Top 3 Foods to add into your Diet for Endometriosis

If you haven’t already heard, diet can play a big role in managing endometriosis symptoms. From some key beneficial nutrients to gluten, dairy and soy, there are a number of diet and nutrition considerations when it comes to managing endo. So where should you start? Here is our Dietitian-approved list of top endo-friendly foods to start adding into your diet first.

1. Eat more Brassica or Cruciferous Vegetables

Brassica (also known as cruciferous) vegetables such as broccoli, cauliflower, brussel sprouts, kale, cabbage and bok choy have been shown to have a unique benefit in lowering oestrogen and inflammation. As high levels of oestrogen and inflammation drive endometriosis symptoms, loading up on these vegetables is a great idea. Their unique benefit comes from their high content of compounds called glucosinolates which are activated when we chop, break or chew brassica vegetables. If you need tasty recipe inspiration, we suggest our Ottolenghi-inspired Cauliflower Salad, Pesto Pulse Pasta or Five-Minute Vietnamese Salad recipes.

2. Choose Oily Fish

Salmon, tuna, sardines and mackerel are oily fish which are rich sources of long chain omega 3 fats. A high intake of omega 3 fats helps reduce pain in endometriosis so keep oily fish top of mind. What about supplements? Whilst there is evidence to support omega 3 supplementation for managing endometriosis pain, only 1g of omega 3 fats per day was needed in studies to have an impact. If you include 3 serves of oily fish per week, you will likely be having enough omega 3 fats to reap their benefits.

3. Swap for Extra Virgin Olive Oil

Extra virgin olive oil is an anti-inflammatory and antioxidant powerhouse being rich in Vitamin E and polyphenols. In particular, it contains a unique compound called oleocanthal which has been shown to be as effective as ibuprofen in reducing inflammation. Because inflammation underlies endometriosis symptoms, extra virgin olive oil is the perfect oil to use as a staple for dressings and cooking. Be sure to select the extra virgin variety to ensure your oil remains stable at cooking temperatures.

If you are currently struggling to manage endometriosis and would like personalised support for your diet, book in with one of our Accredited Practising Dietitians.