Diet Plan For Endometriosis


Diet plan for endometriosis can be a complex one to manage, as it’s not always easy for us to identify which foods are the most beneficial. For many of us, one of the most common symptoms experienced during endometriosis can be pain. While this pain is often due to our uterine fibroids, there are other additional factors that could be contributing towards our discomfort.

The Best and Worst Foods for an Anti-Inflammatory Endometriosis Diet

antiinflamatory meal greens nuts protein

Heavy periods, pain and nausea. The symptoms of endometriosis aren’t just distressing, they interfere with your day-to-day life.

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When you have endometriosis, cells that are very similar to the cells from your endometrium (lining of your uterus) grow in other parts of your body. The cells may stick to your bladder, fallopian tubes or other organs. Then, the cells try to shed during your period — but the blood has nowhere to go.

The trapped blood from the misplaced cells causes inflammation of nearby organs and tissues. This inflammation can lead to endometriosis symptoms like pain, fatigue and digestive problems, as well as, in some cases, infertility.

But an endometriosis diet could be the key to relief from the agony. Registered dietitian Courtney Barth, RD, explains which foods could help fight endometriosis symptoms and which ones make them worse.

The link between endometriosis and diet

Fruit at a market may help with an endometriosis diet
Vegetables and fruits may help to improve endometriosis symptoms.

Little research has investigated the relationship between diet and endometriosis symptoms. However, some people do find that eating certain foods tends to trigger or relieve their symptoms.

A 2013 study suggested that women who ate more vegetables and omega-3 fatty acids were more protected from symptoms of endometriosis, while those who consumed red meat, trans fats, and coffee may have experienced the opposite effect. However, these results are not consistent across studies, so more research is needed.

A 2015 literature review published in Brazil, suggested that eating a healthful diet can prevent endometriosis from developing, and perhaps, even worsening. Foods in this diet included:

  • fruits
  • vegetables
  • whole grains
  • omega-3 fatty acids

A person cannot prevent endometriosis, but according to the Office on Women’s Health, they can reduce their risk of developing it by avoiding foods and chemicals that increase their estrogen levels. These substances include caffeine and alcohol.

It is essential, however, to recognize that dietary and lifestyle changes will not cure endometriosis but may help to improve its symptoms.

To find out whether food is having an effect on their symptoms, a person with endometriosis could keep a food journal. It is essential that they record everything they eat throughout the day, as well as any symptoms they experience.

A person may need to keep the diary for some time, as a clear pattern may not emerge right away.

What is endometriosis?

Endometriosis occurs when uterus-like tissue develops outside the uterus. This tissue can grow on the fallopian tubes, ovaries, or intestines. Though rare, it can grow on other parts of the body as well.

Sometimes, this does not cause any symptoms at all, but other times, it can cause significant pain and discomfort during monthly menstruation. Other symptoms of endometriosis include:

  • pain in the pelvis, abdomen, or back
  • infertility
  • heavy periods
  • bleeding between periods
  • severe menstrual cramps

Typically, the tissue lining the uterus sheds and leaves the body during menstruation. With endometriosis, the tissue outside of the uterus still sheds in response to changing estrogen levels but is unable to leave the body. As a result, it can cause painful symptoms, inflammation, infertility, scar tissue and bowel problems.

There is no cure for endometriosis. Sometimes, doctors can remove the extra tissue surgically, but it does not cure the disease.

Diet for endometriosis

olive oil may be used in an endometriosis diet
Healthful fats, such as olive oil, may benefit people with endometriosis.

A person with endometriosis might consider reducing foods that either cause inflammation or raise estrogen levels, both of which may contribute to the disorder or its symptoms. However, more research is needed to establish the link between endometriosis and diet.

A person with endometriosis may benefit from eating plenty of fruits, vegetables, and whole grains. Plant-based proteins, lean meats, and healthful fats may also help.

Healthful fats are available in many foods, including:

  • avocado
  • olive oil
  • olives
  • nuts
  • salmon
  • other fatty fish

A person with endometriosis should also reduce their caffeine and alcohol intake, as these can increase estrogen levels.

If a person does not eat fish, it is possible to introduce omega-3 fatty acids into the diet using supplements. These can be purchased at a pharmacy or bought online.

A person can also increase their fiber intake. Fiber is an essential part of a healthful diet and may help to lower estrogen levels. In addition to providing lots of vitamins and minerals, eating fresh sources of fiber can also provide vitamins, minerals, and antioxidants that can reduce inflammation.

