Endometriosis Diet and Foods To Avoid

Food has a huge impact on your hormones and can contribute to hormone imbalances and symptom severity. What you choose to put in your mouth everyday either supports health or can trigger immune and inflammatory reactions in your body. Some of the underlying processes involved in Endometriosis include hormonal imbalance, immune dysfunction (auto-immunity) and inflammation - and the food you eat regularly can impact these.

So much of the food that’s available now is highly processed and devoid of the nutrients your body needs to function optimally. Ingredients such as sugar, refined flours and vegetable oils are cheap for food manufacturers to use - unfortunately their main motivator is profit, not your health! These processed foods are also made to be addictive - another great way to ensure healthy profits!

Focusing your food choices around quality protein, fats, vegetables, herbs and spices is a great way to support happy hormones, support your immune function and reduce inflammation. It doesn’t need to be complicated, just simple real food! You can find a one page guide here.

Some of the main foods that can aggravate Endometriosis and painful periods include -

GLUTEN

Gluten sensitivity has been associated with aggravating auto-immune conditions and inflammation as well as contributing to mood or neurological disorders. There’s also a higher gluten content in modern wheat which can make it harder for us to digest, as well as the use of herbicides such as glyphosate - which impact our digestive, hormonal and immune systems.

You can be sensitive to gluten even if you are not Coeliac and don’t have digestive symptoms! As auto-immunity is likely involved in Endometriosis, it’s also more likely for you to have a higher risk of developing other auto-immune conditions such as Coeliac or Hashimotos (hypothyroidism). It may be worth trialling 1-2 months off gluten and see how you feel, or notice how you feel if you reintroduce it. Look for good quality gluten free alternatives - always read the ingredients as these can still be highly processed or full of nasty ingredients. You can find a list of gluten free foods here.

DAIRY

Removing dairy can significantly reduce painful periods. Modern processed dairy may contain higher levels of estrogens, which may contribute to the already high levels in women with Endometriosis and painful periods. Milk consumption also effects insulin and insulin-like growth factor (IGF-1) which promotes excessive cell proliferation as seen in Endometriosis.

Like many foods there are better quality options and it may also be the quantity you are consuming that’s the issue, especially if you drink a lot of milk. Full fat dairy from grass fed cows is preferred - as the fats reduce the effect on insulin. Other dairy fats such as grass fed butter contain other beneficial nutrients such as fat soluble vitamins and butyric acid.

Traditional dairy is very different from highly processed modern dairy - and how the animals are raised has a big impact on the resulting nutrition. Also milk from cows that produce the A2 protein such as guernsey and jersey cows may be easier to digest than cows milk with A1 protein. However in regards to painful periods it may be worth eliminating dairy entirely for a month or two to assess how you feel. There are many other alternatives such as coconut milk products - but again check the ingredients for added sugars or additives.

SOY

This can make up a large part of vegetarian and vegan diets in the form of tofu, soy milk/yoghurt and meat alternatives, and is also found in many packaged foods. Soy has estrogenic properties meaning it can mimic estrogen in the body and contribute to increased estrogen levels, which are commonly already high in women with Endometriosis.

Again quantity and quality make a difference. Traditionally soy was only consumed as a fermented food in small amounts - such as traditionally made tofu, tempeh and tamari. Many soy products are also GMO so always look for organic soy if you are purchasing.

SUGAR

Sugar is a major contributor to weight gain and also has a negative impact on hormones, immune function and inflammation. Vanity may be a motivator to avoid sugar as it is also ageing and contributes to skin breakouts! Sugar is also cheap and addictive and is found in most packaged foods.

Alcohol is another form of sugar and can contribute to increased cortisol levels - which impact weight and other hormone balance. You can read more here about how to check for sugar content and reduce your sugar consumption here.

VEGETABLE OILS

While vegetable oils are marketed as healthy, most of them are highly processed, devoid of nutrients and rancid due to the processing. While these plant products may have been nutritious and healthy in their original state, the processing they undergoe to become oils or spreads destroys any of the goodness and actually makes them damaging to our bodies! Vegetable oils have been linked to increased oxidation, inflammation and cellular damage.

However the right fats are essential for your health and hormones. Choose good quality cold pressed olive/macadamia/avocado/coconut oils, and you can also add hemp/chia/flaxseed oils to room temperature or cold foods - never heat these ones. Oils are fragile and are destroyed or made rancid (which you can smell!) by heat, light and oxygen. You can watch a video here that explains what to look for when purchasing oils and fats.

