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Endo-Diet Kitchen Essentials

Endo-Diet Kitchen Essentials

Are you keen to improve your diet? There’s no one specific diet for endo, but there are a few basic guidelines that can be healthy for all of us.

Just as a reminder, endometriosis is where endometrial-like tissue grows in places is shouldn’t, causing pelvic pain, painful periods, pain during sex, and in some cases, infertility. At the moment, it isn’t fully understood what causes endo, but estrogen dominance seems to be involved, and there appears to be an association between diet and endometriosis.1

Because endometriosis is an inflammatory condition, eating anti-inflammatory foods like omega-3 fatty acids may help.2 How can we stock our kitchen with more foods rich in omega-3? Cold water fish such as salmon, tuna and sardines are an excellent source, for plant-based sources try chia seeds and walnuts.3

It’s also important to select the right oils for their purpose. Here are some examples of oils that can be used depending on your cooking method:4

  • Searing at high temperatures: avocado or light/refined olive oil
  • Baking, roasting, or stir-frying: grapeseed, macadamia, light olive oil or peanut oil
  • Sautéing or low temperature baking: hemp, sesame, virgin coconut oil
  • Oils that should not be heated: walnut or extra virgin olive oil, which are great for salads

Trans fats are associated with an increased risk of endometriosis, so avoid using processed products like margarine and try almond butter or avocado instead.1

As endometriosis is associated with estrogen dominance and inflammation, it’s important for support the digestive system with fibre to remove excess estrogen and lower inflammation.2 To boost my fibre and reduce inflammation, I like to keep my pantry stocked with rolled oats, quinoa and chia seeds. I also keep in my freezer organic frozen berries for smoothies and my fridge stocked with leafy greens, homemade vegetable stock and soup that I make in large batches once a week.

If you’re looking for healthy recipes or inspiration, be sure to check out:
The Healing Yogi or healingyogi.

Endo-Diet Kitchen Essentials

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Endometriosis.net team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

  1. Hansen, S., & Knudsen, U. (2013). Review: Endometriosis, dysmenorrhoea and diet. European Journal Of Obstetrics And Gynecology, 169162-171. doi:10.1016/j.ejogrb.2013.03.028
  2. Hoorsan, H., Mirmiran, P., Chaichian, S., Moradi, Y., Akhlaghdoust, M., Hoorsan, R., & Jesmi, F. (2017). Diet and Risk of Endometriosis: A Systematic Review and Meta-Analysis Study. Iranian Red Crescent Medical Journal, 19(9), 1-9. doi:10.5812/ircmj.41248
  3. National Institutes of Health. (2018). Omega-3 Fatty Acids. Retrieved from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
  4. Cleveland Clinic. (2018). Heart-Healthy Cooking: Oils 101. Retrieved from: https://health.clevelandclinic.org/heart-healthy-cooking-oils-101/

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