Living with endometriosis can be exhausting. Painful periods, pelvic pain, bloating, digestive symptoms, fatigue and disrupted sleep can all affect your quality of life. Having suffered with this painful condition myself, I know first hand how you are feeling. If you’ve been diagnosed with endometriosis, or you’re wondering whether your symptoms could be related to it, you may also be asking:
Can diet help endometriosis? What foods should I eat? What foods should I avoid? Are there herbs that can help? And what can I do naturally alongside medical treatment?
As a nutritionist, herbalist and naturopath, I believe nutrition and lifestyle can have an important supportive role. However, it’s equally important to distinguish supporting symptoms and overall wellbeing from claiming to cure endometriosis.
Endometriosis is a chronic condition, and nutrition, herbs and lifestyle should be considered complementary to appropriate medical care rather than a replacement for diagnosis or treatment.
Research into nutrition for endometriosis is growing, but the evidence is still developing. Recent reviews suggest that some dietary approaches and nutrients may have potential benefits, particularly around pain and inflammation, but studies have been relatively small and variable in quality.
What is endometriosis?
Endometriosis is a chronic inflammatory condition in which tissue similar to the lining of the uterus grows outside the uterus.
It can be associated with symptoms including:
- painful periods
- pelvic pain
- pain during or after sex
- painful bowel movements
- pain when urinating
- bloating and digestive symptoms
- fatigue
- difficulty becoming pregnant
Symptoms vary considerably from person to person, and the severity of pain does not necessarily correspond to the extent of endometriosis.
If you have symptoms that concern you, it’s important to speak to your GP or an appropriate healthcare professional. Nutrition and herbal medicine can be used as supportive approaches, but they shouldn’t delay investigation or treatment.
Can diet help endometriosis?
This is one of the most common questions I hear.
The short answer is: diet may help support symptom management for some people with endometriosis, but there is currently no single “endometriosis diet” proven to treat or cure the condition.
Research into dietary interventions is promising in some areas, but the overall evidence remains mixed. A 2024 systematic review and meta-analysis of randomised trials found that some dietary and antioxidant interventions appeared to improve dysmenorrhoea, but the researchers also highlighted significant limitations in the existing studies, including moderate or high risk of bias.
The best foods for endometriosis support
Rather than focusing only on what you should remove, let’s start with what you can add.
1. Eat plenty of colourful vegetables
Vegetables provide fibre, vitamins, minerals and a wide range of plant compounds, including polyphenols.
Aim for variety rather than focusing on one “superfood”.
Good options include:
- broccoli
- kale
- spinach
- cabbage
- rocket
- carrots
- peppers
- beetroot
- courgettes
- tomatoes
- onions
- garlic
- cauliflower
- green beans
If you experience significant bloating or IBS-type symptoms, you may find that some vegetables are better tolerated cooked rather than raw.
Your individual tolerance matters.
2. Include plenty of fruit
Fruit provides fibre and a variety of antioxidant and polyphenol compounds.
Try including different colours throughout the week:
- berries
- cherries
- apples
- pears
- oranges
- kiwi
- pomegranate
- plums
Frozen berries are an easy and affordable option to add to porridge, yoghurt or smoothies.
There is some observational evidence linking higher intake of fruit and vegetables with endometriosis outcomes, although this research does not prove that eating particular foods will treat existing endometriosis.
3. Choose omega-3-rich foods
Omega-3 fatty acids are important for overall health and are involved in inflammatory processes.
Useful food sources include:
- oily fish such as salmon, sardines and mackerel
- trout
- chia seeds
- ground flaxseed
- walnuts
- hemp seeds
For people who eat fish, including oily fish regularly can be a useful part of a balanced diet.
If you don’t eat fish, plant sources such as chia, flax and walnuts provide alpha-linolenic acid (ALA), although the body converts ALA into the longer-chain omega-3 fatty acids EPA and DHA relatively inefficiently.
. Don’t forget protein
Adequate protein is sometimes overlooked when people become focused on “anti-inflammatory” foods.
Protein is important for maintaining muscle, supporting normal body functions and keeping meals satisfying.
