The best vegetables for managing endometriosis symptoms are primarily dark leafy greens and cruciferous/Brassica vegetables, due to their high fiber, antioxidant, and anti-inflammatory properties, which help regulate estrogen levels and reduce inflammation.
Foods to Enjoy
Yes, endometriosis can cause bruising, particularly in cases of abdominal wall endometriosis where nodules can swell, cramp, and change color (black, blue, red) with your cycle, and research also suggests a link between endometriosis and underlying mild bleeding disorders, leading to easier bruising. Bruising around surgical sites is also a common, minor post-operative complication.
What foods and supplements can improve endometriosis?
Limit foods that may cause inflammation or trigger endometriosis flare-ups, such as red meat, soy, processed foods, sugar, and excessive caffeine or alcohol. Some people also benefit from avoiding or limiting gluten or dairy.
Anti-inflammatory foods have been shown in studies to help reduce endometriosis symptoms. Consume a diet high in leafy greens and vegetables, omega-3 fatty acids (found in foods such as fish, nuts, and seeds), and green tea. Limit your intake of high-FODMAP foods, gluten, and dairy.
REMEMBER: vegetables are fundamental to keep the intestine healthy and facilitate the excretion of excess estrogens. Below, there are various examples of recommended vegetables: Courgettes. Cucumbers.
SUMMARY ANSWER. Higher intake of fruits, particularly citrus fruits, is associated with a lower risk of endometriosis.
“Wheat, rye, and barley can be harmful to women with endometriosis,” Hartung said. “Going gluten-free is often recommended for women with endometriosis. Gluten can cause hormone imbalances and inflame organs.” “Consuming fatty foods can cause systemic inflammation.
This study revealed that vitamin D controls endometriotic cell growth and inflammation and that endometriosis is associated with a low vitamin D status.
pain when you poo or pee. pain during or after sex. extreme tiredness (fatigue) pain or bleeding in other areas, such as in the chest, which may cause shortness of breath and coughing up blood.
It can cause spotting between periods because extra tissue sheds like the uterine lining. Spotting from endometriosis can be pink, brown, or black, showing fresh or old blood. Spotting that's not your period can be a symptom of another condition. Talk to a healthcare provider to ensure an accurate diagnosis.
Endometriosis can invade organs that are near the uterus which can include the bowel and the urinary bladder. This type of endometriosis is called, “deeply infiltrating” or “deeply infiltrative endometriosis” [DIE] because it is found deep within the tissue or organ.
Tomatoes, red bell peppers, and blueberries are also excellent sources of antioxidants. Including these foods in meals can help mitigate the oxidative stress that contributes to pain and inflammation in endometriosis.
Combining foods effectively can enhance pain management for those dealing with endometriosis symptoms. Including vitamin A-rich foods, such as sweet potatoes and carrots, alongside healthy fats like avocado, can support overall wellness and reduce inflammation.
Magnesium is recognized as a natural muscle relaxant that can significantly aid in pain management for women dealing with endometriosis. This essential mineral helps alleviate muscle tension and cramping often associated with the condition, providing relief and enhancing comfort.
Here are six estrogen-positive foods to avoid:
Eat more: Healthy fats
Omega-3 fatty acids can calm inflammation from endometriosis. Good food sources of omega-3s include: Fatty fish, like salmon, sardines and tuna. Nuts and seeds, especially walnuts, chia seeds and flaxseed.
Turmeric. Curcumin is the anti-inflammatory part of the well-known spice turmeric. Studies have shown that it may help with endometriosis management by reducing the production of oestrogen.
Certain foods can have a negative impact on endometriosis management. Processed foods may increase inflammation, while red meat can lead to hormonal fluctuations. Dairy products often heighten pain sensitivity. Sugary foods contribute to insulin resistance, and excessive caffeine can exacerbate symptoms.
Eating plenty of fresh produce, avocados, and whole grains, can help your body retain less estrogen for a better hormone balance. Foods like fish and flaxseed that are high in omega-3 fatty acids can help lower inflammation in the body – which can help reduce the pain of endometriosis.
Snack on apples, dates and celery in between meals -these scrub your gut of what needs to come out. Enjoy plenty of fiber-rich winter squash (pumpkin, butternut, spaghetti squash, etc.) with a hydrating salad of spinach, tomatoes, cucumber & avocado.
Recipes for Endometriosis Management
These diverse recipes are delicious and make it easy to incorporate anti-inflammatory foods into your daily routine. Breakfast: Anti-inflammatory smoothie, filled with healthy berries, seeds, spinach, avocado and almond milk. Porridge with berries, nuts and cinnamon.
Endometriosis flare-up
These flare-ups can occur due to hormonal changes, particularly during menstruation. Stress, diet, or lack of rest can also trigger a flare-up. During these episodes, endometrial tissue outside the uterus becomes inflamed, leading to discomfort.
Some individuals with endometriosis report that reducing dairy intake alleviates bloating and pelvic discomfort. While dairy can be an important source of calcium and vitamin D, alternatives such as fortified plant milks and yogurts can provide similar nutrients without potentially exacerbating symptoms.