Endometriosis is a medical condition characterized by the abnormal growth of uterine lining tissue outside the uterus, commonly found in areas like the bowel, abdomen, and ovaries.
Symptoms often include painful menstrual periods, heavy bleeding, discomfort during sexual intercourse, painful bowel movements, and infertility.
It is estimated that approximately 1 in 10 women are affected by endometriosis, and at present, there is no known cure for the condition.
However, research studies have suggested that specific dietary choices can potentially lower the risk of developing endometriosis and alleviate its symptoms.
This article provides a comprehensive overview of following a diet for endometriosis, including a sample 7-day plan featuring daily meals and a corresponding shopping list.
How to Follow an Endometriosis Diet
Eat Plenty of Fruits and Vegetables
Eating lots of fruits and vegetables, in general, is a good thing to do. They contain lots of vitamins and minerals and help keep you full.
One study specifically looking at how eating fruits and green vegetables affect endometriosis found that higher intakes were associated with a lower risk of developing endometriosis (1).
Although one study isn’t conclusive, current evidence that following a diet full of fruits, vegetables and whole grains is healthy.
Ensure You Eat Enough Omega 3 Fats
Some fats are known to contribute to inflammation such as omega-6 fatty acids.
However, omega-3 fatty acids have the opposite effect. Various studies have shown that consuming more omega-3 fats can help reduce inflammation (2, 3, 4).
One observational study found women who consumed more omega-3 fats were 22% less likely to have endometriosis than women who consumed the least (5).
Foods high in omega-3 fatty acids include foods like fatty fish, flax seeds and chia seeds.
Although fish is healthy in general, fatty fish is the best source of omega-3 fatty acids. Fatty fish includes:
- Mackerel
- Tuna
- Salmon
- Herring
- Trout
- Sardines
Lower Your Red Meat Intake
Red meat may cause inflammation, which is usually associated with endometriosis. Processed meat, in particular, may increase the risk (6, 7).
There aren’t many studies looking at red meat and the increased risk of endometriosis specifically. However, one observational study found an increased risk from women eating more meat and ham (8)
Reduce Trans Fats
Trans fats should be avoided, even if you don’t have endometriosis.
Many observational studies link trans fats to an increased risk of heart disease (9, 10, 11, 12) and other inflammatory markers (13, 14).
The observational study found that women eating more omega-3 fatty acids showed a lower chance of endometriosis, it also found women that who ate trans fats had a 48% increased risk of endometriosis (15).
You can find trans fat in a lot of fried and processed foods.
Limit Caffeine and Alcohol
It is generally recommended for women to limit alcohol and caffeine if they have endometriosis.
Some studies show women who drink more alcohol are more likely to have endometriosis than those without (16, 17).
However, other studies have shown weaker or no links between how much alcohol is consumed and endometriosis (18, 19, 20).
The link between caffeine and endometriosis is also unclear. Some studies seem to indicate there is a higher risk, but larger reviews find there isn’t an increase of endometriosis with higher caffeine intake (21, 22).
However, there is a biological reason they could have an effect.
Both alcohol and caffeine have been associated with higher levels of estrogen in the body (23, 24). Endometriosis tissue grows outside of the uterus because it continues to respond to estrogen from ovaries telling it to grow.
It may be advisable to consume less of these substances even if there is no clear link due to the general health benefits.
What’s the Best Diet for Endometriosis?
If you’re looking for an eating plan that closely follows the guidelines and foods mentioned, the Mediterranean diet is considered one of the best.
The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:
- High unsaturated-to-saturated fat ratio
- High consumption of fruits, vegetables, legumes, nuts and unrefined grains
- Increased consumption of fish
- Moderate consumption of low-fat dairy (mostly cheese and yogurt)
- Limited intake of red meat and processed foods
Many credible organizations suggest following a Mediterranean diet to fight inflammation. These include:
It was ranked the number 1 diet according to the U.S. News & World Report.
In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want to reduce the risk of endometriosis and potentially improve symptoms if you do have it.
Endometriosis Diet Meal Plan
Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Mon | Blueberry Blues Porridge | Greek Salad | Haddock Risotto |
| Tues | Basil & Spinach Scramble | Falafel Wraps | Eggplant & Lentil Bake |
| Wed | Tomato & Watermelon Salad | Carrot, Orange & Avocado Salad | Mediterranean Chicken, Quinoa & Greek Salad |
| Thurs | Blueberry Blues Porridge | Mixed Bean Salad | Grilled Vegetables with Bean Mash |
| Fri | Basil & Spinach Scramble | Panzanella Salad | Salmon & Chickpea Salad |
| Sat | Tomato & Watermelon Salad | Spiced Carrot & Lentil Soup | Chicken Gyros |
| Sun | Blueberry Blues Porridge | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks are recommended between meal times. Some good snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
Day 1: Monday
Breakfast: Breakfast Blues Porridge
Nutrition
- Calories – 347
- Protein – 15g
- Carbs – 42g
- Fat – 15g
Prep time: 5 minutes
Ingredients (for 2 people)
- ½ cup (50g) porridge oats
- ⅚ cup (200ml) milk
- ½ tsp vanilla extract
- 2 tbsp Greek yogurt
- ⅛ cup (25g) chia seeds
- ¾ cup (150g) blueberries
- ⅓ cup (25g) flaked almonds
Instructions
- Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
- Place the mixture into two bowls and add any remaining berries and almonds.
Lunch: Greek Salad
Nutrition
- Calories – 273
- Protein – 6g
- Carbs – 14g
- Fat – 24g
Prep time: 5 minutes
Ingredients (for 2 people)
- ⅘ cup (120g) cherry tomatoes,
- 1 cucumber, peeled, deseeded and roughly chopped
- ½ red onion, thinly sliced
- ⅓ (60g) or about 16 Kalamata olives
- 1 tsp dried oregano
- ⅓ cup (50g) feta cheese, crumbled
- 2 tbsp olive oil
Instructions
- Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.
Dinner: Haddock Risotto
Nutrition
- Calories – 508
- Protein – 40g
- Carbs – 46g
- Fat – 15g
Prep time + cook time: 45 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 large leek, thinly sliced
- ¾ cup (150g) risotto rice, such as arborio or carnaroli
- 1 ½ cups (350ml) vegetable stock
- ½ cup (125ml) milk
- 9-10 oz (280g) smoked haddock,
- skinned and cut into large chunks
- 2 tbsp Greek yogurt
- 1 ⅔ cups (50g) baby spinach
Instructions
- Heat oven to 400F (200C). Heat the oil in an oven-proof dish over a medium heat. Cook the leek for 4-5 minutes, until just tender. Add the rice and stir for 2 extra minutes.
- Add the stock and milk, bring to a boil and simmer for 5 minutes. Add the haddock on top. Cover with foil and bake in the oven for 18 minutes until the rice is tender.
- Add the Greek yogurt and spinach and season. Cover the pan again and leave to rest out of the oven for 3 minutes before serving.