Everything You Need to Know About Endometriosis and Your Diet

Endometriosis affects around 1 in 10 women – as well as many transgender, non-binary, and gender-fluid individuals – yet it remains underdiagnosed and often misunderstood. Characterised by debilitating pain, heavy periods, fatigue, and even infertility, it can take on average 6–7 years to receive a diagnosis.

With awareness growing thanks to online “Endo Warriors” and public figures like Emma Roberts, Gabrielle Union, and Leah Williamson sharing their experiences, conversations are finally shifting. But what role does diet play in managing this chronic inflammatory condition?

What is Endometriosis?

Endometriosis occurs when tissue similar to the uterine lining grows outside the uterus. It can affect the ovaries, fallopian tubes, bowel, bladder, and pelvic floor, and in rare cases, organs like the liver, diaphragm, and even lungs. This misplaced tissue can form cysts, adhesions, and trigger widespread inflammation, leading to severe physical and emotional symptoms.

Common Symptoms

• Painful periods

• Chronic pelvic pain

• Pain during or after sex

• Painful bowel movements or urination

• Fatigue, depression, or anxiety

• Abdominal bloating and nausea

• Infertility or difficulty conceiving

Endometriosis vs PCOS

Though sometimes confused, endometriosis and PCOS are distinct conditions. PCOS is linked to excess androgens and insulin resistance, whereas endometriosis stems from oestrogen dominance and inflammation. Still, research suggests some women may experience both.

How Diet Can Make Symptoms Worse

Endometriosis is closely linked to chronic inflammation. Diets high in:

• Saturated and trans fats

• Red and processed meats

• Caffeine and alcohol
  …may worsen inflammatory pathways and pain. Exposure to pesticides has also been associated with higher risk, making it important to wash produce thoroughly.

Foods That May Help

Evidence points toward an anti-inflammatory dietary pattern:

• Vegetables & Fruit – High intakes are associated with reduced risk of endometriosis onset.

• Legumes – Linked to lower inflammatory markers and reduced adhesions.

• Dairy – Three daily portions may be protective compared with lower intakes.

• Omega-3 fatty acids – Found in salmon, walnuts, chia, and flaxseeds, may reduce pain and inflammation.

• Soy – Despite controversy, moderate intake is not shown to worsen symptoms and may help.

• Vitamin D – Deficiency is common and linked to higher risk.

• Magnesium – May reduce muscle spasms and pelvic pain.

For gut-related symptoms like bloating, diarrhoea, and constipation, a low-FODMAP diet has been shown to help — but it should be followed with professional guidance. Similarly, some patients find relief with a gluten-free approach, though evidence is still emerging.

Supplements Under Study

Certain supplements show promise in easing endometriosis symptoms:

• Omega-3 & alpha-lipoic acid – Potential pain reduction.

• Vitamins C & E – May ease menstrual cramps and pelvic pain.

• Curcumin, NAC, EGCG – Early evidence suggests reduced endometrioma size and scar tissue.

Key Takeaways

• Endometriosis is a chronic inflammatory condition with no current cure, but symptoms can be managed.

• Diet and lifestyle choices may either ease or worsen symptoms.

• An anti-inflammatory approach, with a focus on whole foods, omega-3s, and nutrient sufficiency, can make a meaningful difference.

• Work with your doctor or dietitian for a tailored plan to best support your individual needs.