Reducing Endo Pain Naturally with Diet

by Mia Zarlengo, MS, RD

The pain and discomfort associated with endometriosis can at times be overwhelming and seem just unbearable. Fortunately, there are many areas we can address in our diet to help to relieve these symptoms naturally! With endometriosis being a state of inflammatory pain, an anti-inflammatory diet is our best approach to nutritional support. A few small, realistic shifts in our diet can make quite a large difference on our reproductive health!

When attempting to relieve the symptoms of endometriosis naturally, there are a few areas in our diet where we can address -especially in the Standard American Diet. The biggest culprits that promote inflammation include processed foods, refined sugars, alcohol, caffeine, and refined carbohydrates.

In addition to eliminating some unhealthy foods from our diet, we can support the healing of inflammation through the addition of some healthy foods. For example, increasing our omega-3’s from foods like fatty salmon or sardines is a simple way to help to reduce inflammation. Additionally, adding more vegetables to our diets help to increase fiber, which has also been shown to reduce markers of inflammation in the blood. The My Plate method recommends ¼ of your plate to be protein, another ¼ to be a whole grain or starchy vegetable, and the rest of our plate to be filled with a variety of vegetables. Aiming for half of our plate to be filled with veggies, and always including a high quality protein source is a simple way to visualize our plate and ensure we are filling up on the right foods!

Follow these few simple guidelines to help reduce any ongoing inflammation:

  1. Limit added sugars to less than 24g each day

    • Reading ingredient labels is key! Look for words like cane sugar, cane syrup, high fructose corn syrup, brown sugar, etc. in an ingredient list.

    • Added sugars can show up in mysterious places- don’t assume “health” foods are perfect- check the labels on things like protein bars, cereals, and oatmeal packets.

    • This does not include natural sugars occurring in fruit! Fruits like blackberries, blueberries, and raspberries are packed with antioxidants and low in sugar- making them a great addition for an anti-inflammatory diet.

  2. Eat an antioxidant-rich diet

    • The more color, the better! Fruits and vegetables with vibrant colors provide us with tons of inflammation fighting antioxidants!

    • “Eat the rainbow!” Eating a variety is so important. Every fruit and vegetable has a unique nutrient profile, providing us with their own unique benefits!

    • Antioxidants are powerful tools for reproductive health in general.

  3. Increase fiber

    • The average woman gets around 10-13 g of fiber per day- when we should be aiming for around 30 g!

    • Vegetables such as broccoli, cauliflower, leafy greens and carrots are high in fiber and packed with beneficial nutrients for reproductive health and reducing inflammation.

  4. Eat healthy fats every day!

    • Incorporate more healthy fats into your diet with foods like salmon, walnuts, olive oil, avocados, and chia seeds.

    • Change it up! It’s important to get variety in our diet, including the fat sources we take in!

    • Avoid pro-inflammatory fats like trans fats, corn fed beef, and highly processed vegetable oils.

Learn more about Mia here . Book a nutrition consult to get started today!


Fill out our form below and we will be in touch.

Send My Info