Eating for Endometriosis

Eating for Endometriosis

It is important to eat certified organic foods as much as possible, due to the estrogenic (estrogen promoting or increasing) effects of pesticides, herbicides, and hormone-laden meats. Research has shown that a gluten-free diet can improve pelvic pain in 75 percent of women with endometriosis. So you may find that eliminating and minimizing gluten may be helpful for you.

Eating the right type of fats is essential to endometriosis (as well as any healthy lifestyle) due to "Silent Inflammation" which leads to pain. Twelve years of prospective data from the Nurses Health Study II, which began in 1989 were analyzed for the association between dietary fat and many health problems, including endometriosis. Those women who consumed the most trans-fatty acids were 48% more likely to be diagnosed with endometriosis.In contrast, these women with the highest consumption of long-chain omega 3 fatty acids were 22% less likely to be diagnosed with Endometriosis. (3,8)

Check out the Guides on Fats, Oils, and Sugars here!

Recommended Food

• Whole grains, beans, and vegetables should form the basis of your diet. All these foods are high in fiber and will help to balance the friendly bacteria involved with estrogen metabolism. Why? Foods that are high in fiber are associated with the growth of friendly gut flora micro-organisms. Studies show that a high intake of fiber in a predominately vegetarian diet leads to a decrease of free estrogens in the blood plasma.

• Eat plenty of cold-water fish like salmon, tuna, and mackerel. These fish are good sources of essential fatty acids (EFAs), substances that reduce inflammation and pain. For additional EFAs, add 2 tablespoons of flaxseeds to your daily protocol, along with 10 ounces of water. Flaxseeds have been shown to help balance estrogen levels.

• Caffeine consumption appears to be a risk factor for endometriosis. (2,3) So if you're a coffee drinker, you want to start making changes to 1 cup a day, then half-caff, and then wean yourself off.

According to researchers at the Harvard School of Public Health, women who consume 5 to 7 grams of caffeine a month had a significantly greater incidence of endometriosis. This is equivalent to about two cups of coffee a day. (2,3)

• Eat fruits and vegetables, such as apples, cherries, broccoli, cauliflower, and brussels sprouts. They contain the phytochemical indole-3-carbinol, which supports the liver’s detoxification of estrogen.

• Regularly consume beets, carrots, artichokes, dandelion greens, onions, and garlic, as these foods stimulate liver detoxification.

• Eat organic cultured yogurt to increase the levels of friendly flora in the large intestine. If you are not sensitive to dairy.

• Once a day, drink 9 to 16 ounces of vegetable juice to support detoxification. Vegetable juice includes a fresh green smoothie or juice or celery juice. Most vegetable juice in the store is preserved and pasteurized, and processed, devaluing the veggies of their nutrients.

• Drink a glass of clean, quality water every two to three waking hours to support detoxification.
  

Click the PDF below to view a Meal Plan, Shopping List, and Snacks for Endometriosis

Endometriosis Meal Plan.pdf

Food to Avoid

Avoid red meat and dairy products that are not organic.

To keep pain under control, stay away from inflammatory substances like sugar, caffeine, and alcohol. Don’t eat anything that unbalances your immune system.

Processed foods, fried food, refined sugar, and alcohol all limit your body’s ability to fight your disorder.