Endometriosis and Diet

Endometriosis is a condition defined by the presence of endometrium-like tissue located outside the uterus. The most common places that endometriosis occurs are the ovaries, the fallopian tubes and the bowel but it can occur in any part of the body. Women living with endometriosis may suffer with ongoing pelvic pain and dysmenorrhea, among other symptoms including;

  • Infertility

  • Fatigue

  • Painful bowel movements exacerbated during periods

  • Pain before and during periods due to severe cramping, heavy menstrual flow, and periods lasting > 7 days

  • Diarrhoea

  • Constipation

  • Nausea

Dietary and lifestyle changes can help with managing the condition and improving pain and other symptoms, as well as overall wellbeing. Although we know there needs to be a lot more research on Endometriosis we do know Inflammation is one of the main factors at play with the condition. Research shows that women with endometriosis may have impaired immune function leading to increased levels of inflammation. Focussing on including more nutrients with anti-inflammatory characteristics in our diet can help to suppress endometriosis-related pain symptoms alongside a care plan as advised by your GP.

Foods that Help Reduce Inflammation

1.     Vegetables:

Vegetables are rich in flavonoids and carotenoids with antioxidant and anti-inflammatory properties. Aim for half a plate of vegetables at lunch and dinner time if possible. Trying to include a good variety of vegetables in the diet can help promote a healthy gut microbiome improving overall digestion and immune function.

2.     Fruit:

Fruits are rich in flavonoids and carotenoids with antioxidant and anti-inflammatory properties. Aim for variety in colour to get a wide variety of nutrients. Remember to always wash fruit and vegetables before consumption. Consider adding berries (frozen can be a good option here) to cereal in the morning or include a piece of fruit (for example apple, pear, kiwi, mandarin) and mixed nuts (for example walnuts or brazil nuts) or yoghurt ( for example Greek yoghurt) as a balanced snack option. (see recipe for mixed berry chia jam to add to cereal or bread)

3.     Include more Beans, Peas, Lentils

Beans, Peas and Lentils are rich in soluble fibre. They are a low-glycaemic-load foods that help to stabilise blood sugar levels. They are also a budget friendly protein source and are a handy store cupboard essential. Consider ways below to incorporate into your diet;

  • Adding chickpeas or lentils into a curry

  • Adding kidney beans to Bolognese/Chilli

  • Adding mixed beans into soup

  • Having baked beans and wholegrain bread as a breakfast option

  • Having a snack of hummus and oat cakes or carrot sticks (see recipe for homemade hummus)

4.   Nuts & Seeds and Oily Fish

Oily fish (Salmon, Mackerel, Sardines), Nuts (Walnuts) and Seeds (Flax and Chia seeds) are high in Omega-3s (particular type of poly-unsaturated fat) which are anti-inflammatory. They are also excellent sources of B-vitamins.

TIP: We should aim to include 1-2 portions of oily fish per week. Walnuts are an ideal snack alongside a piece of fruit and flax or chia seeds can be easily added to cereal and yoghurt at breakfast time.  

5. Wholegrains

Wholegrains (also known as low Glycaemic Index carbohydrates) contain B-vitamins and fibre which help to promote a healthy gut microbiome and manage blood sugar levels which can reduce inflammation. Sources include brown rice, pasta, quinoa, buckwheat, sweet potato, wholegrain bread, oats.

Foods/Drinks that may cause Inflammation

Try to avoid or reduce the below foods in your diet which may be contributing to inflammation:

·       Alcohol

·       High Sugar foods/snacks; sweets, chocolate, biscuits, cakes etc

·       Refined Carbohydrates: white bread, baguettes, scones, pastries, sugary cereals etc

·       Fried foods: chips, battered fish, sausages, fried chicken etc

·       Fizzy/Sugar drinks

·       Processed meats; sausages, rashers, pudding, any cured meats-salami, chorizo etc

·       Trans fats – watch out for hydrogenated oils on packaging

·       Aspartame, Artificial Sweeteners

Note: It can be challenging to avoid high sugar foods but focusing on a regular meal pattern with balanced meals that contain adequate protein and fibre can help to manage appetite, promote satiety, and reduce sugar cravings.

Nutrition for Endometriosis – Summary

·       Aim for half of your plate to be filled with a variety of vegetables. These are high in vitamins and antioxidants to help reduce inflammation

·       Choose wholegrain carbohydrates where possible

·       Vary your protein sources by adding in plant-based protein sources like beans, peas and lentils to increase fibre intake

·       Incorporate sources of Omega 3’s found in oily fish, nuts, seeds, olive oil and avocado into your diet regularly 

Other Considerations

Regular exercise, adequate sleep and stress management are also key factors in managing endometriosis related symptoms and improving overall wellbeing. If you are struggling to incorporate regular exercise to suit your current fitness levels, support from a physiotherapist may be helpful. If you are struggling with ongoing gut issues, intense sugar cravings or other specific dietary challenges, a dietitian can help and support you with creating a diet plan that adheres to your specific needs and problem areas. The HSE have supports and resources available around stress management if this is an issue for you. Please find link below

https://www2.hse.ie/mental-health/issues/stress/