Diet is very important when it comes to reducing endometriosis symptoms. Let’s see a list of what to eat if you have endometriosis to benefit from nutritious and healing foods. 

The main aggravator of endometriosis is estrogen. Excess estrogen fuels endometriosis because it increases the production of endometrial cells, causes them to clump up and grow in places other than within the uterus. 

What you eat influences your endometriosis. Following a healthy diet and eliminating foods that increase estrogen levels helps manage endometriosis a whole lot better. [Must Read: Top 10 Foods to Avoid with Endometriosis]

What to Eat if You Have Endometriosis – Top 9 Foods 

Below is a list of what to eat if you have endometriosis. There are 9 nutritious foods for endometriosis that you must start including in your diet starting from now to get relief naturally! 

1.    Oily Fish

Oily fish includes salmon, mackerel, sardines and others. Consume these in great amounts when you have endometriosis. This is because oily fish are rich in omega 3 fatty acids and Vitamin D. 

Research shows that Vitamin D is beneficial in reducing the invasion and proliferation of endometrial cells that make up endometrial tissue. It also decreases IL-6 (interleukin-6), which is one indicator of inflammation in the body. 

Ensure to buy wild caught fish and consume it several times a week to benefit from its nutrients that fight endometriosis. 

2.    Walnuts 

Nuts are nutrient powerhouses! They are one of the top foods to eat for endometriosis especially walnuts. Walnuts are powerful anti-inflammatories which is useful for fighting inflammation during menstruation. 

These nuts also contain omega 3 fatty acids that we have seen from above, help increase the prostaglandin that soothes menstrual pain & symptoms. Walnuts also contain fiber that is good for reducing the level of estrogen in the body which curbs endometrial symptoms especially the debilitating pain. 

Throw walnuts in your salads, oatmeal, yogurt, etc and make sure you soak them overnight or roast them before consumption.

3.    Dark Leafy Greens 

Dark leafy greens are superfoods in any diet. They include collard greens, spinach, kale, beet greens, and others. They contain nutrients such as iron, folate, fiber, antioxidants and phytonutrients. 

Another compound in dark leafy greens is alpha lipoic acid, which when consumed regularly helps reduce the size of endometrial cysts and decreases inflammation. You can read more about it in this research.

Dark leafy greens also contain folate, which is good for boosting female reproductive health and fertility. 

 4.    Pumpkin Seeds 

Pumpkin seeds are another top food in the list of what to eat for endometriosis! These seeds are rich in omega 3 fatty acids, a nutrient that is especially necessary when you suffer from endometriosis. 

Omega-3 fatty acids increase the body’s production of PGE1, a prostaglandin that helps soothe menstrual symptoms such as severe cramps. Prostaglandins assist the body in breaking down endometrial cells to expel them during menstrual bleeding. 

 5.    Apples 

Crunch on apples because these fruits are good for endometriosis! Apples are rich in fiber, which is very important for good digestive health. Women with endometriosis suffer from bloating, gas, constipation, diarrhea and other digestive troubles. Fiber can help regulate bowel movements which relieves constipation, gas and bloating. 

Fiber also reduces excess estrogen moving around in the body, which aggravates endometriosis. 

6.    Berries 

Berries are fun fruits we all enjoy with yogurt or cereal. But did you know that they are one of the best foods to eat when you have endometriosis? Yes! Berries, especially blueberries contain an important compound known as resveratrol. 

This study shows that resveratrol can be useful for managing endometriosis because it contains powerful anti-inflammatory and anti-angiogenic properties. 

Snack on berries and add it to yogurt to improve your endo symptoms!

7.    Bell Peppers 

Rich in Vitamin C, bell peppers are another food to eat when you have endometriosis. They are nutritious and help reduce symptoms of endometriosis! Research shows that there was a significant reduction in the volume and weight of endometrial cysts with the consumption of Vitamin C.  

Add bell peppers to your stir fry, noodles, and salads for a Vitamin C boost! 

8.    Avocado 

Creamy, buttery and absolutely delish! Avocados are one of the top foods for endometriosis. They are rich in healthy fats that are very necessary for the body to function well. Avocado helps reduce inflammation that is on a high level during endometrial pain and in menstruation. 

Eating avocado regularly helps boost fertility and improves the functioning of the female reproductive system. Make guacamole, an avocado smoothie or avo on toast!

9.    Sweet Potatoes 

Yum! Sweet potatoes are starchy foods that are rich in nutrients. They are an excellent source of beta carotene, which is converted into Vitamin A in the body. Sweet potatoes are a great nutritious food when you are looking for what to eat if you have endometriosis. 

Consuming them regularly helps remove excess bad estrogen that contributes to endometriosis. You can enjoy sweet potato fries (healthier version of French fries) in your diet.

10. Beets 

Beets are rich in non-heme iron, which is a plant source of iron. This is very important for those who suffer from heavy and prolonged periods. This crimson veggie also purifies blood and detoxifies the liver. [Read: 7 Benefits of Drinking Beet Juice First Thing in the Morning]

Enjoy beets juiced! Here’s a nice recipe: Juice 1 beet, 1 red apple and 1-inch piece of ginger. Consume fresh! 

 Must Read:

• 10 Effective Natural Remedies for Endometriosis
• 6 Healing Teas to Drink with Endometriosis
• Top 3 Juicing Recipes You Should Try for Endometriosis
• 3 Great Smoothies for Endometriosis
• 10 Helpful Herbs for Endometriosis
• List of 5 Best Natural Supplements for Endometriosis
• Top 10 Foods to Avoid if you Have Endometriosis