Depending on your dietary preferences, sources can include:
- eggs
- fish
- chicken
- Greek yoghurt
- natural yoghurt
- lentils
- chickpeas
- beans
- tofu
- tempeh
- nuts and seeds
A simple goal is to include a source of protein at each main meal.
What foods should you avoid with endometriosis?
There is no universal list of foods that everyone with endometriosis needs to eliminate.
However, some people find that reducing certain foods helps their digestive symptoms, energy levels or general wellbeing.
Rather than automatically banning foods, I recommend taking an individualised approach.
Highly processed foods
A diet heavily dominated by ultra-processed foods may leave less room for nutrient-dense foods.
Consider reducing your reliance on:
- highly processed snack foods
- confectionery
- sugary drinks
- highly refined cereals
- processed meats
- deep-fried foods
This doesn’t mean you can never eat them.
A sustainable approach is usually more useful than creating a long list of forbidden foods.
Excessive alcohol
Alcohol can affect sleep, mood, gastrointestinal health and overall wellbeing.
If you notice that alcohol worsens your symptoms, consider reducing your intake or taking a break and observing how you feel.
Caffeine
You don’t necessarily need to give up coffee because you have endometriosis.
However, if you experience anxiety, poor sleep, digestive symptoms or feel that caffeine aggravates your symptoms, reducing your intake may be worth experimenting with.
Interestingly, a recent umbrella review found an association between high caffeine consumption — more than 300 mg per day — and endometriosis risk, although this does not establish that caffeine causes endometriosis.
What about gluten and dairy?
This is where I think personalised nutrition is particularly important.
You may see claims online that everyone with endometriosis should avoid gluten or dairy.
The evidence doesn’t justify telling everyone with endometriosis to eliminate these foods.
If you have coeliac disease, lactose intolerance, a confirmed allergy or another medical reason to avoid a particular food, that’s different.
Otherwise, removing major food groups unnecessarily can make it harder to achieve an adequate intake of nutrients.
If you suspect that a particular food is contributing to bloating, bowel changes or other symptoms, keeping a food and symptom diary for a few weeks can help identify patterns.
Where an elimination diet is appropriate, it should ideally be structured and followed by a careful reintroduction rather than becoming a permanently restrictive diet.
Endometriosis, gut health and bloating
Digestive symptoms are common among people with endometriosis, and some people experience bloating, constipation, diarrhoea or symptoms resembling IBS.
This can make food choices particularly confusing.
Instead of immediately cutting out large numbers of foods, consider starting with the basics:
- eat regular meals
- chew food thoroughly
- stay hydrated
- gradually increase fibre if tolerated
- include a variety of plant foods
- support regular bowel movements
- minimise excessive alcohol
- prioritise sleep
- notice which individual foods trigger symptoms
For people with significant IBS-type symptoms, a dietitian may sometimes recommend a structured low-FODMAP approach. However, this is not an “endometriosis cure” and isn’t appropriate for everyone.
Herbs for endometriosis: what does the evidence say?
Herbal medicine is an area of growing interest in endometriosis research.
Laboratory and early clinical research has investigated a variety of plant compounds for their potential effects on pathways associated with inflammation, oxidative stress and pain.
A 2024 systematic review of herbal compounds reported promising findings for several plant-derived compounds.
As a herbalist, I would look at the individual rather than simply recommending a list of herbs for everyone with endometriosis. I have found some herbs to be particularly helpful with balancing hormones, supporting excess oestrogen clearance, reducing inflammation, pain and uterine cramping associated with this condition. Herbs can also be helpful for those that find it hard to wind down and relax at night. Certain herbs called nervines help to relaxed an overworked nervous system and induce more deep restorative sleep.
Some herbs may interact with medicines, affect bleeding, influence hormones or be inappropriate during pregnancy, so it’s always best to take herbs under the care of a qualified herbalist.
Ginger
Ginger is perhaps one of the more practical herbs to consider from a food and herbal perspective.
It has traditionally been used for digestive discomfort and nausea, and ginger has also been studied in relation to menstrual pain.
You could incorporate ginger into your diet as:
- fresh ginger tea
- grated ginger in stir-fries
- ginger added to soups
- fresh ginger in smoothies
- culinary use in cooking
If using concentrated supplements rather than culinary quantities, individual suitability and potential interactions should be considered.
