By Alysha Duffill, Women’s Health Dietitian and Nutritionist at The Wellness Boutique.
Endometriosis is a chronic inflammatory condition that affects 1 in 10 women of reproductive age. It can cause a whole list of frustrating and painful symptoms—pelvic pain, fatigue, painful periods, digestive issues, painful intercourse, depression, and IBS-like symptoms such as abdominal discomfort, diarrhoea, and constipation. In some cases, it can also affect fertility.
While medical treatments like hormone therapy and surgery are often recommended to manage endometriosis, diet and lifestyle changes can also make a real difference in how you feel.
Let’s dive into the role food can play in easing endometriosis symptoms and supporting your overall wellbeing.
The Link Between Diet and Endometriosis
Research shows that inflammation, oxidative stress, and estrogen levels all influence how endometriosis develops. And while there’s no single diet that will eliminate symptoms completely, certain nutrition strategies can help regulate these factors—meaning you may experience fewer flare-ups, less pain, and more energy.
Here’s what an endo friendly diet can look like:
Focus on anti-inflammatory foods
Endo is an inflammatory condition, so eating foods that help reduce inflammation can ease some of the pain and discomfort.
Try adding more:
- Fatty fish like salmon, sardines, and mackerel (omega-3s for the win!)
- Brightly coloured fruit and veg — packed with antioxidants to fight oxidative stress
- Healthy fats like extra virgin olive oil, nuts, and seeds
Choose Fibre-Rich Foods for Hormonal Balance
Excess oestrogen can contribute to inflammation, endometrial growth, and pain. A high-fibre diet has been shown to help remove excess oestrogen from the body, making it a key part of an endometriosis-friendly diet.
Fibre is also essential for gut health because it acts as a prebiotic (fuel for good bacteria). When gut bacteria break down fibre, they produce short-chain fatty acids (SCFAs), which have anti-inflammatory properties and help regulate immune responses.
Fibre-rich foods to love:
- Whole grains (like quinoa, oats, brown rice, and wholegrain breads & cereals)
- Legumes (hello chickpeas, lentils, and beans)
- Fruit and vegetables
- Flaxseeds and chia seeds
- Nuts
Support your gut health
Your gut microbiome plays a crucial role in regulating inflammation, immune function, and hormone metabolism, all of which are key factors in endometriosis. A diet rich in fibre and probiotics can promote a well-balanced microbiome, helping to reduce inflammation and regulate oestrogen levels.
Why this matters? Women with endometriosis often have differences in their gut microbiome (gut dysbiosis) compared to those without the condition, including reduced bacterial diversity and increased inflammatory markers. Since gut health is linked to hormone balance and immune regulation, maintaining a healthy microbiome may help manage and reduce inflammation, support oestrogen balance, and improve digestive symptoms commonly associated with endometriosis.
To help your gut thrive:
- Include probiotic-rich foods like fermented dairy (yoghurt, kefir), sauerkraut and kimchi
- Pair them with prebiotic foods like garlic, onions, bananas, and oats
- Aim for a variety of fibre-rich whole foods to fee good bacteria and reduce inflammation
Don’t forget your vitamins
One clinical trial involving women with endometriosis-related pelvic pain found that taking Vitamin C (1000 mg) and Vitamin E (800 IU) daily for 8 weeks significantly reduced pain levels, including menstrual cramps and pain during intercourse. This benefit is likely due to the antioxidant properties of these vitamins, which help reduce inflammation and oxidative stress in endometriosis. Here’s the vitamins that could have the most impact.
Vitamin D
Vitamin D plays an important role in bone health and immune support. For women with endometriosis, adequate vitamin D intake has been linked to reduced inflammation and pelvic pain. Find Vitamin D in:
- Fortified dairy or plant-based milk
- Egg yolks
- Fatty fish (salmon, sardines, trout)
- Mushrooms
- Beef liver
Vitamin C
This powerful antioxidant supports immune function and protects cells from inflammation-related damage. Since your body doesn’t produce it, it needs to come from your diet. Add these to your diet:
- Kiwi
- Strawberries
- Citrus fruits
- Cruciferous vegetables like broccoli, brussell sprouts, capsicum
- Fermented cabbage (sauerkraut)—fun fact: sauerkraut contains more vitamin C than many fresh vegetables!
Vitamin E
Another antioxidant that must be obtained through food (our body doesn’t produce it on it’s own). Vitamin E is a fat-soluble antioxidant that helps protect your cell membranes from oxidative stress. Add these to your diet:
- Sun flower seeds
- Almonds
- Peanuts
- Avocado
- Spinach
What about foods to limit?
Limits are not about strict rules or cutting everything out. Remember, we’re still human! It’s about awareness, informed choices, and making small swaps where you can.
