An education piece by Naturalist
What to eat (and avoid) with endometriosis: A practical nutrition guide
Discover the best foods to eat (and which to avoid) for endometriosis. This practical guide explains how nutrition can reduce pain, support hormones, and ease inflammation, naturally.
Why food matters when living with endometriosis
When you’re navigating endometriosis, it’s easy to feel like your body is working against you. But the truth is, your body is doing its best to manage inflammation, hormone fluctuations, and pain and the food you eat can support that process in powerful ways.
Nutrition won’t cure endometriosis, but it can reduce symptoms, ease inflammation, and improve your energy, mood, and digestion. This is especially important for women who experience bloating, fatigue, painful periods, or hormonal acne common with endo.
If you’re unsure where to begin, this guide breaks it down with practical, gentle steps.
Best foods for endometriosis support
These foods help reduce inflammation, support healthy hormone balance, and nourish your gut:
Leafy greens: Kale, spinach, rocket, and silverbeet provide magnesium and folate both important for hormonal health.
Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts contain compounds that help the liver process and clear excess estrogen.
Berries and colourful vegetables: These are packed with antioxidants that reduce oxidative stress and support immune function.
Flaxseeds and chia seeds: Rich in omega-3s and fiber, they support bowel health and estrogen clearance.
Wild-caught fish or walnuts: Provide anti-inflammatory omega-3s to help reduce pelvic pain.
Whole grains: Brown rice, quinoa, buckwheat, and oats give you fiber and B vitamins to support energy and hormone balance.
Herbal teas: Ginger, chamomile, and peppermint support digestion, reduce cramps, and calm the nervous system.
Tip: Build your meals around whole foods and add herbs or spices like turmeric and cinnamon for extra inflammation-fighting power.
Foods to reduce or avoid when it comes to endometriosis
Certain foods can aggravate endometriosis symptoms by promoting inflammation, disrupting hormones, or irritating the gut:
Highly processed foods: Packaged snacks, fast food, and additives can trigger inflammation.
Refined sugar: Can worsen hormone imbalances and cause blood sugar spikes and crashes.
Alcohol: Especially wine, which can increase estrogen and disrupt liver function.
Dairy (for some people): A common trigger for bloating or skin flare-ups — though this varies per person.
Red meat: Linked to higher inflammatory markers in some studies related to endometriosis.
Caffeine (in excess): May contribute to anxiety, poor sleep, and hormone disruption.
You don’t need to be perfect or follow a restrictive diet it's about tuning into what makes you feel good and reducing known triggers at a pace that feels sustainable.
A holistic approach to food
Food is more than fuel it’s information for your body. The goal isn’t to follow strict rules but to support your body’s healing systems.
In clinic, I’ve seen firsthand how small, consistent dietary shifts can lead to less pain, clearer skin, more regular cycles, and better energy.
Everyone’s body is different so if you feel overwhelmed, just start with one or two changes and build from there.
Keep exploring our other blogs
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