Endometriosis diet | Which foods to eat and which foods can be avoided

“We have a slowly increasing catalog of scientific evidence that indicates that nutrition can have a positive (and negative) effect on endometriosis,” says Cordula Hengeler.

Meet the expert: Cordula Henggeler is a dietary consultant, which is based in Great Britain, who specializes in the health of women, including endometriosis, PCOS and IBS.

Henggeler says that she cannot give people long lists of what they cannot eat and advises to cut out entire food groups unless they have an allergy or intolerance.

“Living with endometriosis is difficult enough without the additional burden of a long list of foods that you cannot eat,” she says.

This Council is reproduced by the endometriosis foundation, which says that cutting food groups such as grain, dairy products and/or meat is probably not advantageous – and instead the likelihood of nutritional defects will increase.

“However, many people with endometriosis suffer from food intolerance, and there are certainly some who feel better to avoid or reduce individual foods,” says Hengeler.

Some of these foods include:

1. Ultra-processed food
2. Processed meat and red meat – no more than two portions per week.
3. Trans fat and saturated fats – instead try extra nefric olive oils, avocado, nuts and seeds.
4. Alcohol – this advice stands for everyone, not just for those with endometriosis.
5. Caffeine – a small amount is fine.

Studies suggest that endometriosis diagnoses in women who consume high amounts of trans fats are more common. Trans fat can be found in processed foods, red meat and alcohol.

In addition, a Polish study from 2017 showed that the food of red meat can be associated with a higher risk of developing endometriosis.

“Gluten is always a big topic when it comes to endometriosis,” says Henggeler.

There are hardly any indications to support the claim that after a gluten -free diet, the symptoms of endometriosis help. Only a study by 207 women found that this type of nutrition led to a reduction in pain symptoms – so that more research is necessary to support this theory.

Henggeler recommends that not everyone has to avoid endometriosis gluten, especially because many gluten -free alternatives are very processed and less nutritious.

She says that limited research on the connection between gluten and endometriosis is not robust. “It can be difficult to remove if gluten (the protein component in wheat) or fruktans (a carbohydrate in wheat and other foods and one of the FodMap categories) is the culprit,” she says.

If you are concerned about the effects of eating gluten on your health, you can first rule out celiac disease, she says. This is particularly important if you have a family history of the disease.

“You could try to reduce the wheat, of course to choose gluten -free grains and instead try high -quality sourdough bread. Sour dough still contains gluten, but is somewhat lower in fruktans and often tolerates better, ”she advises.

Some limited studies indicate that participants with irritable bowel syndrome (IBS) and endometriosis found that their symptoms improve at a low-fodmap diet.

It is believed that this is due to the fact that low FodMap diets can help reduce excess gas in the large intestine, which leads to flatulence, which in turn worsens endometrosy symptoms.

Examples of HochfodMap foods are: wheat, garlic, onions, impulses and some fruits.

The endometriosis foundation recommends that only a diet with a low FodMap are carried out under the guidance of a registered nutritionist, and this approach may not work for everyone, should therefore not be regarded as a cure for endometrosse symptoms.

The food of nutrient density, Whole Foods is the best way to combat the inflammation caused by endometriosis and generally get good health. The endometriosi foundation states that despite limited research, a balanced diet, including the following nutrients, can lead to a reduction in painful symptoms:

Food in antioxidants such as berries, dark leafy vegetables and nuts can be helpful.

“Most people with endometriosis can benefit from adding more antioxidants to their diet to support the inflammatory level,” says Hengeler. ‘A simple one [way to do this] Concentrate on two to three different colors as part of the main meals, ”she advises.

Studies from 2012 showed that food in Omega-3 can help with the inflammation and pelvic pain associated with endometriosis. ‘Oily fish […] Is such a powerful nutrient and I would recommend that vegetarian and vegan supplement with an omega-3 basis of algae, ”she says.

The food of more fiber was also associated with a reduced risk of endometriosis. “Many people with endometriosis have intestinal symptoms, so this can be a bit difficult,” says Hengeler.

She recommends increasing the fiber intake slowly, for example two weeks or two weeks, for example, until her intestine has got used to the increase in fiber. “The increasing fiber intake takes time, especially in patients with endometriosis who often have a sensitive intestine,” she explains.

The Mediterranean-style diets have long been praised for their focus on whole foods, antioxidants and greasy fish. The advantages of this type of nutrition were taken as a reduced risk of cognitive decline, better heart health and a reduced risk of developing chronic diseases.

Studies also suggest that after a diet in the Mediterranean in style, the pain in people with endometriosis could reduce.

“I absolutely love the concept of the Mediterranean diet,” says Hengeler, “although I think it is more of a lifestyle than a diet and are honest – we don’t get the Mediterranean air and sunshine in the UK.

”[The Mediterranean diet is] In essence, only a very healthy nutritional pattern and the principles of people can be adapted, regardless of how they opt for cultural, religious or ecological reasons, ”she explains.

After this diet, red meat, refined sugar and processed foods are also included.

Henggeler says that dietary supplements can be useful for the treatment of endometriosis, but the use must be attacked. She advises caution of “endometriosis mixtures” and says: “The individual nutrients [in these supplements] are often not in high doses to imitate what was used in studies. ‘

While some supplements are helpful, contradictory advice from private companies with little nutritional training can be confusing and victims with weakening symptoms.

“I have a lot of customers who come to me with 10 or 15 different nutritional supplements, which were often heavily advertised on social media, and there is a risk of taking excess amounts to take things that are simply not needed, or even Things that can interact with a person’s prescription medication or other health states, ”she warns.

“General practitioners have a minimal nutritional training, and employees do not work in health transactions, so it can be difficult to know who can ask and trust,” says Henggeler.

However, there are some important areas of the lack of people with endometriosis that could be treated by using the addition.

“Many of my endometriosis customers have one or some important nutrients such as iron, B12 or vitamin D,” says Hengeler.

‘An addition in which everyone should be on is vitamin D in winter. The low vitamin d status was associated with endometriosis and vitamin D plays a key role in our immune system and inflammatory status as vitamin D. This is particularly important for people with endometriosis, ”she advises.

Vitamin D Zooki

Now 11% discount

Nutrition Geek’s Nutrition Geeks Vegan Vitamin D 1000iu

Thorne vitamin D 10,000

Wilder’s nutrition wild food vitamin D.

Solgar vitamin D3 4000iu

Now 25% discount

Pure adjustments vitamin d3 5000 iu

Now 23% discount

Due to limited research, there is probably no certain diet or addition that relieves the symptoms of endometriosis. In addition, everyone is different and what kind of person works may not work for you.

However, as Henggeler states: “The diet is also one of the few things that can affect those with endometriosis.”

Overall, a diet with high nutrient foods and low -processed foods, refined sugar and red meat can be the first step on the way to improve painful symptoms of endometriosis.

Henggeler comes to the conclusion: “Endometriosis is a terrible, weakness and so much of it can feel completely from the control of an individual. Nutrition is one of the few things that those can control with the condition. I think that in itself is very powerful. ‘

Read next:

Cut through the noise and GET practical, expert advice, home training, simple nutrition and more direct to your inbox. Register to TThe women’s health newsletter for women