Endometriosis diet: best foods to reduce inflammation & symptoms

Endometriosis is a hormone-dependent, inflammatory condition that affects 1 in 7 Australian women, causing much more than just painful periods. 

While there’s no one-size-fits-all diet for endometriosis, several foods have been shown to positively affect symptoms and reduce inflammation. Here’s a breakdown of the best dietary choices to manage endometriosis:

Foods High in Fibre to Help Manage Endometriosis

Fibre, particularly soluble fibre, plays a crucial role in regulating estrogen levels, which can help alleviate endometriosis symptoms. Studies show that increasing your fibre intake can reduce circulating estrogen levels by 10–25%, which may lower both the risk and severity of endometriosis.

Top Sources of Fibre for Endometriosis Relief

• Oats
• Beans
• Lentils
• Chia seeds
• Flaxseeds 
• Wholegrains
  How to Enjoy: Add flaxseeds to smoothies, enjoy oatmeal for breakfast, or make a fibre-rich lentil soup.

Omega-3 Rich Foods to Reduce Endometriosis Symptoms

Omega-3 fatty acids, particularly EPA and DHA found in fatty fish like salmon and sardines, are well-known for their anti-inflammatory effects. Increasing omega-3 intake can reduce pain and inflammation associated with endometriosis. Research suggests omega-3s help balance omega-6 fats, which, when consumed in excess, can promote inflammation. Some animal studies show that omega-3s may even help shrink endometriotic lesions.

Best Omega-3 Sources for Inflammation Relief

• Fatty fish (salmon, sardines, mackerel)
• Flaxseeds
• Chia seeds
• Walnuts.

Tip: Aim for two oily fish meals per week, and consider adding nuts and seeds to your meals. If you’re not able to get enough from food, speak to a dietitian about omega-3 supplementation.

Eat the Rainbow: Colorful Fruits and Veggies for Endometriosis

Brightly coloured fruits and vegetables—like yellows, greens, reds, and oranges—are packed full of vitamins, minerals, fibre, and phytochemicals that are vital for reducing inflammation. These foods also contain compounds that help reduce oxidative stress and assist in the metabolism and removal of estrogen from your body. To maximise benefits, try to fill half your plate with vegetables and aim for at least three different colours.

How Extra Virgin Olive Oil Can Help with Inflammation

Extra virgin olive oil, a key component of the Mediterranean diet, offers remarkable health benefits, particularly its anti-inflammatory effects. The phenolic compound oleocanthal in EVOO works similarly to ibuprofen, reducing inflammation and providing pain relief. EVOO is a natural, food-based way to help manage inflammation and support overall health.

Incorporating EVOO into Your Endometriosis Diet

• Use as a salad dressing: Drizzle EVOO over fresh greens or steamed vegetables to boost nutrient absorption.
• Cook with EVOO: Use it for sautéing vegetables or adding to dishes like quinoa or brown rice.
• Make olive oil-based dips: Combine EVOO with herbs and spices for a delicious dip for bread or vegetables.

By incorporating these anti-inflammatory and hormone-balancing foods into your diet, you can help manage endometriosis symptoms and improve your overall well-being. You don't have to sacrifice flavour for health—these nutrient-dense foods will leave you feeling better without compromising on taste!

Ready to take the next step in managing your endometriosis with the right nutrition?

Book a free discovery call today! Let’s chat about your unique needs and how I can help you create a personalised plan to improve your health and well-being. Together, we’ll develop a strategy that works for you. Click here to schedule your call now!