Can an Anti-Inflammatory Diet Help Endometriosis?
On the link between endometriosis, diet, and inflammation. With a detailed diet plan to manage symptoms.
A break-down of what this will cover includes:
- What endometriosis is and the stages of it
- The link between endometriosis and inflammation
- How an anti-inflammatory diet can help inflammation
- A 7 day (3-course meal) endometriosis diet plan for an anti-inflammatory diet
- Foods to avoid
What is endometriosis?
Endometriosis affects close to 10 % of women during their reproductive years. It also affects close to 20–30% of women with infertility. Symptoms include excessive pain, heavy flow, painful bowel movements/urination during menstruation, and painful intercourse.
During a regular cycle, the body sheds the uterus lining, and the menstrual blood flows from the uterus through the cervix and out the vagina. Although the cause of endometriosis is not exactly known yet, it is likely linked to tissue that normally lines the uterus that is growing outside the uterus.
Endometriosis stages
There are four stages for endometriosis according to the American Society for Reproductive Medicine. The four stages include minimal (Stage I), mild (Stage II), moderate (Stage III) and severe (Stage IV). In order to determine the category that someone falls in, a points system is used.
Here is a breakdown of each stage.
Minimal (1–5 points)
In minimal endometriosis, there are small lesions and shallow endometrial implants in the ovaries.
Mild (5–16 points)
In mild endometriosis, there are more and deeper lesions.
Moderate (16–40 points)
In moderate endometriosis, there are many deep implants. Cysts are also starting to develop at this stage.
Severe (>40 points)
In severe endometriosis, there are large cysts that have developed. The lesions are also very deep.
Is endometriosis linked to inflammation?
The overwhelming evidence points to yes. One study claims that endometriosis is an estrogen-dependent inflammatory disease. When examining each of the possible causes for endometriosis, immune dysfunction played some sort of role in every possible cause. This suggests that inflammation and endometriosis are tightly linked, but often overlooked.
The study also detailed how chronic inflammation can lead to the development of endometriosis. Chronic inflammation is one of the leading causes of a wide array of current conditions, and one study even discussed how it may be the leading cause of death because a majority of deaths are attributable to inflammation-related diseases. Endometriosis, though rarely causing death, evidently falls into the category of inflammation-related diseases. Those with endometriosis also have higher levels of key markers for inflammation, which supports this.
Also, although hormone treatment reduces pain symptoms, it does not solve the core of the issue and/or infertility. This means that current treatment is inadequate in treating the disease.
But why is inflammation so rarely discussed in endometriosis?
One possible reason could be the privacy of clinical trials, as mentioned here. The opaqueness of clinical trials relating to endometriosis, where information is kept private instead of publicly released, is really slowing down the progress and information that we have to make informed decisions!
Can an Anti-Inflammatory Diet Help Endometriosis?
Since endometriosis is linked to chronic inflammation, the answer is likely yes! Animal studies also have shown how high-fat diets (which are also pro-inflammatory) lead to endometriosis progression in mice.
Because inflammatory markets are also higher for those with endometriosis AND inflammatory pathways are involved in every researched cause of endometriosis, diets aimed at reducing chronic inflammation will likely also attenuate the root cause of the issue. By reducing chronic inflammation in the body, anti-inflammatory diets certainly have the potential to help endometriosis AND infertility.
In recent years, more research is being undertaken in order to more fully understand the effect that diet has on endometriosis. Because different people may have different causes to the development of endometriosis, some may be more sensitive to diet changes while others are not. Nevertheless, switching to an anti-inflammatory diet will likely be a great lifestyle change either way and ensure that diet is not a leading cause of symptoms no matter the individual.
What is an anti-inflammatory diet for endometriosis?
According to MedicalNews, an anti-inflammatory diet consists of a variety of fruits and vegetables. It also stays away from processed foods and focuses on whole-foods.
Specific examples of fruits to include berries (blueberries, raspberries, and strawberries), cherries, apples, and bananas. Vegetables include leafy greens, such as kale and spinach. Fermented vegetables are also great to include, such as fermented cabbage, cauliflower, peppers, radishes, and turnips.
Some other changes to diet that help reduce inflammation include adding legumes, Green tea, and probiotics.
