Health

Nutrition with Jane McClenaghan: Diet can help you manage endometriosis symptoms

Eating colourful plant-based foods can help manage endometriosis symptoms
Eating colourful plant-based foods can help manage endometriosis symptoms Eating colourful plant-based foods can help manage endometriosis symptoms

Endometriosis is a painful condition that is thought to affect one in 10 women. It is a condition where tissue similar to the lining of the womb grows in other places, such as the ovaries and fallopian tubes.

Symptoms include:

  • Painful and heavy periods
  • Bleeding in between periods
  • Lower back pain
  • Infertility
  • Painful urination
  • Constipation
  • Diarrhoea
  • Pain with intercourse
  • Pain during bowel movements

The cause of endometriosis is unknown, but often there can be an imbalance in female hormones and high levels of inflammation. It is thought that genetics may play a role too.

Diet and lifestyle interventions can be an important way for women with endometriosis to manage their symptoms.

Here are some ways that nutrition can help.

1. PACK IN PLENTY OF PLANT FOODS

A Mediterranean-style diet that is packed with plenty of colourful fruit and vegetables, loads of herbs including coriander, parsley, rosemary and garlic and some beans and lentils is important for so many reasons.

Colourful plant-based foods are rich in antioxidants to help manage pain and inflammation, some of the Mediterranean herbs have a hormone balancing effect and pulses are rich in phytoestrogens that have a gentle, modulating effect on oestrogen.

2. INCREASE ANTI-INFLAMMATORY FATS

Healthy fats such as omega-3 (e.g. found in oily fish like salmon, herring, mackerel, trout and sardines) can lower inflammation in the body.

Inflammation is one of the mechanisms that can trigger endometriosis, so including anti-inflammatory foods in the diet can be a good preventative measure. Aim to eat oily fish a couple times a week, and add some chia and flaxseed to your daily diet.

3. EAT PLENTY OF FIBRE

Soluble fibre found in pulses, vegetables, chia and flaxseed helps with hormone balance as it binds with hormones (in particular oestrogen) so that they can be safely packaged and excreted through the digestive tract once we have used them.

An imbalance in oestrogen is often associate with endometriosis. It is recommended that we eat 30g of fibre a day, so pack in whole grains (choose oats, quinoa, buckwheat, brown rice rather than wheat), beans and lentils, vegetables and fruits.

4. KEEP A CHECK ON IRON LEVELS

Because endometriosis can cause very heavy periods, it is important to make sure your iron levels are optimal. Always check with your GP.

Rich sources of iron include red meat, dark green leafy vegetables such as cabbage, kale and broccoli and beetroot.

5. CRUCIFEROUS VEGGIES FOR HORMONE BALANCE

Cruciferous vegetables like broccoli, kale, rocket, broccoli, Brussels sprouts, cabbage and cauliflower are important foods to help support oestrogen metabolism.

Aim to eat at least one of these every day. Add to salads, stir-fries or curries, or try them roasted.

6. HORMONE BALANCING FOODS

Phytoestrogen-rich foods can help support oestrogen balance and have been shown to be important for supporting with endometriosis. Flaxseed (preferably milled), beans and lentils are the best sources.

Try adding flaxseed to your breakfast – sprinkle over porridge or overnight oats, pop on top of yoghurt or add a spoonful to a curry, chilli or spag bol.

Incorporate pulses at least 3-4 times a week – eat more houmous, try bean salads or falafels at lunchtime, make some lentil soup and get a great recipe for chickpea curry.

7. AVOID ALCOHOL

Alcohol can cause inflammation and it puts a load on your liver, which is working hard to manage oestrogen balance, so less is best.

8. AVOID GLUTEN

Some people with endometriosis find that eating gluten can exacerbate symptoms. Try swapping to non-gluten containing grains like quinoa, amaranth, teff and brown rice, and keep an eye out for chickpea pasta.

Find out more at endometriosis-uk.org or vital-nutrition.co.uk