Although there are few scientific studies directly linking specific foods to the development or relief of endometriosis, what we eat appears to play a major role (Parazzini et al., 2013).
By understanding the mechanisms involved in this condition—such as inflammation, estrogen-dominant environment, and endocrine disruptors—we can adopt a diet that acts on these contributing factors.
🔥 Inflammation: a key target
Inflammation plays a major role in the appearance and development of endometriotic lesions. Fortunately, many more studies exist linking diet and inflammation.
➡️ Inflammation worsens endometriosis, so adopting an anti-inflammatory diet is key.
🍽️ What to eat if you have endometriosis
The first step is to adopt a health-focused diet that aims to:
- Reduce inflammation (optimize omega-6/omega-3 ratio, stabilize blood sugar, increase antioxidant intake, reduce Maillard reaction products)
- Limit exposure to endocrine disruptors (from both food and daily products)
- Manage estrogenic load
If symptoms persist, you may go further by removing gluten and dairy products. While large-scale studies are still lacking, preliminary observational and qualitative data are promising (Karlsson et al., 2020).
➡️ In women with both endometriosis and IBS, a low-FODMAP diet may help (more info HERE). However, it’s important to follow all 3 phases of the protocol carefully.
Depending on individual needs, current diet, and lifestyle, targeted dietary supplements may also be beneficial.
Diet helps modulate inflammation, and therefore can relieve symptoms associated with endometriosis.
🥦 Food and endometriosis, where to start
If you’re newly diagnosed and don’t know where to begin, focus on these essentials:
- Avoid processed/industrial foods and prioritize homemade meals
- Eat plenty of vegetables, ideally organic, especially salad greens, carrots, bell peppers, and cucumbers (among the most pesticide-treated according to PAN data)
- Consume foods rich in plant-based omega-3s (ALA): cold-pressed virgin oils like rapeseed, hemp, or walnut (~1–2 tbsp/day, raw)
- Include animal-based omega-3s (EPA and DHA): sardines, mackerel, herring, and eggs from flaxseed-fed hens (Blue-White-Heart label)
If you dislike these foods, consider a supplement providing 500 mg EPA+DHA/day, but choose high-quality products. Omega-3s from polluted fish defeat the purpose—look for the EPAX label. If you’re vegetarian or vegan, opt for algae-based supplements.
- Limit intake of animal fats: fatty meats, cold cuts, full-fat dairy, cream
✅ This nutrient-rich diet is ideal for supporting endometriosis management.
🥗 Low-FODMAP diet & endometriosis
A study evaluated the effects of the low-FODMAP diet in 160 women with IBS, 36% of whom also had endometriosis (Moore et al., 2017). After 4 weeks on the diet, 72% reported significant symptom improvement.
This suggests that a low-FODMAP approach may benefit women with both IBS and endometriosis.
⚠️ However, this should not be the first strategy. Low-FODMAP eating carries risks if not properly implemented. Foundational work on diet and lifestyle must come first, as this approach can impact gut microbiota and mental health (Hill et al., 2017).
Note: study used Rome II, III, and IV criteria for IBS diagnosis.
🌾 Should you eat gluten-free for endometriosis management ?
The evidence for gluten avoidance is still not definitive. However, qualitative studies (which collect patient feedback rather than statistics) report that many women experience significant improvement when removing gluten.
If symptoms persist after implementing the basic recommendations above, a 3-month gluten-free trial may be worth considering. Still, longer periods may be necessary to see full benefits.
One study involving 156 women with endometriosis found that eating gluten-free for 12 months significantly reduced symptoms in 75% of participants (Marziali et al., 2012).
You had endometriosis and you’d like to use diet to manage your symptoms ?
Let’s talk! Send me an email at digestharmony@gmail.com