The Best Foods for Endometriosis
We know what not to eat to manage the symptoms of endometriosis. But that then begs the question: what should we eat? In the mindset that food is medicine, which foods will be most healing to the body for the pain and inflammation caused by endometriosis?
In general, a nutrient-dense, whole food, balanced diet is a good starting point. But let’s dive a little deeper into specific foods.
Salmon, chia seeds, and walnuts
These along with chia seeds, pumpkin seeds, and sardines are all great sources of Omega-3 fats which help to reduce inflammation in the body. Not a fan of these foods or feel like you need a more consistent and therapeutic dose? You can always take a quality fish oil supplement.
Spinach, kale, and chard
Leafy greens are rich in fiber, iron, calcium and vitamins B, A, C and K. They may just be one of the most versatile and nutrient dense foods we can eat. You truly can incorporate them into any meal of the day.
Blueberries, strawberries, and raspberries
Of course, knowing what to eat is only half the puzzle. Again, we all know that eating more whole foods and less processed foods is better for our health. But when it comes down to actually buying, cooking and eating them… well, that’s a different story.
Here are some creative ways to incorporate them in your diet:
- Veggie omelets
- Spinach & berry smoothie (add chia seeds for extra credit!)
- Non-dairy yogurt parfait (Coconut milk yogurt, chia seeds and berries)
- Oatmeal topped with berries walnut
- Kale salad with salmon
- Veggie & spinach soup
- Salmon burger and side of kale chips
So, how do you begin adding these foods into your diet if your current menu of meals looks drastically different than these foods? There are two main approaches to consider when changing the diet:
Complete and immediate elimination of the inflammatory foods and the transition to the anti-inflammatory foods.
This is a good option if you’re an "all or nothing: kind of person. In other words, if you have one potato chip, you’ll want the whole bag. But so long as you don’t have one chip, you’re fine not to have any. If this is you, get the foods you’re eliminating out of the house completely. "Out of house, out of mouth!"
This is also a good option if you need a more significant turnaround with your health. If you’re in a flare or relying solely on food as our medicine it could be helpful to make a stronger commitment to the changes. Complete elimination and transition to a nutrient-dense, anti-inflammatory diet, will be best.
Moderation is ideal if you’re the person who will hear that something is off limits and will then have an uncontrollable craving, followed by an over-the-top indulgence of it.
Instead of cold turkey, this is more of a “one bite at a time” approach. The results may take longer with this approach, but if it’s more sustainable for you in the long term, it’s worth the wait. The key is understanding your response to change.
What’s your favorite way to enjoy one of the healthy foods listed here?
Be sure to consult your healthcare provider before changing your diet or taking any supplements.
Do you know what your endometriosis phenotype is?