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Endometriosis can lead to a condition often referred to as “endo belly,” which may not solely stem from inflammatory issues but also from other gastrointestinal conditions, commonly seen in those diagnosed with endometriosis, such as irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). Both IBS and SIBO can lead to gastrointestinal distress and may respond positively to dietary adjustments.
According to researchers, endometriosis may increase the likelihood of developing IBS by affecting the nervous system, altering how one perceives normal digestive sensations. For individuals experiencing this issue, adopting a low-FODMAP diet—designed to eliminate certain carbohydrates that promote gas and fluid retention in the gastrointestinal tract—can alleviate pressure on the intestines and help reduce painful bloating. However, since a low-FODMAP diet is quite restrictive and can potentially disrupt the gut microbiome if followed long-term, it is advisable to consult with a dietitian before making significant dietary changes.
In the case of SIBO, inflammation linked to endometriosis may impede gut motility, allowing for bacterial overgrowth in the small intestine. As a remedy, reducing carbohydrate intake (such as gluten, dairy, and sugar) or implementing a low-FODMAP diet can effectively limit the nourishment available to the excess bacteria, alleviating symptoms like abdominal cramping and general gastrointestinal discomfort.
Which types of food are best for alleviating endometriosis symptoms?
Fruits and Vegetables
Fruits and vegetables are powerful anti-inflammatory agents and are frequently recommended by experts in the field, including Dr. Aliabadi and Dr. Khalil. Focus on consuming a variety of produce rich in antioxidants; items high in vitamin C (such as citrus fruits, Brussels sprouts, and red bell peppers) and vitamin E (including mango, spinach, and avocados) are particularly beneficial. Dark leafy greens, tomatoes, carrots, and apples also contribute to an anti-inflammatory diet.
Diversity in plant consumption is crucial since different fruits and vegetables provide varying antioxidants that enhance their combined anti-inflammatory effects. Research indicates that a varied diet can promote a healthy gut microbiome. However, it’s essential to note that some fruits and vegetables can be high in FODMAPs, which can worsen digestive issues for those managing endo belly or conditions like IBS or SIBO. Working with a registered dietitian can help identify any potential trigger foods.
Fatty Fish, like Salmon and Tuna
Fatty fish are abundant in omega-3 fatty acids, which Dr. Aliabadi recommends as they are known to combat inflammation effectively. Increased omega-3 intake has been associated with reduced pain in individuals suffering from endometriosis, according to multiple studies that suggest a connection between omega-3 consumption and lower endometriosis risk. Additionally, oily fish varieties, including mackerel, sardines, anchovies, and trout, are good sources of vitamin D, another nutrient that may have anti-inflammatory properties and could potentially slow the growth of endometriosis tissue.
Nuts and Seeds
Like fatty fish, various nuts and seeds, especially walnuts, flaxseeds, and chia seeds, are rich in omega-3s and offer considerable anti-inflammatory advantages. Other options such as sunflower seeds, almonds, peanuts, hazelnuts, pine nuts, and pistachios provide an excellent source of vitamin E, known for its antioxidant properties.
A Note on Supplements
While supplements can deliver some of these vital nutrients, the effectiveness of fish oil capsules (rich in omega-3) and supplements like vitamin D or a combination of vitamins C and E for alleviating pelvic pain related to endometriosis remains uncertain. Most existing research has yielded inconclusive results or small-scale findings that have not been consistently reproduced. Furthermore, given the lack of regulation surrounding supplements, it’s challenging to ensure they contain what the label promises. Experts generally recommend obtaining nutrients through whole foods to benefit from their complete nutritional profiles.
Which foods and drinks could worsen endometriosis symptoms?
Red Meats and Processed Meats
Research has identified potential links between red meat and processed meat consumption with an increased risk of developing endometriosis. Notably, a significant recent study found that consuming two or more servings of red meat per day was associated with a 57% higher risk of endometriosis compared to those who limited their intake. Similarly, five or more servings of processed meats per week correlated with a 20% increase in risk. While these findings do not conclusively prove causality, they suggest that red meat could contribute to heightened inflammation and elevated estrogen levels, largely due to its saturated fat content.
Ultraprocessed Foods
Ultraprocessed foods (UPFs), which include items like instant noodles, cookies, and chips, are engineered to be highly palatable and often contain high levels of sugar, salt, and saturated fats—all of which can increase inflammation and potentially exacerbate endometriosis symptoms. Common sweeteners used in these processed foods, such as high-fructose corn syrup and sugar alcohols, are also known FODMAPs and may contribute to bloating and discomfort for those with endo belly.
Foods and drinks that may vary in impact.
Dairy
Dairy products often face scrutiny, but there is limited evidence linking them to inflammation in individuals without milk protein allergies. While dairy can lead to bloating and gastrointestinal issues for those with lactose intolerance, this reaction does not equate to a generalized inflammatory response. In fact, some research suggests that dairy consumption, particularly yogurt and cheese, might lower inflammation and alleviate endometriosis symptoms by increasing vitamin D and calcium levels. Studies indicate that three servings of dairy daily may correlate with a reduced risk of developing endometriosis.
Source
www.self.com