One Stanford study even fermented foods can decrease inflammation markers in just 10 weeks! This means kefir, kombucha, and fermented vegetables are a great add to your diet.
If you are focusing on a particular diet, I’ve mentioned before that the Mediterranean diet is known to be one of the best diets for gut health. It is a primarily plant-based diet and includes intake of a variety of leafy greens, olive oil, whole grains, legumes, healthy seafood, and nuts. It’s also low in refined sugars and saturated fats, both of which can contribute to an unhealthy gut and chronic inflammation.
The 7 Day Endometriosis Diet Plan
Day 1
Breakfast: Avocado & Kale Omelette with Chia water (Chia seeds in water)
Lunch: Spinach-Quinoa Bowls with Salmon and Berries
Dinner: Chicken With Red Lentil Dal. Chicken made over with an olive oil, oregano, and garlic marinade.
Day 2
Breakfast: Spinach & Egg Scramble with Blueberries
Lunch: Chickpea Farro Salad
Dinner: Artichoke Ricotta Flatbread
Day 3
Breakfast: Strawberry Almond Smoothie
Lunch: Pesto pasta with peppers, broccoli, and asparagus
Dinner: Shrimp fajitas with sprouted grain tortillas
Day 4
Breakfast: Baby Kale Breakfast Salad with Avocado & Fish
Lunch: Kale and Chickpea Grain Bowl With Avocado Dressing
Dinner: Mediterranean cod with olives, cherry tomatoes, and kale
Day 5
Breakfast: Avocado & Arugula Toast
Lunch: Roasted Salmon with Kale-Quinoa Salad
Dinner: Chicken breast topped with feta, cherry tomatoes, olives, and peppers. Chicken made over with an olive oil, oregano, and garlic marinade.
Day 6
Breakfast: Spinach, Banana, and Strawberry Smoothie
Lunch: Spaghetti Squash With Ricotta, Brocolli, and Olives
Dinner: Grilled sauerkraut, hummus, and avocado sandwich
Day 7
Breakfast: Smoked Trout & Spinach Scrambled Eggs
Lunch: Roasted Salmon with Kale-Quinoa Salad
Dinner: Grilled sauerkraut, hummus, and avocado sandwich
Also, in a previous post I talked about how scientists at Leatherhead Food Research created a 3-course meal that satisfies 222 verified health claims that are backed by science, which is worth a shot to try. It also checks all the boxes of being anti-inflammatory.
What was the meal and why was it healthy?
- Fresh and smoked salmon terrine — contains omega-3s and DHAs for brain and heart health
- Mixed leaf salad with Extra Virgin Olive Oil dressing — helps maintain cholesterol levels
- High-fiber multigrain bread roll — contains high fiber and folate
- Chicken casserole with lentils and mixed vegetables — increases iron, vitamin, and mineral absorption
- Live yogurt-based blancmange topped with walnuts and a sugar-free caramel-flavored sauce — increases gut microbiota diversity and controls blood glucose
- Cranberry, raspberry, and elderflower sports drink — contains vitamins and electrolytes
Foods to avoid with endometriosis
- refined carbohydrates
- soda and other high sugar foods
- French fries and other fried foods.
- red meat and processed meat
- margarine, shortening, and lard
- processed meat
- alcohol and tobacco
- caffeine
Does cutting out gluten help endometriosis?
Although for most people, gluten does not cause inflammation and there is no need to avoid it. For gluten sensitive-people, though, it certainly does. It’s hard to know whether you are gluten sensitive without trying out a gluten free diet. So, the answer of yes or no is likely based on a case-by-case basis. One study did conclude that painful symptoms of endometriosis can decrease after 12 months of a gluten free diet.
Does dairy make endometriosis worse?
This again is likely a case-by-case basis. For lactose-intolerant people, the answer is likely yes. Avoiding dairy products would certainly be helpful in this case. It’s also better to look out for organic, rGBH free, and grass-fed dairy options.
What is an endo belly and is it related to inflammation?
The term “endo belly” is used to describe severe abdominal bloating because of endometriosis. One cause of the severe bloating could be inflammation from the endometriosis, which is causing the severe tenderness. This means an anti-inflammatory diet is likely to help with the endo belly by reducing overall inflammation.
