Diet to manage endometriosis
Manage endometriosis through diet. Anti-inflammatory approach, hormone balance, and practical tips.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 132 lbs
Moderately active woman, 30 years old, 132 lbs
Sedentary woman, 30 years old, 154 lbs
Active woman, 30 years old, 154 lbs
Understanding endometriosis and diet
Endometriosis is a chronic inflammatory condition where tissue similar to the uterine lining grows outside the uterus. Diet can help reduce inflammation and modulate estrogen levels, potentially alleviating some symptoms. However, diet does not cure endometriosis and does not replace medical treatment.
Anti-inflammatory eating
Focus on omega-3 fatty acids (fatty fish, flaxseeds, walnuts), antioxidant-rich fruits and vegetables, turmeric, and ginger. These foods can help reduce the systemic inflammation associated with endometriosis. Studies show that an omega-3 rich diet may decrease pelvic pain.
Modulating estrogen through diet
Endometriosis is estrogen-dependent. Fiber helps eliminate excess estrogen through the intestines. Cruciferous vegetables (broccoli, cabbage) contain compounds that promote healthy estrogen metabolism. Limit alcohol, which increases estrogen levels and disrupts liver metabolism.
Foods to limit
Red meat is associated with increased endometriosis risk in several studies. Also limit trans fats, ultra-processed foods, alcohol, and excess sugar, which promote inflammation. Some women report improvement by eliminating gluten or dairy, although scientific evidence is limited.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary guide for endometriosis
Important: Endometriosis is a complex condition requiring specialized medical care. These dietary tips are a complement, not a substitute for medical treatment prescribed by your gynecologist or specialist.
Diet can play a supportive role in managing endometriosis symptoms, primarily by reducing inflammation.
Key dietary principles
Increase omega-3s
Omega-3s have powerful anti-inflammatory properties:
| Source | Recommended frequency |
|---|---|
| Fatty fish (salmon, mackerel, sardines) | 2-3 times per week |
| Ground flaxseeds | 1-2 tablespoons per day |
| Walnuts | A handful per day |
| Canola oil | Daily |
Prioritize fiber
Fiber helps eliminate excess estrogen:
- Goal: 25-30g of fiber per day
- Sources: vegetables, fruits, legumes, whole grains
- Tip: increase gradually to avoid bloating
Cruciferous vegetables: allies for estrogen metabolism
- Broccoli
- Cauliflower
- Brussels sprouts
- Kale
These vegetables contain indole-3-carbinol (I3C) and sulforaphane, which promote healthy estrogen metabolism.
Foods to limit or avoid
| Food | Reason | Alternative |
|---|---|---|
| Red meat | Associated with inflammation and increased risk | Fish, legumes, poultry |
| Alcohol | Increases estrogen | Water, herbal teas |
| Refined sugar | Pro-inflammatory | Whole fruits |
| Trans fats | Pro-inflammatory | Quality vegetable oils |
| Ultra-processed foods | Inflammatory | Whole foods |
Sample anti-endometriosis day
Breakfast (400 kcal)
- Oatmeal with flaxseeds and blueberries
- Green tea
Lunch (500 kcal)
- Salmon salad with quinoa and green vegetables
- Olive oil and lemon
Dinner (450 kcal)
- Turmeric-seasoned grilled chicken
- Steamed broccoli and sweet potato
- Green salad
Snack (150 kcal)
- Handful of walnuts and a piece of fruit
Complementary approaches
Temporary elimination
Some women benefit from temporarily eliminating:
- Gluten (6-8 week trial)
- Dairy (4-6 week trial)
- Soy (if consumed in large quantities)
Note your symptoms before and after to evaluate the impact.
Stress and cortisol management
Stress increases inflammation. Combine your diet with:
- Relaxation techniques
- Sufficient sleep (7-9 hours)
- Gentle physical activity
Mistakes to avoid
- Overly restrictive diets: can create deficiencies and stress
- Believing one food will change everything: the approach must be holistic
- Ignoring medical follow-up: diet complements but doesn’t replace treatment
- Self-blame: diet influences but doesn’t cause endometriosis
Why Voical can help you
Tracking your meals with Voical allows you to identify foods that improve or worsen your symptoms. You can also ensure you’re meeting your fiber and omega-3 goals, and maintain a caloric balance suited to your needs.