There are also some special diets that may help people with endometriosis. These include:

Gluten-free diet

Going gluten-free has become a common diet and lifestyle trend over the last several years. It remains unclear whether this diet is effective for people without celiac disease, which makes a person sensitive to proteins found in wheat.

However, a 2012 study suggests that 75 percent of the 156 women who took part in the study reported a decrease in painful symptoms after following a gluten-free diet for 12 months.


With the FODMAP diet, a person eliminates certain carbohydrates from their diet to reduce their intake of potentially irritating foods. The aim is to allow the gastrointestinal system to heal.

After a person eliminates these foods, they can slowly re-introduce specific foods to see how the body tolerates them. This kind of diet can be difficult for some people, because it involves eliminating a high number of food types from their diet, including:

  • dairy
  • gluten
  • processed foods
  • added sugars

It is a good idea to track symptoms in a food log to see if they get better after removing certain foods from the diet, or get worse after reintroducing something.

A doctor or dietitian can help a person plan the FODMAP diet elimination program. They can help to track symptoms and identify potentially problematic foods. They can also make sure that this type of a restrictive diet is appropriate for a specific medical or health situation.

Preparation is crucial for success with this type of diet. Planning out each meal, as well as shopping and preparing it ahead of time, can make it much easier to stay on track. A quick Internet search can help a person to quickly and easily find some new meal ideas that work for them.

Other home remedies for endometriosis

woman sprinting
Regular exercise is recommended for endometriosis.

In addition to dietary changes and traditional medical treatments for endometriosis, some people try other home remedies to help manage the condition or its symptoms. Therapies can include:

  • regular exercise
  • acupuncture
  • chiropractic care
  • vitamin B1
  • magnesium supplements
  • Chinese herbs, such as cinnamon twig or licorice root

As always, consult with the doctor before starting to take any herbal or over-the-counter supplements.

Diet Chart For Endometriosis


The tissue that lines the uterus is called endometrium. Endometriosis is a condition where the tissue that grows on the inside of the uterus begins to grow outside the uterus. This disease is painful and affects 1 in every 10 women. If this is left untreated, it may develop into ovarian cancer or infertility. There is currently no treatment for this disorder. Diet and lifestyle choice can have an effect on the magnitude of pain and the pace of progression. Endometriosis diet that has a positive effect on endometriosis includes the following foods. 1. Fibrous foods such as fruits, legumes, vegetables. 2. Iron-rich foods such as broccoli, beans, nuts. 3. Antioxidant-rich foods like oranges, berries, and beets. 4. Foods rich in essential fatty acids such as flax seeds, artichokes, etc. Those suffering from endometriosis should reduce the consumption of trans fat. Trans fat is found in a variety of processed foods- like chips, biscuits, fries, etc. Trans fat is used to increase the shelf life of processed food. Some studies suggest that trans fat can increase the risk of endometriosis. Omega 6 fats found in vegetable oils can increase uterus pain and inflammation. Endometriosis diet consists of low nutrient diet as it has been found that removal of gluten from diet reduces pelvic pain in women suffering from endometriosis.

