#ENDOMETRIOSIS MEAL PLAN FREE#

Key nutrients to focus on when sourcing foods for endometriosis Using turmeric in preparing your meals is advisable in the dietary management of endometriosis. According to an older 2013 study, it may be said that curcumin suppresses the proliferation of endometriotic cells by decreasing the estrogen level. Turmeric contains curcumin, a natural anti-inflammatory compound. Whole grains, legumes, iron-rich foods, fruits, and vegetables fall into this category of food.

Fiber does this by altering the gut microbiota (microorganisms found in the intestine that help digest foods), thereby decreasing the reactivation of secreted inactive estrogen and its reabsorption into the body. Increased intake of dietary fiber has been linked to reduced circulatory estrogen levels in the body, lowering the progression of endometriosis.

Unless your body reacts to eggs, you may benefit from including eggs in your diet. EggsĪn egg is an animal-derived protein rich in omega-3 fatty acids which plays a good role in reducing inflammation. Some examples of legumes are beans, lentils, chickpeas, soybeans, and clover. This is important to prevent anemia related to excess blood loss. They also contain iron which is essential in the production of red blood cells. Legumes are plant-based foods rich in vitamins B and C, magnesium, and calcium which are known to reduce inflammatory factors seen in endometriosis. If you're lactose intolerant or allergic to dairy products like milk, you might want to minimize or avoid the intake of dairy products, as taking them might aggravate your symptoms. The contradictory studies highlighted the possibility of dairy products causing lactose intolerance (the inability of your digestive system to properly digest milk-containing foods) in some individuals and the presence of growth hormones and antibiotics, which can worsen endometriosis symptoms. While some studies have linked sufficient intake of dairy products to reduced endometriosis symptoms and lower risk of developing endometriosis, other contradictory studies have also been recorded. Some examples are whole milk, skimmed milk, ice cream, yogurt, cheese, and butter. Most dairy products are rich in calcium, magnesium, and vitamin D, which play important roles in reducing inflammation and oxidative stress. Salmon, sardines, herring, trout, mackerel, tuna, and anchovies are some examples of foods classified as fish oils. Omega-3 is an 'essential nutrient' meaning that your body doesn't produce it, and if you don't eat it, you won't have any in your body. Fish oilsįish oils are rich in omega-3 fatty acids, which are known for their anti-inflammatory effects. This helps relieve endometriosis symptoms.

#ENDOMETRIOSIS MEAL PLAN FREE#

Vitamins are rich in antioxidants which fight off the free radicals involved in oxidative stress, thereby reducing adhesion formation (thick bands of scar tissues that cause internal organs to be stuck together) and inflammation. These foods are also good sources of vitamins. Fruits and vegetablesĪ higher intake of fruits and vegetables is associated with a lower risk of endometriosis. Below are foods you should eat and those you should avoid to help alleviate your symptoms.įoods that can help alleviate endometriosis symptoms include the following. If you have endometriosis, understanding the role of diet in endometriosis treatment is crucial to the development of effective dietary patterns. Certain foods have been shown to increase or decrease the above factors linked to endometriosis, thereby improving or worsening endometriosis symptoms. Therefore, targeting these in the treatment of endometriosis can help relieve its symptoms and prevent its progression.

oxidative stress (a process that develops from an imbalance between free radicals and antioxidants resulting in scar tissue formation and inflammation).

But, they believe the following can contribute to its development and progression: Healthcare professionals don’t know the exact cause of endometriosis. Being estrogen-dependent means they rely on estrogen to develop.Įndometriosis typically causes symptoms like painful menstruation, painful sexual intercourse, and gastrointestinal distress like nausea, diarrhea, and constipation.

People with endometriosis may want to avoid high intake of red meat, alcohol, and caffeine, as these can aggravate endometriosis symptoms.Įndometriosis is an estrogen-dependent disease characterized by the growth of tissues similar to endometrium (tissues lining the inner layer of the uterus) outside the uterine cavity.

Foods that may be great for people with endometriosis include foods that are rich in antioxidants, omega-3 fatty acids, and fiber.

Consuming foods that reduce estrogen levels and inflammation can help alleviate endometriosis symptoms, as inflammation and increased estrogen level are the key things that cause endometriosis symptoms.

Endometriosis meal plan