The Gut-Endometriosis Connection: How Food Can Help Manage Symptoms
If you’re living with endometriosis, you know how frustrating it is to manage pain, fatigue, bloating and gut symptoms. You have also probably been told to cut out countless foods, leaving you feeling overwhelmed and restricted. But what if instead of focusing on what to remove, you focused on what to add?
Gut health plays a powerful role in managing endometriosis symptoms, especially through its impact on oestrogen levels, inflammation and digestion. The good news? It’s about adding in foods, not an extreme or restrictive diet.
Here’s what the science says about your gut, endometriosis and diet.
How Gut Health Affects Endometriosis and Hormone Balance
Your gut does more than digest food. It also influences your immune system, inflammation and hormones. One significant way it affects endometriosis is through the estrobolome.
What Is the Gut’s Role in OEstrogen Balance?
The estrobolome refers to a collection of gut bacteria that influence oestrogen metabolism. Normally excess oestrogen is excreted from the body via stools. But, some gut bacteria produce an enzyme called beta-glucuronidase, which can reactivate estrogen and send it back into the body.
Studies have found women with endometriosis have an imbalance in gut bacteria, which may be linked to higher oestrogen levels, increased inflammation and worsened pain. Research suggests that supporting gut health supports a healthier estrobolome and better clearance of excess estrogen.
Best Foods for Gut Health and Endometriosis Relief
Your diet directly impacts your gut bacteria, affecting hormone regulation, digestion and inflammation. Instead of unnecessary food restrictions, let’s focus on nutrient-dense foods that support gut health.
1. Eat More Fibre to Support Hormone Balance
A high fibre diet supports hormone balance by binding to excess oestrogen so it can be excreted when passing stools. Research shows eating 30 grams per day is ideal to reduce excess oestrogen.
Best high fibre foods to include:
Whole grains - oats, quinoa, brown rice
Legumes - lentils, chickpeas, black beans
Seeds - flaxseeds, chia seeds, pumpkin seeds
Vegetables - broccoli, kale, carrots, cauliflower
Fruits - berries, apples, pears
Try this: our Strawberry Maple Chia Pods or Warming White Bean and Kale Soup are tasty ways to boost fibre intake.
2. Feed Healthy Gut Bacteria with Prebiotic Foods
Prebiotic act as fuel for beneficial gut bacteria, helping to maintain a balanced gut environment and reducing the overgrowth of bacteria that can contribute to oestrogen reabsorption.
Best prebiotic foods to include:
Garlic, onions and leeks
Asparagus, artichokes and green bananas
Legumes
Raw oats
Cooked and cooled rice, potatoes and pasta
Pro tip: start low and go slow when adding prebiotics to prevent bloating, gas and discomfort, particularly for those with sensitive guts. Touching base with a Dietitian from our team can help if you struggle with this.
3. Add Fermented Foods to Support Digestion
Fermented foods contain beneficial microbes that help maintain a balanced gut environment, which is essential for regulating oestrogen and reducing inflammation.
Best fermented foods to include:
Yoghurt and kefir
Sauerkraut and kimchi
Miso and tempeh
Need meal inspiration? Add sauerkraut or kimchi to salads, or try our Spinach and Red Lentil Dahl or Gut Friendly Creamy Curried Carrot Soup with a dollop of Greek yoghurt.
4. Eat a Variety of Plant Foods for a Healthier Gut
One of the best ways to improve gut health is by increasing the variety of plant foods in your diet. Science suggests eating over 30 different plant foods per week creates a more diverse community of gut bacteria.
A diverse gut bacteria population is linked to:
Better digestion
Improved immune function
Reduced inflammation
How to add more plant diversity:
Keep track of how many different plant foods you eat, including grains, legumes, vegetables, nuts, seeds, herbs and spices
Challenge yourself to try a new plant food each week
Add variety with mixed nuts, grain blends, and colourful salads
Tackle these five tips listed at the end of our previous blog
Final Thoughts: Gut Health and Endometriosis
Managing endometriosis doesn’t mean eliminating your favourite foods or following strict, unsustainable rules. Instead, the focus should be on adding gut-supporting foods that help balance oestrogen, reduce inflammation and improve digestion.
If you want expert guidance and a personalised approach to endometriosis and gut health, we’re here to help. Book an appointment with our team of Accredited Practising Dietitians for evidence-based strategies tailored to your needs.
Let’s work together to help you feel your best - without unnecessary restriction.
