Endometriosis & Nutrition
March is Endometriosis Awareness Month and our registered dietitian Niamh Kelly is here to share her expert advice on how to optimize your diet to help manage and reduce the symptoms of endometriosis, a condition that affects about 1 in 10 women and those designated as women of birth.
Endometriosis is a condition defined by the presence of endometrial-like tissue located outside the uterus. Women living with endometriosis may suffer from ongoing pelvic pain and dysmenorrhoea, among other symptoms such as:
Infertility
Fatigue
Painful urination before period
Painful bowel movements during periods
Pain with sex
Pain before and during period due to severe cramping, heavy menstruation and periods lasting > 7 days
Diarrhea
Constipation
Motion sickness
There is no cure for endometriosis, but diet and lifestyle changes can help manage the condition and improve pain and other symptoms, as well as overall well-being.
As inflammation is one of the main factors at play with endometriosis, nutrients with anti-inflammatory properties can help relieve the pain symptoms associated with endometriosis.
Foods that help reduce inflammation
1. Vegetables:
How much?
4-5 servings a day at least. Aim for half a plate of vegetables at lunch and dinner if possible.
Why;
Vegetables are rich in flavonoids and carotenoids with antioxidant and anti-inflammatory properties. Aim for variety in color to get a wide variety of nutrients, including A, E and C.
2. Fruits:
How much?
1-2 servings per day (one serving = 1 medium-sized fruit, ½ cup chopped fruit, ¼ cup dried fruit).
Why;
The fruits are rich in flavonoids and carotenoids with antioxidant and anti-inflammatory properties. Aim for variety in color to get a wide variety of nutrients, including A, E and C. Remember to always wash fruits and vegetables before eating.
3. Beans and legumes:
How much?
2-4 servings per week (one serving = ½ cup cooked beans or legumes).
Why;
Beans are rich in folic acid, magnesium and potassium and soluble fiber. They are low glycemic load foods that help stabilize blood sugar levels.
Incorporating beans and legumes into your diet is easier than you think! Check out these examples:
Adding chickpeas to a curry
Adding mixed beans to a salad
Swap chicken for falafel at lunchtime
Snacking on hummus and crudités
Trying vegetarian recipes like beans, chickpea tagines, lentils or bean burgers
4. Nuts & Seeds
How much?
1-2 servings per day
Why;
Nuts and seeds are high in Omega-3 (a special type of polyunsaturated fat) which are anti-inflammatory. They are also excellent sources of B vitamins.
SUGGESTION: Another excellent source of omega-3s are fatty fish such as salmon, trout, sardines, mackerel and herring. We should aim for 2 servings a week if possible to improve our health and nutritional status.
5. Whole grains
How much?
3-5 servings per day, depending on activity levels (one serving = ½ cup of cooked cereal). Sources include brown rice, quinoa, buckwheat, whole-wheat pasta, and pasta.
Why;
Whole grains (also known as low-glycemic carbs) have added B vitamins with added fiber to promote a healthy digestive system and reduce blood sugar spikes that promote inflammation.
Foods that can cause inflammation
Try to avoid or reduce the following foods in your diet that may contribute to inflammation:
Processed carbohydrates: white bread, baguettes, crisps, pastries, sweets, sugary cereals
Fried: potato chips
Fizzy drinks
Red meat and meats cooked at high temperatures: burgers, steaks, processed meat, chicken
Margarine and lard
Omega 6 fatty acids: corn, sunflower, cane oil and soybeans, snacks and fried foods
Sugar
Saturated fat: meat, full-fat dairy
Trans fats – look out for hydrogenated oils on the packaging
aspartame
Alcohol
Avoiding high-sugar foods can be difficult, but focusing on a regular meal pattern with balanced meals that contain adequate protein and fiber can help manage appetite, promote satiety, and thus reduce cravings. sugar.
diet for endometriosis – summary
Aim for half your plate to be filled with a variety of vegetables. These are rich in vitamins and antioxidants that help reduce inflammation.
Choose whole grain carbohydrates.
Vary your protein sources by adding plant-based proteins such as beans and legumes to reduce red meat consumption.
Include healthy fats such as Omega 3, found in avocados, fish, nuts, seeds and olive oil.
Other Considerations
Regular exercise, adequate sleep, and stress management are also key factors in reducing inflammation and improving overall well-being. If you’re struggling to incorporate regular exercise to match your current fitness levels, support from a physiotherapist or health coach can be helpful. If you struggle with gut issues, intense sugar cravings, or other specific nutritional challenges, a dietitian can help and support you in creating a nutritional plan that addresses your specific needs and problem areas.
It’s March Endometriosis Awareness Month – Learn more here!
If you are interested in speaking with one of our registered dietitians, click here.
Written by: Niamh Kelly, CORU Registered Dietitian with Spectrum Nutrition
