There are many women who struggle with a disease called endometriosis. Not many dietitians have approached the subject because there is not a lot of research for diet and endometriosis but it is a huge problem for millions of women. It is an inflammatory disease of the endometrium (a thin sheet-like tissue that surrounds the uterus). When it starts to creep out into areas that it shouldn’t, it is called endometriosis.
This is a significant issue for women and can cause severe abdominal pains, bowel issues (constipation or diarrhea), bladder incontinence, and infertility. It can disrupt a woman’s life more than many people think but there are things women can do to reduce the symptoms.
Because endometriosis is an inflammatory disease, an anti-inflammatory diet may be able to help reduce the symptoms. Please do not read me incorrectly, I do not think an anti-inflammatory diet will cure endometriosis…I’m not that kind of “nutritionist”. But I think it could significantly make a woman’s quality of life much better and reduce the syptoms.
So what is an anti-inflammatory diet? It is a way of eating to reduce inflammation in the body…a lot of fruits, vegetables, whole grains, oils, nuts, seeds, fish, herbs, and spices. If you are wanting an anti-inflammatory meal plan please see your local dietitian who can discuss this with you personally and work with you to create a diet that will work for you.
Foods to incorporate into your diet:
- Fruits – fresh and frozen are the best. Get a variety and at least 2 servings daily. Just eating apples and bananas are good but you’ll be missing out on antioxidants found in tropical fruits, berries, melons, and pit fruits like peaches.
- Vegetables – similar to fruits, fresh and frozen are the best and getting many different colors will give your body tons of antioxidants. You need at least 3 daily but I’m a big fan of getting in as many as possible. Shoot for reds (tomatoes, bell peppers), greens (spinach, asparagus), yellows/oranges (butternut and summer squash), blues/purples (purple cabbage, eggplant), whites/tans (mushrooms, cabbage).
- Grains – because they are a plant food they also have antioxidants, vitamins, and minerals. Along with those benefits these power foods also have protein and fiber! Instead of the processed grains like white flour (white bread) and white rice choose whole grains like whole wheat bread and brown rice. PS corn is a whole grain not a vegetable 🙂
- Oils, Nuts, and Seeds – these super important fats are needed in our bodies ESPECIALLY on an anti-inflammatory diet. Canola oil and walnut oil are very high in omega-3 fatty acids and are great to cook with. Omega-3 fatty acids are naturally anti-inflammatory. This means that eating more foods that are higher in omega-3 fats will help your body with inflammation. Along with canola oil and walnuts (walnut oil), flax seeds, chia seeds, pecans, and wheat germ are also high in omega-3’s. Other oils, nuts, and seeds are beneficial as well for your heart health and overall well-being.
- Oily fish – salmon, tuna, mackerel, anchovies, and sardines are packed with those anti-inflammatory omega-3 fats. Fit these in to your weekly meal plan or consider taking a quality tested fish oil supplement (check with your doctor before beginning any supplement). Canned salmon and tuna are very budget friendly ways to get in these fish. I prefer them on salads or sandwiches!
- Herbs and Spices – many herbs and spices are naturally anti-inflammatory. Turmeric is a heavy hitter in this department. This proven inflammation reducer has shown to be a big player in the anti-inflammatory world. Other herbs and spices have shown some benefit as well like ginger, black pepper, garlic, and cayenne pepper.
So what would an anti-inflammatory diet for endometriosis look like? Here’s a glimpse with two examples:
- Oatmeal with walnuts, chia seeds, and blueberries
- Whole wheat toast with almond butter and banana
- Salad with canned salmon and black beans
- Tuna salad sandwich on whole wheat bread and carrot sticks
- Grilled chicken, steamed broccoli, and brown rice
- Baked mackerel, asparagus, red skinned potatoes
- Raisins and walnuts
- Celery sticks and hummus
I recommend, for those that have endometriosis, to meet with a registered dietitian and go over your diet to see how you can make it more anti-inflammatory. Again, it will not cure the disease but if it can improve your symptoms and overall well-being then it is worth a shot! Some insurances may cover nutrition counseling for diseases like endometriosis so check with your health insurance company prior to your appointment.
To find a dietitian in your area check out: http://www.eatright.org/find-an-expert
*If you think you have endometriosis please see your gynecologist. For those that have endometriosis and decide to change your diet please let your gynecologist know*