Endometriosis and Nutrition
What Should I Eat If I Have Endometriosis?
Endometriosis, a condition affecting many women, from early teenage years, including women in their 30s, all the way through to menopause. Endometriosis can significantly impact your quality of life. The good news is that emerging research offers hope and guidance on managing endometriosis through nutrition.
If you’ve found your way to this web page, chances are you or someone you care about has endometriosis. You might be curious about how to eat to support endometriosis , whether there might be enough symptomatic relief from endo symptoms from making a diet overhaul to make the effort worthwhile. Maybe you have already investigated the usual strategies of cutting gluten and dairy and refined sugar, maybe you’ve tried it and found it didn’t make much of a difference. Or maybe you tried, and found it almost impossible, and failed like so many others before you and opted for pizza and icecream to drown your sorrows!
FIND THE WAY OF EATING THAT IS RIGHT FOR YOU
As someone passionate about harnessing the power of natural medicine, I love helping my patients become aware of how diet influences their health. And unlike the way many influencers and research papers might have you believe - there are very few helpful blanket statements we can make about diet. Like a particular food is going to be good for everybody?? Or a particular food is going to be bad for everybody? We are all so unique and individual, that it’s important to view all of this through the lens of - what diet strategy is right for YOU? And what is right for you NOW? Our needs can change vastly over time, so what has worked for you in the past might not be suited to your needs at this point in your life and in your health journey.
Unpacking the Research: A Comprehensive Review
A recent extensive review, scrutinizing over 70 studies, sheds light on the intricate relationship between diet and endometriosis. The findings challenge some common perceptions and underscore the potential of food as a tool for managing this condition. Here are my top 10 takeaways from the artlcle (link below).
1. The Obesity Paradox
Interestingly, women with a Body Mass Index (BMI) of 20-22 may experience more chronic pelvic pain, a common symptom of endometriosis. Conversely, a higher BMI appears to be associated with a reduced risk of developing the condition. This "obesity paradox" invites us to rethink the relationship between weight and endometriosis. It also invites us to think about the idea of undernutrition and not getting enough calories and nutrients as being a significant aggravating factor. Fasting or dieting anyone?? You may need to reconsider how you go about incorporating these common diet strategies, if at all.
2. Vegetable Power
Vegetables are packed with nutrients like polyphenols, phytoestrogens, resveratrol, and vitamin C, offering substantial benefits. The consensus? The more, the better! Women who ate more vegetables have less endometriosis symptoms. My recommendation: 9 handfuls of coloured fruit and vegetables per day.
3. The Healing Spices and Herbs
Spices and herbs contain anti-inflammatory compounds that can inhibit COX activation, a pathway linked to pain and inflammation. This natural intervention could mean less reliance on painkillers.
4. Tea and Coffee: Antioxidant Allies
White and green teas are rich in antioxidants. Moderate caffeine consumption (less than 300mg daily) doesn't increase the risk of endometriosis. However, the effects of higher doses remain unclear. Verdict: 1 cup of coffee per day is likely to be fine for you.
5. Dairy's Surprising Role
Contrary to some beliefs, higher dairy consumption is associated with a lower risk of endometriosis, especially when consumed during childhood and adolescence. Verdict: as long as you don’t react badly to dairy products, don’t unnecessarily avoid one of the world’s best superfoods. The more you include in your diet the better. Incorporate cheese, yoghurt and milk to give you a wide range of vitamins and minerals.
6. The Potential of Fish Oil
Omega-3 fatty acids in fish oil have shown promising results in reducing endometriosis lesions and pain in rodents. While human studies offer mixed results, higher levels of EPA (a type of omega-3) correlate with a significantly lower risk of endometriosis. Go for a good quality fish oil, aim for 1-2g of EPA daily.
7. Vitamin D's Impact
Supplementing with vitamin D has been linked to a meaningful decrease in pelvic pain, offering a ray of hope for those suffering. My recommendation: 5,000IU per day.
8. The Meat Debate
The evidence on meat consumption is mixed, with some studies indicating risks and others suggesting benefits, highlighting the need for personalized dietary planning. If you eat meat and notice your symptoms are worse - then reduce or avoid and look for less inflammatory alternatives such as fish. However if you eat meat and notice no difference in your symptoms - don’t avoid it unnecessarily.
9. Iron: A Double-Edged Sword
Iron dysregulation is common in endometriosis patients, with many experiencing either deficiency or overload, which can affect fertility. This complexity underscores the importance of careful assessment before supplementing with iron. My recommendation is always check your iron levels before deciding if you’re going to supplement with iron. Recheck regularly to avoid over-supplementing.
10. Tailoring Your Diet
Finding the right diet is crucial. Options like the Mediterranean, vegetarian, low FODMAP, low nickel, and gluten-free diets have shown potential benefits for endometriosis sufferers, emphasizing the importance of a personalized approach.
Navigating Your Path to Wellness
Understanding the connection between diet and endometriosis empowers you to make informed choices about your health. With a personalized approach and the guidance of a knowledgeable natural medicine practitioner, you can navigate your path to wellness with confidence.
This information is taken from this article, with my own commentary and clinical recommendations added: "I Am the 1 in 10—What Should I Eat? A Research Review of Nutrition in Endometriosis" by Piecuch et al., available in the Nutrients journal.