Although there is no definitive cure for endometriosis, there are various strategies to manage its symptoms. Inflammation is a common feature of endometriosis, as it triggers the release of pro-inflammatory compounds (1) leading to heightened pain and discomfort. An anti-inflammatory diet has been shown to benefit and reduce symptoms in woman with endometriosis (2). In fact, a recent study found that women who consumed a pro-inflammatory diet were significantly more likely to have endometriosis in comparison to those with less inflammatory diets(3).
Key principles of an anti-inflammatory diet:
Emphasis on whole, nutrient-dense Foods: Include a variety of fruits, vegetables, whole grains, lean proteins, nuts, seeds, and legumes. These foods are rich in vitamins, minerals, fibre and antioxidants, which have anti-inflammatory properties.
Includes foods high in polyphenols: Foods high in polyphenols (such as onion, cauliflower, apple, berries chili pepper, carrot, broccoli, parsley, olive, clove, soybeans, and legumes) may represent new therapeutic agents to help reduce the severity of endometriosis symptoms (4).
Promotes healthy fats: Including sources of healthy fats like avocados, olive oil, olives, seeds and nuts can help balance inflammation levels in the body(5).
Emphasises Omega-3 Fatty Acids: Found in fatty fish (like salmon, mackerel, tuna, sardines), nuts (walnuts, macadamia) and seeds (flaxseeds, chia seeds), omega-3 fatty acids are known for their anti-inflammatory effects(5).
Adds herbs and spices: Herbs and spices (turmeric, ginger, garlic), have potent anti-inflammatory properties and are easily incorporated into meals.
Limiting processed foods and sugars: Highly processed foods, especially those high in refined sugars can promote inflammation. Avoiding or minimizing these foods is a key aspect of the anti-inflammatory diet.
Limiting saturated and trans fats: Fats found in foods such as red meat, fried foods and processed foods have shown to exacerbate inflammation and symptoms of endometriosis(5).
When combined with other established treatments, an anti-inflammatory diet can offer a holistic approach to managing endometriosis symptoms.
REFERENCES:
- Donnez J & Cacciottola L. Endometriosis: An Inflammatory Disease That Requires New Therapeutic Options. Int J Mol Sci. 2022 Feb; 23(3): 1518.
- Barnard N D, Holtz D N, Schmidt N, et al. Nutrition in the prevention and treatment of endometriosis: A review. Front Nutr. 2023; 10: 108989.
- Demézio da Silva CV, Felipe VL, Shivappa N, et al. Dietary Inflammatory Index score and risk of developing endometriosis: A case–control study. Journal of Endometriosis and Pelvic Pain Disorders. 2021;13(1):32-39.
- Tassinari V, A Smeriglio, Stillittano V, et al. Endometriosis Treatment: Role of Natural Polyphenols as Anti-Inflammatory Agents. Nutrients 2023, 15(13), 2967.
- Marcinkowska A & Górnicka M. The Role of Dietary Fats in the Development and Treatment of Endometriosis. Life (Basel). 2023 Mar; 13(3): 654.