Turmeric and curcumin
Turmeric contains curcuminoids, including curcumin, which have been widely researched for their biological effects related to inflammation and oxidative stress.
This makes turmeric an interesting area of research in endometriosis.
However, much of the enthusiasm around curcumin comes from laboratory, mechanistic and preliminary clinical research. It shouldn’t be presented as a proven treatment for endometriosis.
Using turmeric as a culinary spice is very different from taking a concentrated curcumin supplement.
If you’re considering supplementation, particularly if you take medication, have gallbladder problems, have a bleeding disorder or are pregnant, seek personalised professional advice first.
Green tea and polyphenols
Green tea contains polyphenols, particularly epigallocatechin gallate (EGCG), which has attracted interest in laboratory research into endometriosis.
Again, promising laboratory findings do not necessarily translate into a clinically effective treatment.
Drinking green tea as part of a varied diet is very different from taking high-dose green tea extracts.
Should you take supplements for endometriosis?
This is an area where more isn’t necessarily better.
You may come across long lists of recommended supplements for endometriosis, including antioxidants, vitamins, minerals and herbal products. A better approach is to identify your individual nutritional needs.
For example, depending on your diet, symptoms and menstrual blood loss, it may be appropriate to investigate nutrients such as:
- iron
- vitamin D
- vitamin B12
- folate
- magnesium
Testing and individual assessment can be much more useful than taking a large number of supplements “just in case”.
Lifestyle support for endometriosis
Nutrition is only one piece of the puzzle.
Movement and exercise
Regular movement can support cardiovascular health, muscle strength, mood and overall wellbeing.
The right type and intensity will vary.
Some people may enjoy:
- walking
- swimming
- cycling
- Pilates
- strength training
- yoga
- gentle mobility work
If exercise increases your pain significantly, don’t force yourself through it. Work with an appropriate healthcare professional to find an approach that feels manageable.
Prioritise sleep
Pain and poor sleep can create a difficult cycle.
Aim for consistent sleep and waking times where possible, and create a relaxing wind-down routine.
Simple measures can include:
- reducing bright screens before bed
- getting outside during daylight
- keeping your bedroom cool and dark
- limiting caffeine later in the day
- creating a consistent bedtime routine
Stress management
Stress does not cause endometriosis, and you should never be told that your symptoms are simply because you’re “too stressed”.
However, chronic pain is stressful, and stress can influence sleep, digestion, mood and how we experience pain.
Supportive practices might include:
- breathing exercises
- meditation
- gentle yoga
- time outdoors
- journalling
- counselling
- relaxation practices
- spending time with supportive people
Think of these as tools for supporting your nervous system and quality of life, rather than treatments for the underlying disease.
When should you seek medical advice?
If you have severe or worsening pelvic pain, very painful periods, pain during sex, bowel or bladder symptoms, unexplained fertility difficulties or symptoms that are interfering with your daily life, speak to your GP or an appropriate healthcare professional.
If you have already been diagnosed with endometriosis, continue with your recommended medical care.
Nutrition and herbal medicine can sit alongside conventional treatment, but they shouldn’t be used instead of appropriate medical assessment.
If you’re living with endometriosis and would like nutritional and herbal support then you can reach me here where I offer a free 15 minute discovery call where we can discuss how I can help.
Written by Tina Prajapat DipCNM, mANP, rGNC – Registered Nutritional Therapist, Herbalist and Naturopath specialising in women’s health and gut health using nutrition, herbal medicine and lifestyle approaches.
This article is for general educational purposes and is not intended to diagnose, treat or cure endometriosis or any other medical condition. Herbal medicines and nutritional supplements can have side effects and may interact with medicines. If you have endometriosis, are pregnant or trying to conceive, or take prescribed medication, seek advice from your GP, specialist or appropriately qualified healthcare professional before making significant changes to your diet or starting supplements or herbal medicines.
https://pubmed.ncbi.nlm.nih.gov/39358652
https://pmc.ncbi.nlm.nih.gov/articles/PMC12192176/?utm_source
https://pubmed.ncbi.nlm.nih.gov/40273491
