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Best Foods to Ease Symptoms of Endometriosis

Endometriosis is a chronic condition that affects 1 in 10 women of reproductive age (190 million) worldwide. Symptoms can vary greatly and manifest differently from patient to patient, but the most common symptoms include: severe pain, fatigue, depression, anxiety and infertility. Despite this prevalence and severity in symptoms, there is no known cure or official cause of the disease. Unfortunately, this leaves doctors to only come up with plans to mitigate symptoms once a diagnosis has been made. Every woman’s body is different, and individual responses to foods, environmental factors, and medications can vary drastically [1]. This coupled with the stigmatization that often surrounds women’s reproductive health can make an already difficult situation feel unbearable. Luckily, with more and more research coming out daily, there are definite connections between the foods we consume and managing Endometriosis pain/flare ups. While none of these are a cure, each little piece compounds and builds onto another. Endometriosis causes chronic inflammation in the body [4], and some of the best tools to decrease that inflammation come from the following foods:

1. Increase Your Intake of Omega-3 Fatty Acids:

Omega-3 fatty acids are Polyunsaturated fats that allow the cells in your body to function as they should by supporting your body’s systems. Unlike Omega-6 fatty acids which are abundant in fried/processed foods and fuel inflammation throughout the body;  Omega-3s are believed to cause the opposite effect by acting as building blocks for the body’s inflammation and pain relieving systems [4]. There are three main types of omega-3 fatty acids:

  • EPA (eicosapentaenoic acid). EPA is found in fish.
  • DHA (docosahexaenoic acid). DHA is also found in fish.
  • ALA (alpha-linolenic acid). ALA is the form of omega-3 found in plants.

Fish is the best source of high quality Omega-3s with Mackerel, Salmon, and Herring being the top sources. However, if you have certain dietary restrictions not allowing you to consume fish, there are many plant based options like flaxseeds, hemp seeds, chia seeds, walnuts and soybeans. While a varied diet can allow for most individuals to consume the amount of Omega-3s needed, it is best to talk with your doctor or a dietician on your specific needs. Different amounts may be recommended based on your personal medical history, as well as supplementation for those who cannot reach their desired levels from diet alone [5].

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2. Increase Your Fruits, Vegetables and Whole Grains:

While eating a rainbow of fruits and vegetables with whole grains is universal to overall good health, it is a vital piece in mitigating pain and symptoms of Endometriosis. Fruits, veggies and whole grains are full of fiber, water, vitamins and minerals that our body’s need to function properly and to lower inflammation [4]. Some stand-outs in this essential nutrient category include:

  • Fiber: essential to a healthy digestive tract, and can help regulate bloating and alleviate constipation. Dietary fiber is the portion of plant-derived food that cannot be broken down in the stomach or intestines. We need this leftover ruffage to help move digested food through our system [2]. Not only can fiber work to get digestion back on track, it allows excess Estrogen to be removed from the body through daily bowel movements. Too much Estrogen can aggravate Endometriosis symptoms, so it is essential that your body is able to expel any excess of the hormone [3].
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  • Vitamin C: a water soluble vitamin found in citrus fruits, strawberries, broccoli, potatoes and kiwi. Humans are unable to synthesize this vitamin in our bodies, and must rely on obtaining our daily needs through diet. Vitamin C is one of the most powerful antioxidants in the body as well as a powerful anti-inflammatory[6].
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  • Vitamin E: a fat soluble vitamin found primarily in plant based oils (nuts and seeds). This is another powerful antioxidant with anti-inflammatory properties, which as with Vitamin C, can be helpful in pain management [6].
  • Magnesium and Zinc: both essential minerals and can aid in easing symptoms of Endometriosis. Magnesium acts as a natural muscle relaxer which can help alleviate symptoms that result in pain and anxiety. Foods rich in magnesium include: dark chocolate, leafy greens, legumes and nuts. Zinc helps your body to regulate your menstrual cycle which in turn helps to regulate your hormones. Foods rich in Zinc include: oysters, crab, lobster, and poultry [3].

Endometriosis can be a debilitating and exhausting disease, but it is important to remember that you are not alone. There is a whole community out there looking for answers and for ways to help minimize symptoms. One of the most powerful tools we have at our disposal is the food we eat, and each day we can choose to fuel disease or fight it.

Work Cited

  1. “Endometriosis.” World Health Organization, 24 Mar. 2023, www.who.int/news-room/fact-sheets/detail/endometriosis#:~:text=Overview,period%20and%20last%20until%20menopause.
  2. “Fiber.” The Nutrition Source, 2 Feb. 2023, www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/#:~:text=Fiber%20is%20a%20type%20of,passes%20through%20the%20body%20undigested.
  3. Gilmerm. “Endometriosis Diet: Foods to Eat and Avoid.” Cleveland Clinic, 9 June 2023, health.clevelandclinic.org/endometriosis-diet/.
  4. Jones, Taylor. “8 Diet Tips to Help Fight Endometriosis.” Healthline, 9 Feb. 2023, www.healthline.com/nutrition/endometriosis-diet-tips#3.-Eat-plenty-of-fruits,-vegetables,-and-whole-grains.
  5. professional, Cleveland Clinic medical. “Omega-3 Fatty Acids & the Important Role They Play.” Cleveland Clinic, 17 Nov. 2022, my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids.
  6. Yalçın Bahat, Pınar, et al. “Dietary Supplements for Treatment of Endometriosis: A Review.” Acta Bio-Medica : Atenei Parmensis, 14 Mar. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8972862/.