Endometriosis Diet

Endometriosis is caused by endometrial tissue leaking into the peritoneal cavity and attaching itself to organs such as the bladder, large intestine and ovaries.

Research suggests that oestrogen may be an oestrogen-dependent disorder meaning the more oestrogen you have in your body, the more it thrives. Research has shown that many women with endometriosis have a hormone imbalance, predominately with higher oestrogen levels. This doesn’t mean the oestrogen is overly high but higher than the progesterone.

Food can be a very powerful ally to combat the painful symptoms of endometriosis. When it comes to hormone conditions like PCOS, fibroids, and endo, food is medicine, not just fuel or energy. Vitamins and minerals benefit specific cells, organs, and functions in the body — especially your hormones. The foods humans eat these days, and the way we eat them, is causing hormone issues. Our endocrine system is the system in your body responsible for regulating and releasing hormones. It can be thrown off by the foods you eat and changes in your body such as low and high blood sugar. Continuous disruption can develop into more serious hormonal disorders. 

Another way you can support your body is by eating foods that will help the body to balance the hormones. Just before the period (and the shedding of the endometrial tissue) the body needs to rid itself of the excess oestrogen. This occurs through the liver and the bowel. Often people with blood sugar imbalances or IBS, constipation or liver issues can have problems with this process.

Following these dietary guidelines will reduce inflammation and quieten down the immune system’s angry reaction to endometrial tissue that’s not in its normal place inside the uterus.  This diet will also help in removing excess oestrogen that is responsible for worsening symptoms.

The following foods have been chosen as desirable because they satisfy either one or all of these criteria

(1) immune-boosting foods,

(2) detox-support foods (elimination)

(3) liver-support foods, and

(4) healthy protein sources (for repairing damaged tissue)

ENDOMETRIOSIS EATING PLAN

AVOID: 

High fat foods – they may increase the level of circulating oestrogen in the body.  The more fat in your diet the more oestrogen you body produces. They are aso cooked in inflammation-promoting oils.

Avoid foods that can lead to inflammation – processed foods, red meat, refined sugars, (soft drink, honey, sugar), carbohydrates (bread, pasta, white rice), cakes, biscuits. 

Limit Red Meat – studies have shown that it can increase the symptoms of endometriosis

Dairy – Avoid all dairy if you have endometriosis as it is highly inflammatory.  Opt instead for coconut milk and coconut yoghurt and kefir, and non-dairy milk made from nuts and seeds. 

Caffeine – coffee, tea, cola drinks.  Some research has linked the intake of caffeine with endometriosis. Play it safe and avoid caffeinated beverages.

Alcohol and soy products should also be eliminated from your diet because of their oestrogenic effects.  Alcohol is also immunosuppressive and hard on the liver.

Wheat - Studies have shown that wheat has a direct link to making pain worse in women with endometriosis with anecdotal evidence that removing wheat out of the diet can reduce pain substantially in up to 80% of women.

Sugar - Foods with a high-glycemic-index drive up inflammation and suppress the immune system

FOODS TO FOCUS ON:

Cruciferous vegetables – (Cabbage, cauliflower, brussels sprouts, broccoli) The liver is responsible for breaking down and eliminating excess oestrogen, and cruciferous vegetables directly support that detox process as well as containing Indole-3-carbinol which has proven effective in down-regulating oestrogen.

Liver detoxification vegetables – carrots, beetroots, artichokes, dandelion greens, kale, broccoli, lemons and watercress.  Since the liver processes hormones, keeping it clean and functioning well is vital. 

Immune-enhancing vegetables – Onion, garlic and leeks all contain immunity-enhancing organosulfur compounds and the bioflavonoid quercetin.  These protect against oxidation, block inflammation and inhibit tumour growth.  Eating them frequently will reduce the risk of immune-associated complications.

Fibre rich foods: nuts, legumes (lentils, kidney beans, chick peas), pumpkin seeds, brown rice, whole grain oats, Quinoa, Chia seed, Flaxseeds. Problems with the bowel and gut can lead to endometriosis because one of the most important clearance pathways for excess oestrogen to leave the body is through the bowel.

Essential Fatty Acids – Foods containing omega 3 such as oily fish (salmon, tuna, sardines) or flaxseeds will help reduce inflammation in the body.  Fish oils prevent abnormal blood clotting.  The seeds also contain high levels of lignans, a phytoestrogen that theoretically helps reduce absorbing oestrogens from plastics and other environmental sources. Walnuts also contain omega 3.  Other fats like coconut oil, olive oil and avocadoes are also helpful.

Seaweed (Bladderwrack) – Trials have shown that adding ½ teaspoon of dried, powdered bladderwrack to the daily diet has reduced period pain by causing a drop in oestrogen levels.  It is also high in iodine which can help with hypothyroidism which is more common in women with endometriosis.