Can Diet Help with Endometriosis? Here’s What the Science Says
Nutrition and Endometriosis: Why Food Matters
Endometriosis is a chronic, multifactorial condition that can affect many aspects of health from hormone function and digestion to skin, energy, and mental wellbeing. It may also influence how your body digests, absorbs, and uses nutrients. This happens because endometriosis can cause changes in the gut environment, including altered gut bacteria and inflammation, which can affect digestion and nutrient uptake. Additionally, when endometriosis involves the bowel, symptoms like bloating, cramping, or irregular bowel movements may further impact how well nutrients are absorbed and utilised by the body.
Despite growing interest online, there is currently no specific diet that can reverse endometriosis. However, nutrition plays a valuable supportive role. The main goals of nutrition for endometriosis are to:
Support overall health and nutrient adequacy
Help the body cope with inflammation
Support hormonal regulation
Importantly, restrictive diets, especially those that eliminate entire food groups without clinical reason, can do more harm than good. They can increase the risk of nutrient deficiencies, worsen inflammation, and negatively impact energy, mood, immunity, and hormonal health. Everyone’s experience with endometriosis is different. If certain dietary changes work for you, that’s valid and you deserve support to ensure your nutrition still meets your body’s needs.
That said, here’s what current research and clinical practice suggest about nutrition and endometriosis:
Vitamin D: A Supportive Role, Not a Standalone Solution
Vitamin D has anti-inflammatory, antioxidant, and immune-modulating effects, making it biologically relevant to endometriosis. Some studies suggest low vitamin D levels are more common in those with the condition, and one large population-based study found higher vitamin D levels were associated with a lower risk of endometriosis.
However, supplementation hasn’t consistently shown benefits for improving pain associated with endometriosis. Still, many people, especially in the UK and those with darker skin, are deficient and maintaining healthy levels is important for overall wellbeing. A blood test through your GP can help assess your status.
Anti-Inflammatory Foods: A Reasonable Focus
On balance, while the direct evidence is still limited, it’s very likely that including anti-inflammatory foods such as fruits and vegetables, oily fish, olive oil, and nuts is beneficial. Although we don’t yet have strong proof that these foods specifically reduce inflammation in endometriosis, we have a lot of evidence that they are protective against inflammation in healthy people. Nutrients like curcumin (from turmeric), resveratrol (from grapes), and omega-3 fatty acids show promising anti-inflammatory properties and may provide supportive benefits as part of a broader dietary approach.
Recent research also highlights the potential role of antioxidants in managing endometriosis symptoms. For example, a randomised, triple-blind placebo-controlled trial found that combined supplementation with vitamins C and E significantly reduced the severity of dysmenorrhea, dyspareunia, and pelvic pain by lowering oxidative stress markers in women with endometriosis. While more research is needed, these findings suggest antioxidants could be a valuable component of nutritional support for endometriosis.
Whole Diet Matters More Than Single Nutrients
Rather than focusing on single foods, research is increasingly emphasising overall dietary patterns. Dietary patterns potentially helpful for endometriosis often include:
High intakes of fruits, vegetables, legumes, and whole grains
Intake of omega-3 sources (e.g., oily fish, flaxseeds)
Low in red meat, processed foods, added sugars, and trans fats
The Mediterranean diet is a prime example, rich in anti-inflammatory foods and aligned with general healthy eating guidelines.
Fibre and FODMAPs: Finding the Right Balance
Fibre supports gut health, hormone balance, and inflammation. A fibre-rich diet full of vegetables, fruits, whole grains, legumes, nuts, and seeds helps regulate bowel movements, feeds beneficial gut bacteria, and supports oestrogen excretion. However, for those with bowel involvement or gut sensitivity, certain fermentable carbohydrates called FODMAPs can worsen symptoms like bloating, pain, and irregular bowel habits.
A randomised controlled crossover feeding study in those with endometriosis, carried out by Monash University, found that 60% of participants with gastrointestinal symptoms responded positively to a low FODMAP diet, experiencing significant improvements in abdominal pain, bloating, and overall quality of life. These benefits became meaningful after just two weeks and continued to improve over four weeks on the diet.
Because this approach is complex and highly individual, a low FODMAP diet should be trialled under the guidance of a Registered Dietitian to ensure nutritional balance and proper reintroduction. For additional support, the Monash University Low FODMAP app is a trusted resource that can help you identify suitable foods and manage your diet effectively.
Practical Tips: Eating to Support Endometriosis
Focus on anti-inflammatory and antioxidant foods: Vegetables, berries, olive oil, oily fish, nuts, turmeric, and whole grains.
Reduce inflammatory triggers: Limit processed foods, alcohol, red meat, and trans fats.
Optimal vitamin D levels: Get tested and supplement if needed, especially in winter or if you have darker skin.
Consider magnesium: May support muscle relaxation and pain relief; try magnesium-rich foods.
Watch for nutritional deficiencies: If you’ve cut out food groups, especially meat and/or dairy, it’s easy to become deficient in key nutrients like iron, vitamin B12, zinc, calcium, and vitamin D.
Limit caffeine: It may increase oestrogen and worsen symptoms in some. Decaf coffee and tea still provide beneficial polyphenols.
Stay hydrated: Aim for 2 litres of water daily. Avoid sugary drinks.
Support digestion: Eat slowly, chew thoroughly, and sit down for meals to help with bloating and gas.
Final Thoughts: Diet as Part of the Bigger Picture
Endometriosis is a complex disease. Nutrition won’t cure it, but it can support your body and improve quality of life, especially alongside medical treatment, physical activity, and emotional support.
If you're living with endometriosis and would like to explore how nutrition could support your symptoms, I offer one-on-one consultations in which we will devise a plan tailored to your needs. Feel free to contact me to book a session or chat further about how we can work together.
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