Eating for Endometriosis Part 1: Specific foods that may be beneficial for endometriosis

endometriosis Mar 23, 2023

Endometriosis is a condition in which tissue similar to the lining of the uterus grows outside the uterus, causing pain and sometimes infertility. While there is no specific diet that can cure endometriosis, a healthy and balanced diet can help manage the symptoms and improve overall health.



Excessive blood loss is a common occurrence for people with endometriosis. Consuming foods that are rich in iron may be helpful in managing symptoms such as heavy menstrual bleeding and fatigue.


There are 2 types of iron in food:

  • Heme iron found in animal tissues, and is more readily absorbed by the body 
  • Non-heme iron found in plant foods, and whilst not as bioavailable is therefore required in higher amounts 

Here are some iron-rich foods that may be beneficial for individuals with endometriosis:

  1. Red meat: Beef, lamb, and pork are excellent sources of heme iron
  2. Poultry: Chicken, turkey, and duck are also good sources of heme iron.
  3. Seafood: Shellfish, such as clams, oysters, and mussels, are excellent sources of heme iron. Fish such as salmon, tuna, and halibut also contain heme iron.
  4. Legumes: Lentils, kidney beans, chickpeas, and soybeans are rich in non-heme iron and can be added to soups, stews, and salads.
  5. Dark leafy greens: Spinach, kale, collard greens, and Swiss chard are good sources of non-heme iron and can be incorporated into salads, smoothies, and other dishes.
  6. Nuts and seeds: Almonds, cashews, pumpkin seeds, and sesame seeds are good sources of non-heme iron and can be added to snacks or meals.

It's important to note that iron absorption can be increased by consuming vitamin C-rich foods, such as citrus fruits, strawberries, and bell peppers, with iron-rich foods. Conversely, certain foods, such as coffee and tea, can decrease iron absorption, so it's best to consume these in moderation.



The uterus is a muscle and while the exact cause of endometriosis is not known, research suggests that magnesium deficiency may play a role in the development and severity of the condition. Muscles need the mineral magnesium to relax. 

Magnesium is involved in several processes that may be beneficial for individuals with endometriosis. It is involved in muscle relaxation, which can help to reduce cramping and pain associated with endometriosis. Additionally, magnesium has been shown to have anti-inflammatory properties, which may help to reduce inflammation in the body.

Some studies have suggested that magnesium supplementation may help to reduce symptoms of endometriosis, including pain and menstrual cramping. However, more research is needed to fully understand the role of magnesium in endometriosis and to determine the optimal dosage and duration of supplementation.



There is some evidence to suggest that omega-3 fatty acids may have a positive impact on endometriosis. 

Omega-3 fatty acids are a type of polyunsaturated fat that can be found in fatty fish, such as salmon, trout, tuna, mackerel, herring, sardines, and anchovies, as well as in nuts, seeds, and certain oils. Omega-3 fatty acids have been shown to have anti-inflammatory effects, which could potentially help reduce the inflammation associated with endometriosis.

Several studies have suggested that increasing omega-3 fatty acid intake through diet or supplements may help improve symptoms of endometriosis, such as pain and menstrual irregularities. However, more research is needed to determine the optimal dose and duration of treatment, as well as the potential risks and benefits of omega-3 supplementation for endometriosis.


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