These are the key eating habits for managing endometriosis:
Prioritize Mindful Eating: Chew your food, allowing for better digestion and reducing the likelihood of stomach discomfort or exacerbating symptoms in your gut. Pay attention to how your body responds to different foods, especially common culprits like dairy, gluten, and histamine-rich foods.
Identify and Avoid Trigger Foods: If you've identified specific foods that worsen your symptoms, make a conscious effort to steer clear of them (1).
Incorporate Nutrient-Rich Foods into Your Routine:
- Include organic vegetables in most meals, focusing on leafy greens and vibrant options like tomatoes and capsicums (1,2,3,4).
- Aim for at least two servings of colourful fruits daily (2). Organic is preferable where possible (3).
- Add two tablespoons of seeds and 1-3 teaspoons of extra virgin olive oil to your meals each day (1,4).
- Consume a minimum of three servings of a variety of raw nuts per week (1,2,3).
- Opt for plant-based protein sources (beans, legumes, chickpeas, lentils, tofu, edamame) for at least one meal per day (1,2,3).
- Choose white meat over processed meats (e.g., sausages, burgers) and keep red meat portions small and lean to a maximum of twice per week (1,2,3,4).
- Aim for a few servings of fish or seafood per week, with at least 3 portions being an oily fish like salmon or sardines (1,2,3,4).
Enjoy home-cooked meals. Cook regularly and use a variety of herbs and spices to flavour your dishes. Incorporate oregano, rosemary, thyme, parsley, mint turmeric and black pepper (1).
Limit high-inflammatory foods: Cut down on margarine, deep-fried or battered foods, sweetened drinks, pastries, cakes, sweets, cookies, biscuits, and ultra-processed snacks (1,2,3,4) (e.g., potato chips, savoury biscuits).
Moderate Caffeine Intake: Keep caffeine consumption at 300g or less daily (1). Consider incorporating green tea into your daily drinks.
Avoid Alcohol: Steer clear of alcoholic beverages for optimal endometriosis management (5).
REFERENCES:
- Piecuch M , Garbicz J, Waliczek M, et al. I Am the 1 in 10—What Should I Eat? A Research Review of Nutrition in Endometriosis. Review. Nutrients 2022, 14(24), 5283; https://doi.org/10.3390/nu14245283.
- 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. DOI: 10.3389/fnut.2023.1089891.
- Halpern, G., Schor, E., & Kopelman, A. (2015, Nov–Dec). Nutritional aspects related to endometriosis. Revista da Associacao Medica Brasileira, 61(6). DOI: 10.1590/1806-9282.61.06.519
- Parazzini, F., Viganò, P., Candiani, M., & Fedele, L. (2013). Diet and endometriosis risk: A literature review. Reproductive Biomedicine Online, 26(4), 323–336. DOI: 10.1016/j.rbmo.2012.12.011
- Li Piani L, Chiaffarino F, Cipriani S, Viganò P, et al. A systematic review and meta-analysis on alcohol consumption and risk of endometriosis: an update from 2012. Sci Rep. 2022 Nov 9;12(1):19122. DOI: 10.1038/s41598-022-21173-9.