriosis?

Endometriosis is a long-term condition where tissue like the kind found in the uterine lining, grows outside of the uterus (1). It affects about 10% of women and people assigned female at birth worldwide, and is one of the most common causes of pelvic pain for women of reproductive age (1, 2).

Endometriosis is linked to estrogen, a hormone that can cause inflammation and make symptoms worse (2). It mostly affects pelvic tissues, like the ovaries, but it can also affect other parts of the body, including the bladder and bowels (2). Many people go years without a diagnosis, which can be very frustrating, and lead to ongoing pain. This pain can be so bad that it interrupts work, social events, and everyday activities (2).

What Are The Symptoms of Endometriosis?

For some people, endometriosis might not cause any symptoms, but for others it might look like (1, 2):

Heavy, painful periods
Pelvic pain that makes it hard to go to work, do errands or see friends
Pain during or after sex
Difficulty getting pregnant
Digestive issues, like constipation and bloating

How Can Nutrition Support with Endometriosis Pain and Symptoms?

When it comes to the link between diet and endometriosis, we still don’t know a lot. We need more research. That being said, some foods might be helpful in lowering inflammation, getting rid of extra estrogen and avoiding the triggers that make symptoms worse (3).

What About Gluten and Endometriosis: Is there a connection?

One study found that people with endometriosis who cut out gluten had a 75% improvement in symptoms, including pain (4). This may be because of undiagnosed gluten intolerance or allergies. To be sure, it’s best to screen for Celiac disease to see if a gluten-free diet may be effective to follow or not.

Irritable bowel syndrome is also common in people with endometriosis. A low FODMAP diet may help reduce digestive symptoms, like constipation, diarrhea and bloating (5).

Nutrition Tips For Endometriosis:

Eat more anti-inflammatory foods. Foods like olive oil, fruit, berries and dark, leafy vegetables can all help lower oxidative stress (3). Omega-3s, found in fatty fish like salmon, may also help.
Eat enough fibre. Fibre—found in food like legumes, beans, whole grains—can help remove extra estrogen associated with endometriosis (3). Aim for 25g daily.
Rule out any food intolerances. If you have symptoms like bloating or stomach pain, it might be worth checking for food intolerances, celiac disease or IBS.
Limit foods that might worsen symptoms. Red meat, saturated fats, alcohol and caffeine are linked to a higher risk of endometriosis. Try eating them in moderation or swapping them for healthier options like fatty fish, lean meats, avocados, nuts and seeds (3).