ENDOMETRIOSIS AND DIET! WHAT DO YOU NEED TO KNOW?
Endometriosis can cause menstrual pains, exhaustion including back pains, and make it more difficult for women to conceive. But, there is hope! Dietary modification is one of the best things that you can do to reduce your endometriosis symptoms.
Today, we’re going to discuss the six most important healthy diet for endometriosis dietary strategies you should be following. Stay focused and do not skip any part of this article, so you would find out the solution to your query!
If you’ve got endometriosis, I’m sure that by now you know that it is a chronic inflammatory condition that results in tissue (which is similar to the lining of the uterus), growing in other parts of the body, most commonly within the pelvis. This results in severe menstrual pain, bleeding, and chronic pain, and can also result in fertility problems. (see also)
Top 6 healthy diet for endometriosis
There are different (stages) or grades of endometriosis, but altering your diet using these top healthy diets for endometriosis, can help in reducing symptoms and pain.
1. Fat diet
Since endometriosis is an inflammatory problem, it is important to focus on this healthy diet for endometriosis pains “Fat Diet” which can reduce inflammation. I’m quite sure you have heard of “bad” and “good” fat; bad fats well promote inflammation while good fats reduce inflammation.
For example, trans fats are “bad” fats found in processed foods such as fried foods, cakes, refined oils, and some kinds of biscuits. They are produced with high levels of processing and cause an inflammatory response in your body.
Palmitic acid with other oils is also linked to increased levels of endometriosis. These fats are found mainly in red meat and also increase the inflammatory response in the body.
Therefore, an effective healthy diet for endometriosis would be to include some of your red vegetables with vegetable sources of protein such as sugar, chicken, or tofu.
Omega-3 fats, on the other hand, are anti-inflammatory oils that can reduce endometriosis inflammation. Hence, get it to ensure you have a good healthy diet for endometriosis prevention or remedy.
A study by Harvard University researchers found that women who ate high levels of omega 3 foods were 22% less likely to develop endometriosis. And some small studies have found that increasing omega-3 diets reduced menstrual pain in women with endometriosis.
Good sources of omega-3 include nuts and seeds.
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2. Boost your intake of Antioxidants.
Women with endometriosis have a better number of things that can serve as the best for the body, referred to as free radicals. These tiny organisms cause what’s referred to as “oxidative stress”, thus, which we could describe as increase inflammation.
Antioxidants can reduce the number of free radicals by binding them to make a more stable form. This reduces the quantity of oxidative stress and thus reduces inflammation in those with endometriosis.
One study investigated the consequences of antioxidants, using vitamins E and C, in endometriosis pain and located that 43% of people who ate tons of antioxidants reported less pain compared to 0% from the group without supplementation.
Not only this, but three different symptoms of inflammation are found to be very low
for those taking an antioxidant supplement compared to those without supplementation.
Before you decide to go and buy plenty of ingredients, though, Would it be nice if I encourage you to focus on your diet first?
We can find vitamin C in spinach, broccoli, mangoes, oranges, strawberries, and kiwifruit, while vitamin E is found in nuts, seeds, avocados, and grains naturally.
Getting your antioxidants in your diet will make sure that you get all the essential and healthy diet for endometriosis.
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3. Fibre intake
Fibre can help excrete estrogen out of the body through a process known as “barrier protection” in which fibre surrounds substances and takes them on a journey outside the body before they can be absorbed.
You may be thinking, ‘but I don’t want my hormones gone, do I’?
Excess estrogen in the body can worsen the effects of endometriosis by promoting inflammation. Yes, we need estrogen, but too much estrogen stimulates the formation of nasty substances that ACT like hormones- these are called prostaglandins.
I like to think of prostaglandins like a fake Gucci purse. Prostaglandins are just like a fake Gucci purse. They look like estrogen, but instead of doing what they’re supposed to, they wreak havoc. Prostaglandins increase inflammation and heighten endometriosis pain.
Along with this, too much estrogen has been found to actually increase endometriosis cell growth and numbers, meaning larger cells and more of them.
So, aim for a diet with at least 25 grams of fibre per day from foods like fruit, vegetables, nuts, legumes, and grains.
4. Low GI food intake:
Foods containing High GI content have been found to increase the insulin response which may lead to it increasing the number of endometriosis cells. So, put down the white bread and potatoes and choose low GI foods like sweet potato, pasta, oats, and barley. This phase should be critically focused on to ensure a healthy diet for endometriosis.
(Take this and reduce the risk of Endometriosis, It also relieves you of the stress on watching your dietary plan regularly)
5. Reduce your intake of Pesticides:
Yes! Are you surprised? Most fruits and veggies we take these days, contain pesticides.
A diet rich in fruit and veggies is obviously a good idea if you have endometriosis as they are rich in antioxidants and high in fibre, however, exposure to pesticides and dioxins found on fruit and vegetables have been positively associated with endometriosis and its symptoms. This is probably due to certain pesticides interfering with hormonal pathways and contributing to oxidative stress.
So, if you’ve got endometriosis, or have a high risk of developing endometriosis because you have others with endometriosis in your family, you may wish to consider trying organic produce, which would remove the risk of pesticides worsening your symptoms while still getting all the benefits of eating fruit and vegetables.
6. Maintain a low FOD MAP diet :
An Australian study conducted by Monash University discovered that there is a high level of differences between women who have endometriosis and women who have Irritable Bowel Syndrome.
Furthermore, their investigations led to a discovery that women who had both endometriosis and IBS found significant improvements in pain, bloating and digestive issues with a low FOD MAP diet.
The low FOD MAP diet is a diet which limits fermentable oligosaccharides, disaccharides, monosaccharides and polyols, then challenges these to help you work out which of these fermentable carbohydrates your body is reacting to. OK, so I’ve given you great information.
So, let’s summarize:
Ensure that you’re eating lots of good fats such as fish and nuts, and limit your intake
of bad fats from biscuits and fried foods
Number 2: Check that your diet is rich in antioxidants by eating a diet with lots of fresh fruit
and vegetables Number 3:
Make sure that you’re eating at least 25 grams of fibre each day
Choose low GI foods by swapping white bread with a dense wholegrain bread or swapping
sugary breakfast cereals for oats.
Reduce your intake of pesticides by investing in organic fruits and vegetables, and
If you have bloating or bowel issues, see a dietitian about trialling a low FOD MAP diet.
Now, I’m sure that you’ll have loads of questions, so feel free to post them in the comments below.
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