Endometriosis Diet: Managing Symptoms with Nutrition


Endometriosis is a complex medical disorder that affects approximately 10% of women of reproductive age worldwide. Unfortunately, there are no specific cures for endometriosis. However, symptoms can be managed with the help of lifestyle changes and in some cases medical intervention.
In this article, we’ll explore the key lifestyle element of endometriosis diet; shedding light on the role it can play in the treatment.
What Is Endometriosis?
Endometriosis is a chronic inflammatory disorder that causes tissue similar to the lining of the uterus to grow on and around other organs outside the uterus – such as the ovaries, fallopian tubes, and the lining of the pelvic cavity. In rare cases, it can also develop on and around the bladder, stomach, intestines, cervix, and vagina.
Common symptoms of endometriosis include:
- Pelvic pain during menstrual periods, sex, and when using the bathroom
- Heavy menstrual bleeding
- Bleeding between periods
- Bloating, nausea, diarrhea, and constipation
- Infertility
There is currently no cure for endometriosis, however, symptoms can be treated and managed. Common treatments include lifestyle changes, painkillers, hormonal medication, and in some cases surgery.

How Diet Affects Endometriosis
Reducing Inflammation
Endometriosis is an inflammatory condition. This means inflammatory foods will make symptoms of endometriosis worse, and in some cases, cause the condition to progress. In fact, research shows that women with high inflammation diets are four times more likely to have endometriosis compared to women with less inflammatory diets.
Individuals with endometriosis are often advised to follow an anti-inflammatory diet, which can help fight inflammation and ease painful symptoms. To follow an anti-inflammatory diet, try to incorporate foods high in omega-3 fatty acids, vitamin C, polyphenols, prebiotics, probiotics, and fiber.
Promoting Hormone Balance
Research has shown that endometriosis is linked to high estrogen levels, which can make symptoms worse – here’s why. In a typical menstrual cycle, an essential role of estrogen is to help thicken the uterine lining to prepare for a potential pregnancy. With endometriosis, estrogen has the exact same effect on both the uterine lining and the excess endometrium-like tissue that grows around the uterus and pelvic area. When estrogen levels are elevated, this causes pain and inflammation caused by endometriosis to worsen.
Individuals with endometriosis are often advised to follow diets that promote hormone balance, as this can help to lower estrogen levels. To follow a diet that promotes hormone balance, try to incorporate lots of citrus fruits, leafy greens, whole grains, lean proteins, and healthy fats.
Endometriosis and Diet: Common Triggers
Certain foods are known to raise estrogen levels, cause hormone imbalance, and trigger inflammation – making symptoms of endometriosis worse. Here are just a few of the most common dietary triggers.
- Alcohol. Research shows that consuming alcohol can increase estrogen production. While a glass of wine every now and then won’t hurt, try opting for low-sugar soft drinks or mocktails at your next event.
- Caffeine. Excess caffeine can cause inflammation. Experts at the Endometriosis Foundation of America recommend that endometriosis patients consume no more than 200 mg of caffeine per day, which is approximately 12 ounces of coffee.
- Gluten. There is some evidence that suggests eliminating gluten can help to ease painful symptoms related to endometriosis. Gluten is most commonly found in breads, pastas, cereals, crackers, and cakes – however, it’s easy to find gluten-free alternatives in most supermarkets.
- Red Meat. Research suggests that red meat can increase the risk of endometriosis and aggravate symptoms. Instead of beef, pork, or lamb, opt for leaner protein choices such as chicken, fish, tofu, beans, and lentils.
- Trans Fats. Individuals with diets high in trans fats (i.e. hydrogenated oils) have an increased risk of developing endometriosis. Many fried and processed foods are high in trans fats. To avoid trans fats, try to stick to whole foods and choose healthier fats such as non-hydrogenated vegetable oils.
You don’t have to go ‘cold turkey’ and give up all your favorite foods and drinks overnight. The best way to set yourself up for success is to identify your triggers, make some meal plans, and stick to your shopping list! You’ll soon find that it’s easier to avoid triggers once you start to feel better.

