Endometriosis is based on a chronic inflammatory process, so there should be little meat on the plate. Intolerable foods or foods rich in histamine can also aggravate symptoms.
Endometriosis is a painful chronic inflammatory disease that affects millions of women in Germany. Hormone therapy is often tried, but it is often very stressful due to its side effects.
A change in diet alone can make a huge difference. Nutrition therapy is based on several pillars, in particular:
- Inhibition of chronic inflammation through an anti-inflammatory diet with good fats and phytochemicals
- Reduction of irritants such as histamine
- if you are overweight: lower the estrogen level by reducing excess kilos.
Meat consumption should be limited because red meat and sausage in particular contain many pro-inflammatory substances. Among them is arachidonic acid, an omega-6 fatty acid found primarily in pork. Too much sugar also promotes inflammation. Therefore, it makes sense to limit the consumption of snacks, sweets, pastries, and white flour products. Wheat is also pro-inflammatory for some.
Instead, a lot of vegetables should be on the menu. There is recent study evidence that cruciferous vegetables have a beneficial effect on inflammation in endometriosis. They also affect tissue water balance: less water, less swelling, and potentially less discomfort.
Omega-3 fatty acids also support the organism effectively in fighting inflammation. Omega-3 fatty acids are particularly found in high-fat fish such as salmon, herring, and mackerel, as well as in high-quality linseed oil. Other omega-3 sources include rapeseed oil, walnut oil, and especially algae oil.
In the case of endometriosis, note intolerance, and allergies
Endometriosis rarely occurs in isolation – autoimmune diseases or intestinal problems due to intolerance or allergies are quite common companions. A diagnostic clarification is worthwhile. Avoiding gluten, for example, sometimes leads to a significant improvement in symptoms. You can find out exactly what to leave out by keeping a food diary. Professional support (medical nutrition or nutritionists) can be extremely helpful here.
In order to protect the intestines, those affected should only eat small amounts of flatulent vegetables such as raw onions, garlic, cabbage and legumes and preferably not eat raw vegetables in the evening. Other tips: Enjoy coffee and alcohol in moderation, preferably still water and no bread fresh from the oven.
Omit cycle-dependent histamine in endometriosis
Since histamines can increase the pain and quite a few of those affected are particularly sensitive to this, a cycle-dependent omission of histamines can help to alleviate the symptoms. With the help of an elimination diet for a good four weeks, it can be determined whether and to what extent avoiding histamines improves the symptoms. Since a low-histamine diet is very restrictive, you should definitely keep a food and symptom diary and then only omit what really causes problems. So it can make sense to avoid histamine-containing foods for a week before your period and during your menstrual period. Histamine is found, for example, in chocolate, red wine, tomatoes, spinach, avocado, and in lactic acid fermented vegetables such as sauerkraut, as well as in mature cheeses or sausages.
Balance hormone levels with weight loss
Obesity changes the hormonal balance. The fact that abdominal fat emits pro-inflammatory messenger substances aggravates the symptoms. Losing weight can lower hormone levels, preventing new endometriosis tissue from growing.
What to eat for endometriosis: foods and recipes
If you change your diet to include anti-inflammatory foods, you can alleviate your symptoms and save on some medication. In the case of histamine sensitivity, please also note the histamine list – possibly depending on the cycle.