Simple diet tips for endometriosis
By Samantha Anderson
Painful periods, exhaustion, bloating, back pain - if you have Endometriosis, I am sure these common symptoms are all sounding very familiar. For those that are not so sure what we are talking about, let’s first look briefly at what Endometriosis actually is.
Endometriosis (affectionately referred to as ‘endo’), is a chronic inflammatory condition that results in tissue similar to the lining of the uterus growing in other parts of the body, most commonly within the pelvis. This can result in severe menstrual pain, heavy bleeding, chronic pain, and can also result in fertility problems. Whilst there are different stages or grades of endometriosis, altering your diet and incorporating some modifications can help in reducing symptoms and pain.
In this blog we discuss the five key dietary strategies you should be following to help in experiencing relief from most symptoms of Endo. However, before we start, I want to say...
Be kind to yourself - this is just as important as trying to embrace the diet. Getting stressed will cause havoc with your body and could heighten the symptoms of endometriosis. Start small, make simple changes and embrace the learnings that come.
Now let’s look at some key dietary strategies.
1: Focus on fats
As endometriosis is an inflammatory disorder, it’s important to focus on consuming foods which can reduce inflammation. Everyone has heard the terms ‘good’ fats and ‘bad’ fats by now. Well, in relation to endo, we can further define it as bad fats promote inflammation and good fats reduce it.
By focusing on the good fats, we are drawn to Omega-3 fats. Classed as a good fat, Omega-3 has been found to improve (reduce) endometriosis inflammation and therefore the symptoms that are associated.
A study by researchers from Harvard University found that women who ate high levels of Omega-3 rich foods were 22% less likely to develop endometriosis. Coupled with the small studies which report that boosting Omega-3 intake has reduced period pain for women with endometriosis, you can see why we want it in the diet!
Good sources of Omega-3 include fish, such as salmon, tuna and sardines, as well as nuts and seeds, like chia, flax and walnuts.
On the other hand, the foods and fats we would like to reduce are trans fats, which are those found in processed foods such as fried food, pastries, cakes, biscuits and refined oils. They are produced through high levels of processing and induce an inflammatory response in your body.
2: Boost your intake of antioxidants
Firstly, what is an antioxidant and why do we need them!?
Everyone is exposed to highly reactive substances in their body known as free radicals. These unstable molecules are produced by the body’s reaction to environmental and other pressures, in turn causing oxidative stress, aka increased inflammation.
Antioxidants can reduce the number of free radicals by binding with them to create a more stable form. This reduces the amount of oxidative stress and therefore reduces inflammation.
So why do we care?
Firstly, less inflammation in anyone’s body is a good thing. However, this is particularly relevant with women diagnosed with endometriosis as they have an increased number of free radicals within their body.
One study researched the effects of antioxidants, using vitamin E and C supplements, on endometriosis pain, and found that 43% of those with a higher intake of antioxidants reported less pain compared to an amazing 0% from the group without supplementation.
The two most common and suggested antioxidants are Vitamin C and Vitamin E, so in which foods can we find them?
Vitamin C is found in good levels within oranges, strawberries, spinach, broccoli, mangoes and kiwifruit, while Vitamin E is found in avocados, nuts, seeds and grains.
3: Fibre
Fibre can help excrete oestrogen through a process in which fibre surrounds substances and takes them on a journey to outside the body before they can be absorbed.
Excess oestrogen in the body can worsen the effects of endometriosis by promoting inflammation, and other symptoms. It has been found to actually increase endometriosis cell growth and numbers, meaning larger cells and more of them.
Therefore, aiming for a diet with at least 25 grams of fibre per day from foods like fruit, vegetables, nuts, legumes and grains ensure that the hormone excretion is helped, and excess oestrogen can be removed efficiently.
4: Low GI foods
If you are like me this isn’t the best news, I love pasta; but High GI foods have been found to increase the insulin response which may lead to it increasing the numbers of endometriosis cells.
White bread, potatoes, pasta and starchy foods all need to be considered when and if you are choosing to eat them.
Alternatives can include sweet potato, oats and barley. Maybe include some zucchini pasta, or pulse pasta to curb those comfort food cravings.
5: Reduce your intake of chemicals
A diet rich in fruit and vegies is obviously a good idea if you have endo as they are rich in antioxidants and high in fibre. However, exposure to pesticides and dioxins found on fruit and vegetables have been negatively associated with endometriosis and its symptoms.
This is probably due to certain pesticides interfering with hormonal pathways and contributing to oxidative stress.
Due to this increased risk, you could consider trying organic produce which would remove the risk of pesticides worsening your symptoms, while still getting all the benefits of eating fruit and vegetables.
We understand not everyone has access to fresh abundance of organic veggies and meat, so some tips around this would be to buy organic options of the dirty dozen (found here), visit farmers markets and opt for spray free, backyard grown. Better still, grow your own veggies.!
There's a whole host of foods recommended for reducing the symptoms and the development of endometriosis, and a range of others that improve general wellbeing, which is so important when fighting endometriosis or any illness. These listed above are just a few of them to start the transition.
Some other suggested foods groups and great alternatives to start experimenting and including are:
Fruits and vegetables
Grains like quinoa, gluten free oats, buckwheat groats, amaranth, polenta and wholegrain rice
Good fats found in cold pressed coconut and olive oil, nuts and seeds
Pulses and legumes (soaked and in moderation)
Herbal teas such as green tea, raspberry leaf, ginger
Dairy free milks such as almond, oat and hemp
And as always, if you have any questions or need some support please reach out to our team at The Rural Naturopath.