Including certain foods and avoiding others in your diet has been shown to help with symptoms and severity of endometriosis. These foods can help reduce inflammation in your body, making it a more hospitable environment for a baby to potentially grow.
So what are these magical foods you should be eating?
- Omega-3 fats
Studies have shown that eating a significant amount of omega-3 fats, found mostly in oily fish, nuts and seeds can help reduce inflammation, and prevent lesions associated with endometriosis. Ideally, you want a high ratio of omega-3 fats compared to omega-6 fats, which are found in things like eggs, poultry, meats and sunflower oils. So prioritise your foods rich in omega-3 to nail that balance!
Research has found that antioxidant-rich diets, and even supplements, can reduce chronic pain caused by endometriosis.
After just two months of antioxidant supplementation, women with endometriosis were found to have less inflammation, oxidative stress and chronic pelvic pain, so antioxidant-rich foods can play a huge role in improving fertility.
Think things like berries (the darker, the better!), dark leafy greens, beetroot, spinach and dark chocolate (that’s right, here’s your invitation to snack on chocolate, you’re welcome!) are all rich sources of antioxidants.
- Anti-inflammatory foods
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An anti-inflammatory or Mediterranean dietary pattern has been shown to help reduce symptoms and severity of endometriosis, making it potentially useful in improving fertility.
This type of diet requires eating lots of veggies, legumes and beans, nuts and seeds, seafood and foods rich in omega-3s daily (and LOTS of extra virgin olive oil!), and limiting red meats, sugars, and poultry to smaller amounts.
The Mediterranean diet has been suggested to improve endometriosis-related pain from periods, sexual intercourse and bowel movements, and is fantastic for fertility.
- Brassica or cruciferous vegetables
Things like broccoli, cauliflower, turnips, kale, bok choy, Brussels and cabbage are excellent sources of fibre, and have been shown to help lower oestrogen levels – which is so beneficial for women suffering from endometriosis.
Again these can help improve fertility by reducing inflammation and balancing sex hormones – critical if you’re looking to fall pregnant!