Diet Chart

Breakfast (8:00-8:30AM)Chicken sandwich(4 slice bread) + 1 cup skimmed milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit salad.
Lunch (2:00-2:30PM)Tofu Veg pulav rice 1.5 cup+ 1 cup Low fat curd.
Evening (4:00-4:30PM)1 Spinach beetroot salad
Dinner (8:00-8:30PM)3 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Breakfast (8:00-8:30AM)chappati-3+ Egg roast 1/2 cup/ 1cup egg curry( 2 egg)
Mid-Meal (11:00-11:30AM)green gram sprouts 1 cup
Lunch (2:00-2:30PM)4 Roti+1/2 cup salad + Fish curry (Mackerel 80 gm).
Evening (4:00-4:30PM)1 Portion fruit salad.
Dinner (8:00-8:30PM)3 Roti / chappathi.+ Tomato subji 1/2 cup.
Breakfast (8:00-8:30AM)Soya flour Uthappam 2 +Tomato /green chutney + 1 glass skimmed milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit salad.
Lunch (2:00-2:30PM)1.5 cup rice+Kidney beans curry 1 cup + Tuna fry( 80g)+ Ladies finger subji 1/2 cup.
Evening (4:00-4:30PM)1 cup broccoli salad.
Dinner (8:00-8:30PM)Wheat dosa 3 + 1 cup Bitter guard subji.
Breakfast (8:00-8:30AM)Besan cheela 3 + 1 tbs green chutney+ 1 boiled egg
Mid-Meal (11:00-11:30AM)1 Portion fruit salad.
Lunch (2:00-2:30PM)4 chapati+Oyster roast(6 medium Oysters)+ Dhal 1/2 cup+ cucumber salad 1/2 cup.
Evening (4:00-4:30PM)1 cup low fat milk.
Dinner (8:00-8:30PM)Brocken weat upma 1 cup+ 1/2 cup green beans subji
Breakfast (8:00-8:30AM)Mushroom Paratha 2 + Tomato chutney.
Mid-Meal (11:00-11:30AM)plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM)1.5 cup rice+ chicken curry( 150 gm chicken)+ Palak subji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30PM)1 Portion fruit salad(Avoid cherry, mango, apricot, plum and lemon)
Dinner (8:00-8:30PM)3 Roti/ chapati+ 1/2 cup mix veg curry
Breakfast (8:00-8:30AM)Oats upma 1 cup + 1 boiled egg.
Mid-Meal (11:00-11:30AM)1 Portion fruit salad.
Lunch (2:00-2:30PM)1.5 cup rice+ Mushroom curry 1/2 cup + Ladies finger subji 1/2 cup.
Evening (4:00-4:30PM)1 cup soya milk
Dinner (8:00-8:30PM)3 Roti / chappathi+Ridge guard subji 1/2 cup.
Breakfast (8:00-8:30AM)Paneer Paratha 3+ Green chutney.
Mid-Meal (11:00-11:30AM)1 cup boilled black channa.
Lunch (2:00-2:30PM)1/2 cup rice + 3 medium chappati+ Fish masala 1 cup( Sardine 80 g)+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM)1 Portion fruit salad.
Dinner (8:00-8:30PM)Broken wheat upma 1 cup+ 1/2 cup green beans subji

Food Items To Limit

  1. Saturated Fats : Avoid bacon, sausage, egg yolks, avocados and high-fat processed snacks such as cookies and pastries, which are loaded with saturated fats.
  2. Red Meat : Red meat from mammals and duck are not recommended for those with fibroids. These foods are likely to be high in added hormones, including estrogen.
  3. High-fat Dairy Products : Women with fibroid tumors are encouraged to limit consumption of high-fat dairy products such as whole milk, cream and butter.
  4. Caffeine Laden Beverages : Stay away from caffeinated sodas, tea, chocolate and coffee
  5. Highly Salted Foods : Avoid canned soup, baked beans, pretzels, chips, pickles, olives and dried foods, such as jerky.
  6. White Foods : These foods include pasta, white bread, white rice, cakes and cookies.

Do’s And Dont’s

Do’s & Dont’s

  1. Minimise Toxic Food, High glycemic Index food
  2. Maximise Nutritios and hormone balancing fodds
  3. Maintain digestive alkaline-acid balance
  4. Maximise consumption of raw foods
  5. Eliminate food allergens
  6. Optimise Digestion
  7. Enhance Immune System
  8. Cleanse Body regularly
  9. Detoxify body as and when needed
  10. Leads stress free life

Food Items You Can Easily Consume

  1. Fruits and Vegetables : Fruits and vegetables provide rich amounts of disease- and inflammation-fighting nutrients and fiber, which help promote appetite and weight control.
  2. Beans and Lentils : As plant-based protein sources, beans and lentils also provide nutritious alternatives to fatty meats, which increase inflammation. Healthy legumes-based dishes include vegetarian chili, black bean and veggie burritos served in whole-grain tortillas and dal, an Indian lentil soup.
  3. Unprocessed Grains : Whole grains are also also lower-glycemic and richer in antioxidants, fiber and protein than their processed counterparts. Nutritious examples include oats, brown rice, wild rice, quinoa and barley.
  4. Low-Fat Dairy Products : If you tolerate dairy products well, incorporate low-fat varieties, such as milk, yogurt and cottage cheese, into your diet. If not, choose lactose-free fortified milk or a nondairy equivalent, such as almond milk.
  5. Soy and Flaxseeds : or soy, which also offers a lean protein alternative to fatty meats, consume soy milk, tofu or edamame — steamed, podded soybeans. Add ground flaxseeds to smoothies, yogurt and cereals.

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