What is Endometriosis?
Endometriosis is characterized by endometrium-like tissue that is present outside of the uterus. It is a complex, chronic, and lifelong condition affecting over 10% of people born with a uterus. The true prevalence of the disease is likely much higher as a definitive diagnosis is dependent upon exploratory laparoscopy, which many people never have, and symptoms often mimic other conditions, which means getting an accurate diagnosis can take years.
Endometriosis is not a one-size-fits-all disease. It does not affect every person the same way, which means treatment should be individualized and managed by a supportive team of providers.
The good news is, endometriosis can be managed and even resolved with the right interventions.
Read more about a holistic approach to endometriosis here.
Eating for Endo
Colorful, diverse, in-season fruits and vegetables, bioavailable proteins, legumes, nuts, seeds, and healthy fats lay the groundwork for an endometriosis-supportive diet.
These include…
Omega-3 Fatty Acids
Salmon, tuna, trout, sardines, anchovies, mackerel, herring, and chia seeds to reduce inflammation and alleviate endometriosis symptoms.
Sulfur-Rich Veggies
Broccoli, broccoli sprouts, cauliflower, cabbage, bok choy, arugula, kale, onions, garlic, and watercress are rich in vitamins A, C, K, and support important biotransformation pathways in the liver and kidneys to help remove toxins and excess estrogen from the body.
Fermented Foods
Sauerkraut, kimchi, natto, and kefir promote a healthy gut microbiome.
Protein
Protein from pastured, organic eggs, lean meats, poultry, wild-caught fish, organic tofu, and tempeh upregulate biotransformation and detoxification function. It is recommended to steam, boil, poach, or slow roast these to reduce the production of inflammatory advanced glycation end products (AGEs). Additional sources of protein include L-glutamine-rich bone broth and collagen, which aid in gut lining repair.
Phytonutrients
Phytonutrients are antioxidant and immune modulating powerhouses found in colorful plant foods. Nine servings of phytonutrients a day help prevent chronic disease and are particularly beneficial for those with endometriosis. These include…
PHYTOESTROGENS from organic tofu, tempeh, edamame, flaxseeds, raspberries, and dates. These have anti-estrogenic effects by competing with human estrogen for receptor binding, which may be beneficial for those who are estrogen-dominant.
RESVERATROL is another phytoestrogen found in dark chocolate, berries, and grapes, which inhibits the growth and development of endometrial tissue.
FLAVANOLS found in garlic, onions, green tea, apples, and broccoli and anthocyanins from darkly colored fruits and veggies like black plums, cherries, red cabbage, and the skin of purple eggplant protect cells from oxidative stress.
Pay attention to how you feel as you shift your diet to include more of these foods. Remember to work with your healthcare team to create a plan specifically tailored to your needs and goals.
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References:
Bartiromo L, Schimberni M, Villanacci R, Ottolina J, Dolci C, Salmeri N, Viganò P, Candiani M. Endometriosis and Phytoestrogens: Friends or Foes? A Systematic Review. Nutrients. 2021 Jul 24;13(8):2532. doi: 10.3390/nu13082532. PMID: 34444692; PMCID: PMC8398277. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/34444692/
Gołąbek A, Kowalska K, Olejnik A. Polyphenols as a Diet Therapy Concept for Endometriosis-Current Opinion and Future Perspectives. Nutrients. 2021 Apr 18;13(4):1347. doi: 10.3390/nu13041347. PMID: 33919512; PMCID: PMC8074087. Retrieved from: https://pubmed-ncbi-nlm-nih-gov.uws.idm.oclc.org/33919512/
Madanes D, Meresman G, Valla SA, Hassan N, Kiesel L, Greve B, Barañao RI, Götte M, Ricci AG. Resveratrol impairs cellular mechanisms associated with the pathogenesis of endometriosis. Reprod Biomed Online. 2022 Jun;44(6):976-990. doi: 10.1016/j.rbmo.2022.02.008. Epub 2022 Feb 15. PMID: 35361545. Retrieved from: https://pubmed-ncbi-nlm-nih-gov.uws.idm.oclc.org/35361545/
Miękus N, Marszałek K, Podlacha M, Iqbal A, Puchalski C, Świergiel AH. Health Benefits of Plant-Derived Sulfur Compounds, Glucosinolates, and Organosulfur Compounds. Molecules. 2020 Aug 21;25(17):3804. doi: 10.3390/molecules25173804. PMID: 32825600; PMCID: PMC7503525. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7503525/
van der Lugt T, Weseler AR, Gebbink WA, Vrolijk MF, Opperhuizen A, Bast A. Dietary Advanced Glycation Endproducts Induce an Inflammatory Response in Human Macrophages in Vitro. Nutrients. 2018 Dec 2;10(12):1868. doi: 10.3390/nu10121868. PMID: 30513810; PMCID: PMC6315629. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315629/
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