Endometriosis is a painful condition where tissue similar to the endometrium (the lining of the uterus) grows outside of the uterus, causing inflammation, pain, and infertility. It affects around 1 in 10 women of reproductive age. While the exact causes are unknown, certain foods are thought to promote inflammation and estrogen production, which may worsen endometriosis symptoms. Identifying and avoiding potential trigger foods may help provide relief.
How do foods affect endometriosis?
Some foods contain compounds that may influence processes linked to endometriosis development and symptoms:
Inflammation – Endometriosis is an inflammatory condition. Foods high in saturated fat, salt, sugar, and processed ingredients may increase systemic inflammation. Anti-inflammatory foods like fruits, vegetables, and omega-3s may help reduce inflammation.
Estrogen – Estrogen encourages endometrial tissue growth. Foods containing estrogen or that boost estrogen levels may stimulate endometriosis lesions.
Prostaglandins – These hormone-like compounds trigger pelvic cramping and pain. Foods high in omega-6 fatty acids increase prostaglandin production.
Immune function – A faulty immune system response is thought to play a role in endometriosis. Some foods may impact immune factors that affect endometriosis.
Top foods to avoid with endometriosis
Here are 11 foods that commonly trigger endometriosis symptoms:
1. Red meat
Beef, pork, and lamb are high in saturated fat, which may increase inflammation. Red meat also contains arachidonic acid, an omega-6 fatty acid that can promote prostaglandin production.
Try swapping red meat for anti-inflammatory protein sources like fatty fish, skinless poultry, beans, lentils, and tofu.
2.Processed meat
Processed meats like bacon, sausage, ham, and deli meats are highly inflammatory. They also contain preservatives like nitrates that may dysregulate immunity.
Replace processed meats with unprocessed poultry, fish, and plant-based proteins.
3. Refined carbs
Refined grains like white bread, pasta, rice, cookies, and pastries quickly spike blood sugar levels. The resulting insulin spike may increase inflammation and stimulate estrogen production.
Choose whole, minimally processed grains like quinoa, oats, brown rice, and sprouted bread instead.
4. Fried foods
The high heat of frying generates inflammatory advanced glycation end products (AGES) and harmful free radicals. Fried foods are also high in omega-6s.
Try healthier cooking methods like baking, roasting, sautéing, or stir frying with olive oil or avocado oil.
5. Alcohol
Drinking alcohol, especially in excess, can trigger inflammation. Alcohol may also impact estrogen metabolism and immune system activity.
Limit alcohol intake and aim for no more than 1 drink per day. Enjoy alcohol alongside foods that help mitigate inflammation, like fruits, veggies, and healthy fats.
6. Refined oils
Vegetable and seed oils like soybean, cottonseed, sunflower, and safflower oil are high in inflammatory omega-6 fatty acids. They also often contain solvent residues from processing.
Favor anti-inflammatory oils that are lower in omega-6s and high in omega-3s and vitamin E, like olive oil, avocado oil, and nut oils.
7. Dairy
Milk naturally contains estrogen and progesterone hormones that may exacerbate endometriosis when consumed in high amounts. Dairy also contains arachidonic acid and other inflammatory fatty acids.
Limit high-fat dairy products like whole milk, cheese, ice cream, and butter. Enjoy plant-based milks like almond, coconut, or oat milk instead.
8. Soy
Soy contains isoflavones that mimic estrogen in the body. Eating large amounts of soy and processed soy products like soybean oil, soy protein isolate, and soy meat alternatives may worsen estrogen-driven endometriosis symptoms.
Enjoy traditional, fermented soy foods like tempeh, miso, and natto in moderation instead of highly processed versions.
9. Sugar
Excess sugar intake drives inflammation and can disrupt estrogen metabolism. Sugary foods also tend to be low in nutrients.
Cut back on obvious sources like candy, soda, and baked goods, as well as hidden sugars in sauces, condiments, and processed snacks.
10. Caffeine
Caffeine may exacerbate pelvic pain and cramps in some women with endometriosis. It’s also dehydrating and can inhibit iron absorption, which may worsen anemia and fatigue.
Limit coffee, tea, soda, and energy drinks to 1-2 moderate servings per day. Stay hydrated with water and herbal tea.
11. Salt
A high-sodium diet can encourage cell swelling, fluid retention, and inflammation. Processed and packaged foods are the biggest dietary sources of sodium.
Avoid adding extra salt to foods. Check labels and choose low-sodium options when buying canned goods, condiments, snacks, and ready-to-eat meals.
Anti-inflammatory foods to include
While avoiding trigger foods is important, be sure to also emphasize anti-inflammatory, nutrient-rich foods in your diet. Beneficial options include:
Fruits and vegetables – Fruits and veggies supply antioxidants to tame inflammation and fiber to nourish gut microbes. Especially good choices are leafy greens, berries, citrus fruits, tomatoes, cruciferous veggies, and tart cherries.
Omega-3 fats – Omega-3s found in fatty fish, walnuts, flaxseeds, chia seeds, and hemp seeds have powerful anti-inflammatory effects.
Herbs and spices – Ginger, turmeric, garlic, cinnamon, rosemary, thyme, and other herbs provide antioxidant, anti-inflammatory phenolic compounds.
Green tea – The polyphenols in green tea reduce inflammation and may counteract estrogen.
Beans and legumes – Lentils, chickpeas, beans, peanuts, and soy foods supply plant protein, fiber, and minerals that support hormone balance.
Whole grains – Intact grains like oats, quinoa, brown rice, and buckwheat provide magnesium and B vitamins that regulate estrogen metabolism.
Healthy fats – Monounsaturated fats in olive oil, avocados, and nuts help reduce inflammation when replacing saturated fats.
Other tips to manage endometriosis through diet
Besides avoiding specific trigger foods, there are additional ways to eat to minimize endometriosis symptoms:
– Follow an overall anti-inflammatory diet high in fruits, vegetables, lean proteins, whole grains and healthy fats.
– Stay hydrated by drinking water throughout the day. Dehydration can worsen cramps.
– Increase fiber intake to promote hormone balance through gut microbes.
– Take care not to restrict calories or fats too much, as this can dysregulate hormones.
– Consider limiting meat and dairy for 1-2 weeks to see if it provides relief. Then reintroduce to identify personal triggers.
– Keep a food journal to track symptoms in relation to foods eaten. Look for patterns.
– Work with a dietitian or nutritionist who specializes in endometriosis or women’s hormonal health.
– Take targeted supplements if diet changes alone don’t help. Omega-3s, magnesium, vitamin D, and anti-inflammatory herbs may provide additional benefits.
The bottom line
Certain foods like red meat, dairy, fried fare, sugar, and refined carbs can promote inflammation and exacerbate endometriosis symptoms. An anti-inflammatory, nutrient-dense diet focused on produce, lean proteins, fiber-rich grains, and healthy fats may help provide relief from pelvic pain and cramping. Keeping a food journal can help identify your unique trigger foods to limit or remove. Work with a healthcare practitioner to find the right dietary and lifestyle changes to manage endometriosis.