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Endometriosis Support: Anti-Inflammatory Foods & Science-Backed Strategies
Nutrition plays a major role in managing endometriosis, and yet it's rarely included as part of a care plan. From chronic pain and fatigue to bloating, inflammation, and hormonal imbalances, the symptoms of endometriosis can affect nearly every part of daily life. The good news is that making some thoughtful choices about the food that you eat, can bring real, research-backed relief.
Endometriosis is linked to ongoing inflammation, higher levels of estrogen, and changes in how your immune system works. Your gut health and liver function also play important roles in how your body processes and recycles estrogen. The foods you eat can influence each of these different pathways, making nutrition a very valuable tool to help you feel your best.
"A diet rich in antioxidants and omega-3s may help reduce inflammation and pain for people with endometriosis," explains Berry Street Dietitian Jessica Kelly, MS, RDN. "But we also have to consider gut function and individual symptom triggers."
Research is continuing to show that eating in a way that reduces inflammation (especially with plant-based options like the Mediterranean diet) can make a real difference in easing symptoms. This style of eating focuses on eating nourishing foods like leafy greens, nuts, legumes, olive oil, fish, and fermented foods, while keeping processed meats, added sugars, and saturated fats to a minimum. It's well-balanced and flavorful, and it helps boost overall health while calming the body’s inflammatory response.
What Science Says: Foods That May Help
Certain foods and nutrients have been linked to having some potential benefits for people who are living with endometriosis. In fact, recent research, including a 2024 meta-analysis, suggests that specific nutrients (especially antioxidants) may help ease menstrual pain for many women, with or without endometriosis. While diet alone isn’t a cure, adding more of these options to your meals may help reduce symptoms and boost your overall well-being.
Dairy products: A higher overall intake has been associated with a reduced risk of developing endometriosis. Researchers believe that calcium and vitamin D may play a protective role (Nutrition Journal).
Omega-3 fatty acids: Found in fish, chia seeds, and walnuts, omega-3s can help regulate prostaglandins, which are hormone-like compounds that are involved in pain and inflammation, while also supporting immune and hormone balance.
Antioxidants: Nutrients like vitamin C, vitamin E, and magnesium, along with plant compounds such as curcumin and resveratrol, may help reduce oxidative stress and discomfort (BMC).
Foods That May Worsen Symptoms
While certain foods can be supportive for endometriosis, others may contribute to inflammation, hormonal imbalance, or more intense symptoms. Limiting these options can be an important part of a symptom-friendly eating plan.
Red and processed meats: A study found that high red meat consumption was linked to an increased risk of developing endometriosis. Processed meats may also contribute to inflammation and hormonal disruption (PMC).
Trans and saturated fats: Sources of fat like butter, fried foods, and processed snacks can raise inflammation in the body. Another study linked higher saturated fat intake to increased estrogen levels, which may worsen symptoms (MDPI).
High caffeine intake: Consuming more than 2–3 cups of coffee or caffeinated beverages daily may affect hormone balance and could contribute to greater discomfort in some women.
Low-FODMAP Diet for Gut Symptoms
Many people with endometriosis also experience gut issues that feel similar to irritable bowel syndrome (IBS) studies suggest it could be as high as 90%. The low-FODMAP diet, first developed to help manage IBS, has shown promise for easing digestive discomfort in those with endometriosis. In a trial by Monash University, 60% of participants reported getting meaningful relief from symptoms like bloating, abdominal pain, and irregular bowel habits after following a short-term low-FODMAP plan (Herald Sun).
"It’s not forever," says Kelly. "But for the short term, in addition to being monitored by a qualified care team, to identify food triggers and reduce discomfort, low-FODMAP can be helpful. To be clear: it can be quite restrictive, so it will not be a good fit for everyone, especially those with a history of an eating disorder."
Simple Meal & Lifestyle Ideas to Help You Feel Your Best
Bringing nutrition and lifestyle strategies together can make them easier to stick with on a day-to-day basis. Here are some simple, nourishing meal ideas and habits that can support hormone balance, reduce inflammation, and help you manage your symptoms.
Daily Meal Ideas
Breakfast: Greek yogurt parfait layered with chia seeds, fresh berries, and a sprinkle of almonds.
Lunch: Lentil salad tossed with arugula, olive oil, and grilled salmon.
Snack: A small square of dark chocolate paired with turmeric and walnuts.
Dinner: Roasted sweet potato with steamed broccoli and tofu sautéed in olive oil.
Lifestyle Tips
Eat every 3–5 hours to help keep hormones steady and energy levels consistent.
Take a 10-minute walk after meals to boost digestion and encourage healthy blood sugar levels.
Incorporate gentle movement like stretching or yoga to ease pain and promote relaxation.
Endometriosis Support, Designed Around Your Life
You don’t have to figure out endometriosis nutrition on your own. Our Berry Street registered dietitians work with you to create a plan that’s anti-inflammatory, gut-friendly, and hormone-supportive, without any of the rigid rules or endless guesswork. Together, we’ll focus on what works for your body, your lifestyle, and your goals.
“We don’t do one-size-fits-all. Every person’s biology, symptoms, lifestyle, and response to food are unique,” says Kelly. “We see better outcomes when nutrition is tailored to the individual.”
Research agrees with this statement. A recent study showed the importance of personalized dietary approaches for endometriosis, especially when other conditions like PCOS, IBS, or anxiety are also part of the picture.
Your experience with endometriosis deserves more than general tips or a one-size-fits-all approach. Let’s create a research-backed nutrition strategy that fits seamlessly into your life and actually feels manageable.
Book a session with a Berry Street dietitian today and take the next step toward feeling better, one meal at a time.
Frequently Asked Questions
Does nutrition affect endometriosis?
Yes. While food choices won’t cure endometriosis, nutrition can have an influence on inflammation, hormone balance, gut health, and immune function, all of which play a role in how symptoms show up and how intense they feel. A well-planned eating pattern can help reduce pain, boost your energy levels, and improve your quality of life.
What nutrient deficiencies are associated with endometriosis?
Research has linked endometriosis to lower levels of certain nutrients, including vitamin D, magnesium, and omega-3 fatty acids. Antioxidants like vitamins C and E may also be lower in people with endometriosis, which can impact the body’s ability to manage oxidative stress and inflammation.
Can certain foods trigger endometriosis flare-ups?
Some people notice more pain, bloating, or fatigue after eating foods that are high in saturated fats, processed meats, added sugars, or large amounts of caffeine. While triggers can vary, keeping a food and symptom journal can help identify patterns and help you make more comfortable food choices.
Can a dietitian help with endometriosis?
Absolutely! A dietitian can work with you to create a plan that’s anti-inflammatory, hormone-supportive, and tailored to your specific symptoms, preferences, and lifestyle. They can also help you identify potential food triggers, address nutrient deficiencies, and build a balanced approach that feels sustainable for the long-term.
