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Endometriosis Diet: What To Eat For Managing Symptoms of Endometriosis

Endometriosis is an estrogen-dependent inflammatory disorder that usually causes infertility, pelvic pain, and ovarian masses. There are few types of endometriosis:

Superficial Peritoneal Lesions: this type of endometriosis is the most common. The lesions involve the peritoneum, which is the connective tissue, which bound the pelvic cavity and abdominal wall. This means that superficial peritoneal lesions can answer for severe pain.
Ovarian Endometriomas: these fluid-filled cysts are also known as chocolate cysts. These cysts are located in the ovaries and can damage healthy tissue.
Deep Infiltrating Endometriosis: these lesions are usually located under the peritoneum, which means they can cause severe pain. This type of endometriosis is also considered as the latest stage of endometriosis.

Endometriosis Symptoms

Many women experience different symptoms, because endometriosis can cause many symptoms, and some of the most common ones include:

Painful menstrual cycle
Chronic pelvic pain (pain in lower tummy or back)
Fatigue
Painful urination
Cramps around menstruation
Pain during or after sexual intercourse
Heavy menstrual bleeding, or spotting or bleeding in between periods
Discomfort during bowel movement
Abdominal bloating and nausea
Diarrhoea or constipation
Infertility issues

Treatments For Endometriosis

Before choosing a treatment option for endometriosis, the doctor will consider such factors as age, symptoms, severity of endometriosis. Treatment options for endometriosis can include:

Pain medications
Hormone therapy
Surgery
Exercise
Nutrition therapy

What Is The Link Between Endometriosis and Diet?

It's true that there's not much research that studies the relationship between endometriosis and eating habits. However, some people have said that eating certain foods helps relieve their symptoms and that eating other foods triggers a flare-up.

Research from 2013 showing that women who consumed more omega-3 fatty acids and vegetables were protected from the many symptoms of endometriosis, whereas the women who had a high intake of trans fat, red meat, and coffee were experiencing the exact opposite effect. Defining the link between endometriosis are diet is still requiring more studies and researches.

Endometriosis Diet: Foods that Positively Affect Endometriosis

If a woman wants to keep her inflammation and pain caused by endometriosis in check, it’s best to consume a nutrient-dense, healthy diet that’s primarily plant-based and full of vitamins and minerals. The diet for managing symptoms of endometriosis need consists of:

High fibre foods. The main reason why women need to include fibre in their diet is to decrease circulating estrogen in their system. Besides this reason there are other benefits for consuming fibre:

Reducing constipation
Absorption of minerals and vitamins
Controlling blood sugar levels
Reducing the risk of cancer
Reducing inflammation
Reducing risk for developing
Reducing cholesterol level
Maintaining a healthy weight

There is a list of foods high in fibre that will help you to decrease circulating estrogen in organisms:

Apples
Strawberries
Raspberries
Bananas
Broccoli
Orange
Lentils
Avocados
Split Peas
Flax seeds
Oats
Quinoa

Iron-rich foods. A woman who has endometriosis can experience heavy bleeding, that's why it is important to add more foods with iron into the diet. Moreover, a woman with endometriosis has a higher risk for developing iron-deficient anaemia because of heavy bleeding menstruation. Consuming iron-rich foods has also other benefits:

Improving cognitive function
Enhancing muscle contraction
Boosting immune system
Improving sleeping

There is a list of iron-rich foods:

Dark leafy greens
Broccoli
String beans
Lentils
Tofu
Peas
Pumpkin seeds
Whole wheat bread

Foods high in omega-3 fatty acids. Many types of fats, including plant oils that are rich in omega-6 fats, can increase inflammation in the body and also promote pain. However, omega-3 fatty acids have the opposite effect, helping reduce inflammation and pain. Consuming food high in omega-3 fatty acids have other benefits:

Managing insulin levels
Improving mental and physical health
Preventing heart disease
Reducing stress
Reducing bowel disease

There is a list of foods high in omega- 3 fatty acids:

Salmon
Flax seeds
Chia seeds
Shellfish
Walnuts
Canola oil

The goal is to consume and use fats that have lower saturated fat and a higher Omega-3 to Omega-6 ratio to reduce rates of inflammation associated with endometriosis.

Foods high in antioxidants

There is a list of foods high in antioxidants:

wild blueberries
blackberries
pinto beans
sweet cherries
goji berries
strawberries
cranberries
dark chocolate
spinach

A woman who experiences endometriosis for managing symptoms of endometriosis need to eat more organic foods, vegetable proteins, complex carbohydrates, monounsaturated or polyunsaturated fats, foods high in fibre, foods high in Omega-3 fatty acids, foods high in antioxidants, spices that contain anti-inflammatory compounds and herbs with anti-inflammatory properties.

Endometriosis Diet: Foods that Negatively Affect Endometriosis

There is a list of foods that women with endometriosis should stay away from or just eat less:

Animal and dairy proteins. Milk, cheese, yoghurt, ice cream, and kefir are foods that contain dairy. Dairy foods may sometimes have added hormones, which are related to hormone imbalances in people with endometriosis. For some people with endometriosis, dairy products may contribute to symptoms. However, dairy and meat are excellent sources of calcium, vitamin D, protein, and iron.

Simple carbohydrates. There is a list of simple carbohydrates to avoid:

Soda
Breakfast cereal
White rice
Packaged cookies
Baked treats

Saturated and trans fats. Trans and saturated fats may worsen cramps and contribute to the spread of endometriosis. There is a list of foods high in trans fat that it is better to avoid:

Pancakes and Waffles
Ice Cream
Biscuits and Cinnamon Rolls
Ground Beef
Cookies and Cakes
Meat Sticks
Canned Chili

Beverages. In general, women with endometriosis should drink more water than any other sort of drink. To avoid inflammation and maintain healthy liver function, it is better to avoid alcohol. Some researchers report that caffeine and alcohol intake increases the risk of endometriosis, which might be why some women choose to avoid them.

The nonprofit information hub Healthy Women supports the idea that diet and endometriosis symptoms are linked. The site cautions women with endometriosis to stay away from high-fat foods, since they may increase the level of circulating estrogen in the body. The more fat in a woman's diet, the more estrogen her body produces. Some foods can contribute to inflammation and symptoms: