What Foods to Include and Avoid in Your Diet if You Have Endometriosis

What to Eat When You Have Endometriosis


Endometriosis is a chronic condition that affects many women. It occurs when the tissue lining the uterus grows outside of the uterus, leading to pain and other symptoms. While there is no cure for endometriosis, certain dietary changes can help manage the symptoms and improve overall quality of life. In this article, we will discuss what to eat when you have endometriosis.

1. Anti-Inflammatory Foods

Many women with endometriosis experience inflammation, which can worsen symptoms. Incorporating anti-inflammatory foods into your diet can help reduce the inflammation and alleviate pain. Some examples of anti-inflammatory foods include:

  • Fatty fish: Rich in omega-3 fatty acids, which have potent anti-inflammatory properties.
  • Leafy greens: Spinach, kale, and other leafy greens are packed with vitamins and minerals that can help reduce inflammation.
  • Berries: Blueberries, strawberries, and raspberries are high in antioxidants, which fight inflammation.
  • Turmeric: This spice contains curcumin, a compound known for its anti-inflammatory effects.

2. Fiber-Rich Foods

Fiber is essential for maintaining proper digestion and managing hormonal imbalances, which are often associated with endometriosis. Including fiber-rich foods in your diet can help regulate your bowel movements and reduce bloating. Some examples of fiber-rich foods include:

  • Whole grains: Oats, quinoa, and brown rice are excellent sources of fiber.
  • Beans: Black beans, lentils, and chickpeas are not only high in fiber but also contain plant-based protein.
  • Fruits and vegetables: Apples, pears, broccoli, and Brussels sprouts are rich in fiber and provide numerous health benefits.

3. Hormone-Balancing Foods

3. Hormone-Balancing Foods

Endometriosis is associated with hormonal imbalances, and certain foods can help regulate hormones in the body. Including hormone-balancing foods in your diet can help manage hormone-related symptoms. Some examples of hormone-balancing foods include:

  • Flaxseeds: These seeds are rich in lignans, which can help balance estrogen levels.
  • Soy products: Tofu, tempeh, and edamame contain phytoestrogens, which can mimic the effects of estrogen in the body.
  • Cruciferous vegetables: Broccoli, cauliflower, and cabbage contain compounds that aid in estrogen metabolism.
  • Healthy fats: Avocados, nuts, and olive oil are sources of healthy fats that help regulate hormones.


While there is no one-size-fits-all diet for endometriosis, making certain dietary changes can help manage symptoms and improve overall well-being. Incorporating anti-inflammatory foods, fiber-rich foods, and hormone-balancing foods into your diet can make a difference. Remember to consult with a healthcare professional or a registered dietitian for personalized dietary recommendations and guidance.

What Not to Eat With Endometriosis

If you have endometriosis, there are certain foods that you should avoid in order to manage your symptoms and reduce inflammation in your body. Here are some foods that you should consider eliminating from your diet:

Dairy Products

Dairy Products

Dairy products can increase inflammation in the body and worsen symptoms of endometriosis. It is best to avoid milk, cheese, butter, and other dairy products. If you still want to consume dairy, consider opting for alternatives like almond milk or coconut milk.

Red Meat

Red meat contains high levels of saturated fats, which can increase inflammation and contribute to hormonal imbalances. It is recommended to limit your intake of red meat or switch to leaner proteins like chicken, fish, or tofu.

Processed Foods

Processed foods, such as fast food, packaged snacks, and pre-made meals, often contain high amounts of unhealthy fats, refined sugars, and artificial additives. These can worsen inflammation and trigger symptoms of endometriosis. Opt for whole, unprocessed foods whenever possible.


Gluten, a protein found in wheat, barley, and rye, can cause inflammation and gastrointestinal issues for some individuals with endometriosis. If you suspect gluten sensitivity, consider eliminating gluten-containing foods from your diet, such as bread, pasta, and baked goods.

By avoiding these foods, you can help manage your endometriosis symptoms and improve your overall well-being. It is important to listen to your body and consult with a healthcare professional or registered dietitian for personalized advice and guidance on your specific dietary needs.

Essential Diet & Nutrition Insights