What is Endometriosis?
Endometriosis is a painful, sometimes debilitating condition that affects as many as one in ten women in their reproductive years. It occurs when endometrial-like tissue, which is normally found in the uterus, grows in places outside of the uterus, where it shouldn’t be.
Most often, this misplaced endometrial tissue lands on the ovaries, fallopian tubes, or abdomen. Because the endometrial tissue responds to the same hormonal shifts that trigger the menstrual cycle, the pain associated with it follows the same 28-day cycle of the period.
Endometriosis has been linked to a compromised immune system, excess estrogen, and inflammation, which can damage and destroy a woman’s eggs or a man’s sperm. Additionally, if endometriosis is present in the fallopian tube lining, it can prevent an egg from traveling to the uterus to implant.
Endometriosis can be very difficult to diagnose (the average delay in diagnosis is seven years!). If you experience regular symptoms such as crippling pain or cramps, gastrointestinal issues, or debilitating periods, know that one of the best remedies to combat this pain is through diet.
The anti-inflammatory foods listed in this post work to reduce inflammation that can trigger painful flare-ups. Additionally, avoiding inflammatory foods can help alleviate symptoms.
Symptoms of Endometriosis
Endometriosis may present differently in each woman, making it somewhat confusing to diagnose. However, common symptoms of endometriosis include:
- Increased pain during periods, ovulation, or sexual intercourse
- Pain with bowel movements and urination
- Pelvic pain
- Heavier periods or excessive bleeding/blood clots
- Bleeding between periods
- Gut issues including bloating, diarrhea, and constipation
- Low back pain
- Intense menstrual cramping
- Fatigue/exhaustion
- Fertility challenges/difficulty conceiving
Causes of Endometriosis
While the exact cause is unknown, researchers believe a number of factors may play a role, including:
Estrogen Dominance: Endometriosis has been linked to estrogen dominance, and endometrial lesions can also produce their own estrogen, exacerbating symptoms and creating a vicious cycle. Restoring estrogen balance is key.
Chronic Inflammation: Research has identified inflammatory markers such as tissue-specific antibodies and inflammatory cytokines present in endometriosis, potentially linked to intestinal permeability or autoimmune disease.
Gut Health Issues/Intestinal Permeability: When intestinal permeability is present, larger proteins (such as those found in gluten) can break through the gut barrier, triggering inflammation and food sensitivities.
Autoimmune Conditions: Chronic inflammation and intestinal permeability are risk factors for autoimmune disease, which may both drive and result from endometriosis.
Exposure to Toxins: Environmental toxins such as dioxins and PCBs can increase the risk of endometriosis by altering immune function and hormonal balance. Additionally, hormonal birth control and over-the-counter medications may contribute to gut issues and inflammation.
How to Naturally Treat Endometriosis With Diet
Every case of endometriosis is different, but emerging research shows that endometriosis can be effectively managed with anti-inflammatory nutrition and lifestyle modifications. These approaches work to resolve gut health issues, balance hormones, and alleviate symptoms without unwanted side effects.
Endometriosis Diet Advice & Eating Tips
Fill Your Plate With Plants: Plant foods like leafy greens, cruciferous and root vegetables, berries, and citrus are rich in micronutrients, phytonutrients, and fiber that help lower inflammation. Cooking cruciferous vegetables reduces goitrogens, which can suppress thyroid function.
Add Anti-Inflammatory Herbs and Spices: Spices and herbs such as turmeric, ginger, garlic, cinnamon, cacao, chamomile, and mint have anti-inflammatory properties that reduce pain and symptoms associated with endometriosis. Turmeric, in particular, contains curcumin, which has been found to inhibit the growth of endometriosis cells.
Avoid Excess Caffeine, Sugar, and Gluten: These substances can disrupt blood sugar levels, impair liver function, and increase intestinal permeability, leading to inflammation and worsening symptoms.
Support Gut Health: A healthy gut is essential for managing endometriosis. Consuming fiber-rich foods, taking probiotics, and avoiding inflammatory triggers can go a long way in reducing symptoms.
Add Foods That Boost Melatonin Production: Melatonin has been shown to reduce pain associated with menstruation, urination, sex, and bowel movements. Foods that naturally support melatonin production include bananas, cherries, pistachios, oats, rice, and mushrooms.
Eat to Support Your Cycle: Your body has unique nutrient needs during each phase of your menstrual cycle. Rotating foods based on these needs can help balance hormones, regulate periods, and reduce inflammation.
Endometriosis-Friendly Foods
- Fatty Fish (Salmon, Tuna, Sardines, Mackerel): Rich in Omega-3 fatty acids that lower inflammation.
- Cruciferous Vegetables (Broccoli, Kale, Cauliflower, etc.): Assist in eliminating excess estrogen. Cook to reduce goitrogens.
- Healthy Fats (Olive Oil, Avocado, Coconut): Lower inflammation, support fertility, and regulate hormones.
- Leafy Greens: High in antioxidants and B vitamins needed for metabolism and melatonin production.
- Berries & Dark Pigmented Fruits (Blueberries, Blackberries, Cherries): Loaded with antioxidants that lower oxidative stress.
- Melatonin-Boosting Foods (Bananas, Mushrooms, Rice, Oats, Pistachios, Cherries): Naturally support melatonin production, reducing pain symptoms.
- Nuts & Seeds (Walnuts, Peanuts, Chia, Flax): Rich in fatty acids that reduce inflammation and support estrogen elimination.
- Lentils & Legumes: High in protein and fiber for stable blood glucose levels and gut health.
- Complex Carbohydrates (Brown Rice, Oats, Sweet Potato, Squash): Contain fiber and B vitamins that regulate insulin and reduce inflammation.
- Anti-Inflammatory Spices (Turmeric, Cinnamon, Dark Chocolate): Help lower inflammation, stabilize blood sugar, and promote fertility.
A Functional Medicine Approach to Endometriosis
At Princeton Integrative Health, we believe in addressing endometriosis with a root-cause approach. By focusing on hormone balance, gut health, and inflammation reduction, we help women find relief from their symptoms in a sustainable and effective way. If you suspect you have endometriosis or another hormonal imbalance, we encourage you to explore personalized care options that support your body's natural healing processes.
Get started on your free Health Assessment today!