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Book an online consultation with one of our Hormone Health Coaches.
Schedule NowFoods to Include in an Endometriosis Diet
With reducing inflammation and promoting hormone imbalance in mind, here are some healthy foods to incorporate in your endometriosis-friendly diet.
- Citrus Fruits – such as oranges, mandarins, limes, lemons, and grapefruit
- Cruciferous Vegetables and Dark Leafy Greens – such as broccoli, kale, brussels sprouts, spinach, and cabbage
- Lean Proteins – such as chicken, fish, eggs, cottage cheese, tofu, beans, and lentils
- Whole Grains – such as gluten-free pasta, brown rice, buckwheat, quinoa, and oats
- Nuts and Seeds – such as chia seeds, almonds, walnuts, and pecans
If you have a sweet tooth, dark chocolate is a wonderful choice as it’s packed with polyphenols and flavonoids which help to reduce inflammation.
Natural Remedies to Support Endometriosis Management
In addition to following an endo-friendly diet, it’s also worth exploring the many different herbs and supplements that have been shown to ease endometriosis symptoms. Here are just a few of the most common natural remedies to consider.
- Chaste Tree Berries – an herbal supplement that supports hormone balance and eases menstrual pain
- Green Tea – a tea rich in antioxidants and polyphenolic compounds, which can help improve endometriosis symptoms
- Peppermint – an herb with antioxidant properties, which may help to ease pain caused by endometriosis
- Turmeric – a spice with high levels of curcumin, which is known for its anti-inflammatory properties
To support your general reproductive wellness and hormone balance, it’s also worth checking out Mira’s own Fertility Tea – which contains endo-friendly ingredients like chaste tree berries, peppermint, and ginger root.
Additional Lifestyle Changes to Complement an Endometriosis Diet
Staying Active
Exercising regularly is one of the best ways to promote hormone balance and fight chronic inflammation. For endometriosis patients, it’s often recommended to engage in light to moderate physical activities such as walking, jogging, yoga, dancing, and cycling. In terms of frequency, the Office on Women’s Health recommends getting at least 150 minutes of regular exercise per week.
Staying Hydrated
Drinking plenty of water is another helpful strategy for managing endometriosis. Water can help to flush out toxins, which in turn can help to fight inflammation. If you struggle to drink enough water throughout the day (the Mayo Clinic recommends women should drink at least 11.5 cups per day), try sprucing it up with some of your favorite citrus fruits.
Managing Stress
Life with endometriosis is no doubt stressful. And unfortunately, research suggests high stress levels can actually make endometriosis pain worse.
To prevent this vicious cycle from spiraling out of control, it’s important to proactively manage stress through self-care techniques such as setting healthy boundaries, taking time to relax, practicing self-compassion, and engaging in activities you enjoy. Holistic practices such as yoga and meditation are also helpful for keeping the mind, body, and spirit aligned. Not quite sure where to start? Check out Mira’s own Fertility Meditation Playlist.
Prioritizing Sleep
Research suggests that individuals with endometriosis are more likely to experience sleep disturbances, which can make staying active and maintaining a healthy diet more difficult. Individuals with endometriosis should be aware of this risk and follow good sleep hygiene practices – such as trying to go to bed at the same time each night, avoiding screens before bed, following a consistent bedtime routine, and getting plenty of exercise each day.
Hormone Tracking
Elevated estrogen levels are a common symptom of endometriosis. By testing estrogen (and other fertility hormones) regularly, individuals can better understand their symptoms and how their hormones respond to any treatments and lifestyle changes.
Regular hormone testing at the doctor’s office can get expensive. An alternative solution is to track hormones at home with a hormone monitor like Mira. With the Mira App and Hormone Monitor, individuals can test and track up to four key fertility hormones (LH, E3G, PdG, and FSH) in urine. For endometriosis patients, this provides a convenient way to monitor estrogen (E3G) levels, track symptoms, and pinpoint ovulation if TTC.
Finding Balance
Navigating endometriosis and maintaining a healthy endo-friendly lifestyle can feel overwhelming – especially if you’re actively TTC.
If you feel that you need some extra support or even a sounding board from a specialist, we would love to see you in our Hormone Health Clinic for Fertility. Our experienced fertility experts can answer any questions you may have about endometriosis and how it’s related to your hormone health. They can also provide advice on all things diet, nutrition, stress management, and hormone tracking with the Mira App and Hormone Monitor.
Final Thoughts
At Mira, we are committed to helping you navigate your reproductive health and hormones. For further advice on endometriosis, check out the following blog articles:
- The Difference of Endometriosis & PCOS + Can You Have Both?
- 6 Sex Positions to Try When You Have Endometriosis
- Endometriosis and Pregnancy: What to Expect when TTC
To learn more about how Mira can help you conceive as efficiently as possible (even with endometriosis) check out How Mira Works.
Frequently Asked Questions
What is an endo diet?
An ‘endo diet’ or ‘endometriosis diet’ is a diet that prioritizes foods that reduce inflammation and promote hormone balance.
What should be included in an anti-inflammatory diet food list?
Common foods that fight inflammation include leafy green vegetables, fruits, fatty fish, nuts, and olive oil.
Should I avoid estrogen-rich foods with endometriosis?
There is limited research on the impact of estrogen-rich foods on endometriosis. If you have endometriosis and have questions about your diet, speak with your healthcare provider. They can provide you with the very best advice for your situation.
Are onions ok on an anti-inflammation diet?
Yes. Onions are rich in antioxidants and can help fight inflammation.
What are the symptoms of an endometriosis flare-up?
The most common symptoms of endometriosis include pelvic pain (especially during menstruation, intercourse, and using the bathroom), heavy menstrual bleeding, heavy bleeding between periods, bloating, nausea, diarrhea, and constipation.
Are there any natural treatments for endometriosis?
Yes. Certain herbs and supplements have been shown to help ease endometriosis symptoms. Commonly recommended natural remedies include chaste tree berries, green tea, peppermint, and turmeric.
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