Anti-Inflammatory Diet for Endometriosis

How Nutrition Can Help Reduce Pain and Inflammation

How Nutrition Can Help Reduce Pain and Inflammation

What Is Endometriosis and Why Diet Matters

Endometriosis is a chronic, complex inflammatory condition that affects around 190 million girls and women worldwide, often causing pain, fatigue, and reduced quality of life.
While there is no cure, research shows that diet and lifestyle changes can influence inflammation, hormone balance, and gut health — all of which play a role in endometriosis.
Among several dietary approaches, the anti-inflammatory diet stands out for its ability to help reduce pain and inflammation. Other approaches sometimes used include the Mediterranean diet, low-FODMAP diet, gluten-free diet, high-fibre diet, and low-nickel diet.
The right choice depends on your individual symptoms, history, and preferences — ideally guided by a registered dietitian.

What Is an Anti-Inflammatory Diet?

An anti-inflammatory diet focuses on nutrient-dense, whole foods that help calm inflammation and support overall health.
It’s similar to the Mediterranean diet but with a few important differences:

• Greater variety and colour in fruit and vegetable intake
• More fatty fish and lean proteins
• Fewer refined carbohydrates
• High intake of healthy fats (like olive oil, nuts, seeds)
• Regular use of anti-inflammatory herbs and spices such as turmeric and ginger

Foods to Avoid or Limit

These foods can promote inflammation and worsen symptoms:

• Alcohol
• Caffeine (coffee, colas)
• Gluten (wheat, barley, rye)
• Red and processed meats
• Saturated and trans fats
• Deep-fried foods
• High-sugar foods (cakes, sweets, desserts)
• Refined carbohydrates (white bread, pastries)
• Ultra-processed foods (low in fibre, high in additives)
• Dairy (for some individuals)

Anti-Inflammatory Foods to Focus On

🫐 Fruits
Brightly coloured fruits — especially berries, cherries, and citrus — are rich in antioxidants and vitamin C, both known to reduce inflammation and support tissue repair.
 Examples: raspberries, blueberries, oranges, kiwi, guava, strawberries.

🥦 Vegetables
Cruciferous and leafy greens like broccoli, kale, cabbage, spinach, and pak choy contain sulforaphane, a powerful antioxidant that supports liver detoxification and lowers inflammation.

🥜 Nuts and Seeds
Chia, flaxseed, walnuts, pecans, and almonds are excellent sources of omega-3 fatty acids that help counter inflammation.

🥫 Legumes
Beans, lentils, and chickpeas are rich in fibre and plant protein — helping balance blood sugar and reduce inflammatory markers.

🐟 Fish and Seafood
Wild salmon, sardines, and mackerel are loaded with omega-3s, which have strong anti-inflammatory effects. Choose sustainably caught fish when possible.

🍳 Eggs
Eggs are rich in choline, a nutrient that supports liver function and hormone metabolism. Free-range eggs contain higher omega-3 and vitamin D levels.

🍗 Lean Poultry
Chicken and turkey provide quality protein to maintain muscle and energy levels. Pair with vegetables for a balanced meal.

🍵 Tea
Green tea, peppermint, and chamomile teas have antioxidant and calming effects. Green tea contains EGCG — a compound known to reduce inflammation.

🍫 Dark Chocolate
Dark chocolate (at least 70% cocoa) is rich in flavanols, which may improve blood flow and lower inflammation.

🌾 Whole Grains (in moderation)
Opt for brown rice, quinoa, oats, or buckwheat. These are high in fibre and support gut health, but portion size matters — pair with protein and healthy fats to prevent blood sugar spikes.

🌿 Turmeric
Contains curcumin, a potent anti-inflammatory compound. Combine with black pepper to enhance absorption.
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🍇 Other Anti-Inflammatory Nutrients

• Resveratrol: grapes, strawberries, pistachios, peanuts
• Quercetin: olive oil, berries, citrus fruits, onions, broccoli
• Vitamin E: olive oil, rice bran oil, peanuts

Healthy Snack Ideas

If you need a snack between meals, choose:

• A handful of unsalted nuts or seeds
• Carrot or cucumber sticks with hummus
• A boiled egg
• A few berries

• A couple of squares of dark chocolate (70%+)

Lifestyle Habits That Support Healing

• Track your food and symptoms – Identify personal triggers through a food journal.
  
• Prioritise sleep – Quality sleep helps balance hormones and repair tissues.
  
• Manage stress – Chronic stress increases inflammation. Try yoga, mindfulness, or spending time in nature.
  
• Move regularly – Exercise releases endorphins, reduces pain, and boosts mood.

Key Takeaway

here’s no universal “endometriosis diet”, but an anti-inflammatory eating pattern has strong evidence for reducing inflammation and pain.
For the best results, seek personalised guidance from a registered dietitian.
 If you’re looking to understand how food can help you manage your endometriosis, book a free consultation with me to start your personalised nutrition plan. 💛