Foods to eat to support endometriosis

Endometriosis is an inflammatory condition in which tissue similar to the uterine lining (endometrial tissue) grows in places other than inside the uterus.

Although endometriosis is an inflammatory condition, inflammation has also been found to be a trigger for endometriosis so the main dietary recommendations are to remove where possible inflammatory foods and increase your intake of foods which have an

anti-inflammatory effect.

Start by removing the most inflammatory foods to the body, these are gluten, dairy, sugar, saturated animal fats found in red meat and dairy, alcohol and caffeine as these can increase oestrogen levels and place a greater burden on the liver which in turn can increase pain and inflammation. Do this for a minimum of 4 weeks.

The typical anti-inflammatory diet includes high fibre fruits and vegetables, decreased omega 6 fatty acids (land animal products) increased omega 3 fatty acids, and phyto-oestrogenic foods.

Essential fatty acids omega 3 and omega 6 also referred to as polyunsaturated fatty acids (PUFA`s) are the most extensively studied dietary component and supplement on endometriosis development, symptoms, and outcomes.

Animal studies have reported decreased endometriosis-associated pain after omega 3 supplementation and symptom relief, PUFA`s have a role in preventing disease progression and adding fi sh oils to the diet of endometriosis models, decreased the size of the lesions caused by endometriosis.

Omega 3 fats are anti-inflammatory; best sources include:

oily fish (e.g. wild salmon, mackerel, sardines, anchovies , herring and trout) raw nuts and unsalted nuts and seeds, especially flaxseeds.

The body cannot make these fats, so they must be part of the daily diet. Aim to include oily fish in your diet 2-3 times a week and have a handful of nuts and seeds daily as a snack. If you don`t like oily fish then you could take an omega 3 supplement.

Omega 6 fats

Contained in animal protein and dairy are more pro-inflammatory and whilst an important requirement in a balanced diet need to be consumed in moderation with a ratio of 2:1 (Omega 3:6.)

Nuts and Seeds

Nuts with the exception of peanuts are good sources of fatty acids and zinc which is vital for soft tissue healing. Seeds such as sunflower, flaxseeds, pumpkin and sesame can be added to breakfast and salads.

Phyto-oestrogens

Broccoli, cauliflower, cabbage and brussels sprouts contain a compound called indole-3-carbinol which has been shown to support the detoxification of excess hormones out of the body.

Fermented soya based

foods such as tempeh, miso, natto and tofu have an ability to control excessive oestrogen levels as do beans, lentils and chickpeas.

Pineapple

is rich in an enzyme called bromelain which has a potent anti-inflammatory effect.

Ginger and Turmeric (curcumin)

are anti inflammatory and ginger is particularly soothing within the gut.

B vitamins and magnesium rich foods are essential nutrients in phase II liver detoxification and B vitamins are also essential for hormone production and balance.

Avocado

is rich in Vitamin E as well as being a good source of omega 3 fat and has been shown to reduce scar tissue associated with endometriosis.

High fibre fruit and vegetables

such as carrots, broccoli, beetroot cauliflower, aubergine swiss chard potatoes, sprouts will bind to excess oestrogen so that it can be removed from the body. One of the main benefits of fibre is that it can nourish your good bacteria in the gut.

A balanced and varied gut microbiome is important of your digestion and immune system.

Probiotics

Probiotic microorganisms such as Lactobacillus Plantarum, Lactobacillus reuteri,

Bifidobacterium adolescentis and Bifidobacterium pseudocatenulatum are natural producers of vitamin B.

Particularly in patients suffering from endometriosis, probiotics are important in this respect, because vitamin B levels are usually lower than the normal population. They also increase the efficiency of the immune system, enhance the absorption of vitamins and minerals, and stimulate the synthesis of organic acids and amino acids.

Dandelion coffee

helps to support the liver so that it can remove excess hormones more easily.

For more information or to work with me please contact julie@eatwelltobewell.co.uk