What is the right diet for endometriosis?
Endometriosis is an inflammatory condition and an estrogen dependent disease.
Estrogen is a hormone which plays an important role in the female reproductive cycle; it assists in the growth and thickening of the endometrial tissue, when fertilisation doesn't take place progesterone (another hormone) and estrogen levels decline which causes menstruation. Estrogen is processed through the liver and excess estrogen is then excreted via the gastrointestinal system; therefore the liver and gut both to be functioning well to process and remove excess estrogen.
Endometriosis is defined as ‘a disease in which tissue similar to the lining of the uterus grows outside the uterus. It can cause severe pain in the pelvis and make it harder to get pregnant. Endometriosis can start at a person's first menstrual period and last until menopause (World Health Organisation).
A diet that is anti-inflammatory is an important component when managing endometriosis symptoms. Taking this into consideration, what should the endo-diet look like? I've seen many different approaches through social media; some may say that being vegan is the answer to managing endo symptoms, others prefer paleo, or a low-carbohydrate diet (such as the keto-diet). There are so many opinions out there, it would be perfectly understandable if you're feeling confused!
So what is the best approach? It actually depends on the individual, what works for one person may not work for another; for example, if other health issues are coinciding with endo, then the diet may need to be modified accordingly. There is no one-size-fits-all approach when it comes to nutrition.
However, there are some guidelines of what dietary approaches can be followed to help manage endo:
Eat an anti-inflammatory diet, this means limiting the things you know aren’t good for you like pastries, fried food and ultra-processed foods. An anti-inflammatory diet is rich in vegetables, fruit, wholegrains, legumes, nuts, and healthy fats such as olive oil. Meat and poultry are okay, as long as they are free from chemicals and not char-grilled, try cooking slowly instead. Limit red meat to 1-2 per week.
Stick to oils with health benefits such as cold pressed olive oil as it is high in monounsaturated fatty acids and vitamin E, avocado oil is also great for cooking as it has a high smoke point.
Avoid alcohol, need I say more?
Gut issues are common for those who have endometriosis. If you have other conditions co-existing with endo such as IBS or SIBO, a high fibre diet could make you feel worse. Talk to a nutritionist for individual support and guidance.