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Knowing the right foods to improve endometriosis can often be a confusing topic. When we think about “healthy foods,” we often picture whole grains, nuts, seeds, fruits, and legumes—nutritious staples that fill most dietary guides.
But for women with endometriosis, eating “healthy” doesn’t always align with what your body needs to reduce inflammation and manage symptoms like pain, bloating, and fatigue.
If you’re following a general healthy diet but still experiencing endometriosis flares, some foods you thought were helping may actually be contributing to your discomfort.
Let’s dive into four common “healthy” foods that might be problematic and how to adapt your diet to work with your body rather than against it.
Why Foods to Improve Endometriosis Can Be Different
Endometriosis is an inflammatory condition often linked with hormonal imbalances and gut health challenges.
Many women with endo also have compromised digestion, heightened sensitivity to certain foods, or even leaky gut syndrome.
This means some foods that are traditionally considered healthy might not work well for your unique body.
The key is to focus on a diet that minimizes inflammation, supports hormone balance, and nurtures your gut health.
This approach isn’t about rigid rules or cutting out every food you love—it’s about finding what makes you feel better.
4 Healthy Foods That Might Be Triggering Your Endo Symptoms
1. Legumes
Legumes like lentils, chickpeas, and black beans are often celebrated for being high in plant-based protein, fiber, and essential nutrients.
However, they can be difficult to digest, especially if you have a sensitive gut or endometriosis-related digestive issues.
Why They Can Be Problematic:
• Legumes contain oligosaccharides, which is a fancy word for a type of carbohydrate that ferments in the gut. This can lead to bloating, gas, and abdominal pain for people with a compromised or sensitive digestive system.
• Many legumes also contain phytates and lectins, which can irritate the gut lining and worsen inflammation.
What to Do Instead:
• Try soaking and sprouting legumes before cooking, this can make them easier to digest.
• Start with small portions and see how your body responds.
• Try alternative protein sources like wild-caught fish, eggs, or organic poultry if legumes keep triggering discomfort.
2. Nuts & Seeds
Nuts and seeds like almonds, sunflower seeds, and cashews are often mentioned for their healthy fats and protein content. And yes they can be great in moderation, but they can also sometimes contribute to inflammation if your diet is overly focused on omega-6 fatty acids.
Why They Can Be Problematic:
• A lot of nuts and seeds are high in omega-6 fatty acids, which can be inflammatory when not balanced with enough omega-3s (found in fish, chia seeds, and flaxseeds).
• They can also be harder to digest for anyone with gut sensitivities, leading to bloating or discomfort.
What to Do Instead:
• Focus on omega-3-rich seeds like chia seeds, flaxseeds, or hemp seeds.
• Limit omega-6-heavy nuts and seeds and go for anti-inflammatory snacks like olives, avocado, or walnuts (which have a better omega-3 to omega-6 ratio).
3. Whole Grains
Whole grains like quinoa, oats, and brown rice are staples in many healthy diets due to their fiber and nutrient content. However, for women with endometriosis, grains containing gluten (like wheat, barley, and rye) can trigger inflammation and digestive discomfort.
Why They Can Be Problematic:
• Gluten-containing grains can irritate the gut lining and contribute to systemic inflammation, especially for women who are gluten-sensitive or have leaky gut.
• Even gluten-free grains can sometimes cause bloating or discomfort due to their high fiber content or poor preparation (e.g., not soaking).
What to Do Instead:
• You could try temporarily eliminating gluten-containing grains and seeing if symptoms improve.
• Go for gluten-free, low-inflammatory grains like quinoa, millet, or buckwheat.
• Soak or ferment grains before cooking to improve digestibility.
4. Fruits
Fruits are packed with vitamins, minerals, and fiber, making them a staple in any healthy diet. However, high-fructose fruits like apples, pears, and watermelon can cause bloating and discomfort for women with compromised gut health.
Why They Can Be Problematic:
• Many fruits are high in fructose, a natural sugar that can be difficult to digest, particularly for those with gut imbalances or fructose malabsorption.
• Overeating fruit can also spike blood sugar, which may disrupt hormonal balance in women with endometriosis.
What to Do Instead:
• Focus on low-fructose fruits like berries, citrus, and kiwi, which are gentler on the gut and packed with antioxidants.
• Pair fruit with a source of protein or fat (like almond butter or Greek yogurt) to stabilize blood sugar levels.
• Opt for cooked fruits, like stewed apples or pears, which are easier to digest.
What’s the Solution? Finding Your Unique Endo Diet
There’s no “one-size-fits-all” diet for endometriosis, but there are key principles you can follow to create a plan that supports your body:
1. Focus on Anti-Inflammatory Foods:
• Prioritize omega-3-rich foods like salmon, flaxseeds, and walnuts.
• Add colorful vegetables like leafy greens, broccoli, and sweet potatoes for their antioxidant properties.
2. Support Gut Health:
• Include fermented foods like sauerkraut, kimchi, or coconut yogurt to boost beneficial gut bacteria.
• Avoid processed foods and refined sugars that can disrupt your gut microbiome.
3. Monitor and Adjust:
• Keep a food and symptom diary to identify which foods help or worsen your symptoms.
• Work with a health coach or nutritionist (like me!) to customize your diet.
4. Minimize Toxins:
• Choose organic, pesticide-free produce when possible to reduce toxin exposure.
• Avoid inflammatory oils (like soybean or sunflower oil) and opt for anti-inflammatory fats like olive oil or coconut oil.
Why Personalized Support Matters
Navigating your diet and understanding the right foods to improve endometriosis can sometimes feel overwhelming. Especially when foods you thought were “healthy” seem to make things worse.
That’s why working with someone who understands the connection between nutrition, gut health, and hormonal balance is so important.
As a naturopathic health coach specializing in endometriosis, I can help you identify what works best for your body, reduce your symptoms naturally, and help you create a sustainable way of eating that fits your lifestyle.
Together, we can figure out how to nourish your body without triggering pain or discomfort. Eating the right foods to improve endometriosis should be a fun and explorative journey.
Take the Next Step Toward Relief
If this sounds like the kind of support you need, I’d love to guide you on your journey to managing endometriosis through nutrition and lifestyle changes.
You can book in a discovery call here for a day and time that suits you. Let’s get started on creating a plan that works for YOU.