Diet and Food Guidance for Endometriosis

No diet cures endometriosis, and no diet has been proven to shrink it. Food may still affect how you feel day to day, so a sensible, balanced approach makes sense.

What the evidence says

• Studies suggest that eating more fruit, vegetables, whole grains and omega-3-rich foods may be linked with less pain in some women, but results are mixed and not strong.
• Diets high in red meat, trans fats and very processed food may be linked with higher risk or worse symptoms, but this is not proven.
• Alcohol and heavy caffeine intake may worsen symptoms for some women.

What may be reasonable to try

• Plenty of vegetables and fruit, pulses, whole grains and nuts.
• Oily fish or other omega-3 sources such as flaxseed and walnuts.
• Fibre and water to keep bowels regular. Constipation makes pelvic pain worse.
• Smaller, regular meals if you get bloating ("endo belly").
• Iron-rich foods if periods are heavy, and ask about a blood test for anaemia.
• A food diary to spot your own triggers.

What to avoid

• Extreme or strict diets, such as cutting out gluten, dairy and many foods together, unless a doctor or dietitian advises it. They can cause nutrient gaps and stress, and the evidence is limited.
• Supplements or "hormone balancing" products sold online with big claims.
• Skipping meals.

The classical view. Ayurveda advises fresh, warm, easily digested food and avoiding very spicy, fried or heavy foods during painful periods. This is a general traditional guide, and evidence specific to endometriosis is limited.

If you want to change your diet in a big way, ask a doctor or a registered dietitian to make sure you stay well nourished.