While this list may seem like it cuts a lot of food out, it does eliminate a lot of packaged processed foods - but there’s still lots of delicious real foods you can eat! Healthy eating can take a little planning ahead, but there are so many great real food blogs and recipe books to help you out. Some of my favourites are JS Health, Lee Holmes, Sarah Wilson and Pete Evans. It’s all about listening to your body and working out what foods help you feel your best - and then aiming to eat them as much as possible.

Herbs and spices are also a great way to add extra flavour and have many therapeutic effects such as reducing inflammation and supporting immune function. Ginger and turmeric are my top two for endometriosis or painful periods - you can use them in cooking and also drink as teas.

If you’d like more support in making food choices or working on hormone balance I’d love to help you.

Marion McConnell is a degree qualified Naturopath who helps women balance their hormones and get their life back!  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.

Endometriosis Treatment

If you've been diagnosed with Endometriosis or experience painful periods you can find relief with the right treatment!  An imbalance in hormones, immunity and inflammation are all possible contributors to the painful symptoms, and fortunately there are natural treatments that can improve these underlying imbalances and your symptoms.  

If you have been prescribed the Pill or Mirena for period pain, unfortunately these will not be resolving the underlying issues.  While they have a place in the short term and can help reduce pain, using other tools to resolve the underlying imbalances will offer you true long term relief from pain.

Here are my top three pointers for addressing Endometriosis - 

AUTO-IMMUNITY

Research indicates that Endometriosis may be an auto-immune condition, and if so this changes the treatment approach to rebalancing a haywire immune system rather than just looking at hormone levels.  A huge part of our immune system resides in our digestive tract, in particular our gut bacteria and the integrity or strength of our gut lining.  In auto-immune conditions the gut lining has become impaired or 'leaky', allowing substances to pass from our digestive tract to our bloodstream that normally wouldn't get through, and this sets off an immune response.

Auto-immune conditions can impact different body parts - such as Rheumatoid Arthitis (joints), Hashimotos (thyroid) or Multiple Sclerosis (nervous system), however they all have the same underlying issue - an immune system that has gone haywire.  These auto-immune conditions and leaky gut can develop over time from multiple factors including stress, antibiotics, antibacterial products, processed foods, sugars, alcohol and pesticides on food.

There are specific herbs and nutrients which can help improve gut integrity in addition to reducing or eliminating the above influences.  Glutamine, zinc carnosine, licorice, aloe vera, turmeric, slippery elm along with vitamin A and D are all important for gut integrity.  Including broths, slow cooked meals and fermented vegetables can also support gut health.  It's best to start slow if introducing fermented foods and if they upset your digestive system you may need to work on improving your gut health with a practitioner first.

TURMERIC

This amazing spice has many researched health properties which explain why it can significantly help with Endometriosis symptoms.  Turmeric can help reduce the inflammation, oxidation and cell proliferation involved in Endometriosis, along with supporting or moderating the immune system.  

If there are elevated levels of estrogens, turmeric may also help reduce these and support liver detox which is how your body removes excess hormones.  Look for a good quality supplement with either black pepper or with turmeric as a phospholipid/fat form for optimal absorption - Curcumin is the active component of Turmeric.  Some supplements also contain Boswellia or Ginger which are also great anti-inflammatory herbs and can also help reduce period pain.

HORMONAL IMBALANCE

Many women may develop hormonal imbalances over time especially in our modern stressful and chemical laden environments!  An imbalance between progesterone and estrogens can contribute to painful periods and Endometriosis.  Ongoing stress has a huge impact on other hormone levels, while chemicals in body care and plastics are known to disrupt hormone balance.  Use of the Pill can also contribute to hormonal imbalances.

Hormone levels can be assessed through saliva testing by a Naturopath and it is possible to return your hormones to a happy balance through supplements, dietary and lifestyle changes.  

One of the most effective supplements at improving estrogen levels is DIM or I-3-C for short - this compound is derived from broccoli and helps to metabolise and reduce excess estrogen.  Working on stress management and using herbs such as Rehmannia and Withania can help support your adrenals and reduce the impact of stress on your body and other hormones. Vitex or Chaste Tree can be helpful when progesterone is low.

You can also support your liver and digestive system to metabolise and remove excess hormones by including adequate quality protein, fats and a variety of vegetables and herbs - especially cruciferous (broccoli, cauliflower, cabbage, brussel sprouts), garlic, onion, ginger, rosemary and turmeric.

If you suffer from painful periods or Endometriosis I'd love to help you address the underlying causes and find relief from pain.

Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue.  The clinic is located in New Farm Brisbane, and consultations are also available via Skype.  You can contact Marion here.