Processed & Red Meats
Multiple studies suggest that diets high in red meat are associated with a higher risk of developing endometriosis. While red meat is a valuable source of essential nutrients like iron and vitamin B12, excessive consumption—especially more than two servings per day—has been linked to a 56% higher risk of endometriosis.
One of the reasons for this increased risk is that red and processed meats are rich in saturated fats, which may contribute to higher oestrogen levels and inflammation—two key factors in the development and progression of endometriosis. Additionally, processed meats, such as sausages, bacon, and deli meats, often contain preservatives, additives, and unhealthy fats, all of which can exacerbate inflammation.
If you enjoy red meat, try to:
- Limit it to twice a week
- Choose lean or grass-fed options
- Focus on anti-inflammatory protein sources instead like fish, poultry, legumes, and plant-based proteins like tofu or tempeh
Trans Fatty Acids (Trans Fats)
Trans fats are found in highly processed foods, including fast food, fried foods, and many commercially baked goods like pastries, cookies, and cakes. Studies have shown that women who consume high amounts of trans fats are significantly more likely to develop endometriosis due to their strong inflammatory effects.
Trans fats not only promote chronic inflammation but also interfere with hormone regulation, potentially worsening endometriosis symptoms such as pain, bloating, and irregular periods.
What to try instead:
- Replace processed snacks with whole-food alternatives like nuts, seeds, or homemade treats made with healthier fats.
- Cook with healthy fats such as extra virgin olive oil.
Excessive & Refined Sugars
Too much sugar can be particularly problematic for women with endometriosis. Diets high in refined sugars—found in sweets, soft drinks, pastries, and processed foods may contribute contribute to increased inflammation.
High sugar consumption may also disrupt gut health, impacting the gut microbiome. Research suggests diets high in simple sugars may lead to a reduction in the diversity of the gut microbiome and an increase in the population of pro-inflammatory bacteria. A healthy microbiome is key to regulating the immune system and inflammation, which may impact the development of endometriosis.
What to try instead:
- Limit your intake of refined sugars and sweets (keyword: limit, not eliminate)
- Choose complex carbohydrates like quinoa, sweet potatoes and whole grains (instead of over simple carbs like white bread and sugary cereals.
- Balance meals with fibre, protein, and healthy fats to prevent sugar cravings and energy crashes.
Important: Maintaining a healthy relationship with food matters just as much as what’s on your plate. So, rather than focusing on what you have to cut out or limit, shift your mindset to what you can add in and enjoy freely while supporting your body.
Final Thoughts
If you’re living with endo, we see you. It’s a complex condition and finding what works for your body can take time.
Nutrition is not a cure for endometriosis, but it is a gentle, accessible (and potentially life changing) way to support your system from the inside out. Since every person’s body reacts differently, working with a dietitian can help you find a tailored approach that works for you.
If you’re ready for personalised support for endometriosis, please reach out. You’ll find me at The Wellness Boutique in Burleigh Heads every Monday and Friday.
Contact the studio on 0434 499 478
Book your Dietetics Initial Consult today
Appointments are claimable on private health.
For additional endometriosis resources & support visit endometriosisaustralia.org.
Women's Health dietetics & Nutrition
References
Abulughod, N., Valakas, S., & El-Assaad, F. (2024) ‘Dietary and nutritional interventions for the management of endometriosis’, Nutrients, 16(23), p. 3988. Available at: https://doi.org/10.3390/nu16233988
Moran, L.J., Doran, D.A., and Takashima, S. (2023) ‘The role of dietary fibers and complex carbohydrates in gut microbiome health’, Nutrients, 4(4), p. 34. Available at: https://www.mdpi.com/2673-4184/4/4/34
Parazzini, F., Chiaffarino, F., Surace, M., Chatenoud, L., Cipriani, S., Chiantera, V., Benzi, G. and Fedele, L. (2004) ‘Selected food intake and risk of endometriosis’, Human Reproduction, 19(8), pp. 1755–1759. Available at: https://doi.org/10.1093/humrep/deh395
Physicians Committee for Responsible Medicine (PCRM) (n.d.) Endometriosis, Nutrition Guide for Clinicians. Available at: https://nutritionguide.pcrm.org/nutritionguide/view/Nutrition_Guide_for_Clinicians/1342065/all/Endometriosis#4
Szczepanik, J. and Dłużewska, M. (2024) ‘The importance of diet in the treatment of endometriosis’, Women, 4(4), pp. 453–468. Available at: https://doi.org/10.3390/women4040034
World Health Organization (WHO) (n.d.) Endometriosis. Available at: https://www.who.int/news-room/fact-sheets/detail/endometriosis
