Managing Endometriosis with Key Nutrition Strategies

1. Build an anti-inflammatory foundation

An anti-inflammatory style of eating may help support your body if you’re living with endometriosis by reducing inflammation. This doesn’t mean strict rules - it simply means focusing on more wholefoods and fewer highly processed ones.

Try including more:

• Fruits and vegetables
• Wholegrains
• Plant-based proteins
• Healthy fats (especially omega-3s)
• Herbs and spices
• Adequate hydration

And reducing (not avoiding):

• Processed sugars
• Saturated fats (especially from processed meats and fried foods)
• Ultra-processed foods
• Alcohol

2. Focus on fibre

Increasing your fibre intake can make a real difference if you’re living with endometriosis. Fibre helps your body clear excess oestrogen and supports regular bowel movements, which is important when symptoms like bloating, cramping or constipation are common. Wholegrains such as brown rice, quinoa, barley and bulgur are great options, along with fruit, vegetables, legumes, nuts and seeds. Aim for 25g of fibre a day, increasing it gradually, and remember to drink more water to support your gut as it adjusts.

3. Boost antioxidants

Antioxidants help calm inflammation and oxidative stress - two things that are often elevated in people with endometriosis. An easy way to increase your intake is to eat a variety of colourful fruit and vegetables. Think berries, leafy greens, tomatoes, capsicum and cruciferous vegetables like broccoli or cabbage. Nuts and seeds (especially those rich in vitamin E), wholegrains and extra-virgin olive oil also contribute valuable antioxidants. Vitamins C and E are commonly discussed in supplement form for symptom support, but the good news is these nutrients are naturally found in the foods above.

4. Include oily fish for omega-3s

Omega-3 fatty acids have anti-inflammatory properties and are key building blocks for the body’s natural pain-relieving pathways. Research shows they may help reduce inflammation, pain intensity and even pain duration in people with endometriosis.

Aim for two to three serves of oily fish each week - salmon, sardines, mackerel, trout or tuna are all great options. For plant-based eaters, flaxseeds, chia, hemp seeds and walnuts provide ALA, a plant omega-3, though it’s converted less efficiently.

If eating fish is challenging, a therapeutic-dose omega-3 supplement may be helpful. Speak with your healthcare team to see whether this is right for you.

5. Personalise gluten, dairy & soy

Gluten, dairy and soy are often discussed in the endometriosis space, yet they’re not foods we routinely recommend avoiding. They provide valuable nutrients that can support symptom management. Soy foods like tofu, soy milk and edamame contain phytoestrogens that may help regulate estrogen. Dairy can be protective, with 2–3 serves daily linked to a lower risk of endometriosis. Gluten-containing grains are also fibre-rich.

That said, some people do feel better reducing certain foods, and that’s completely okay. The key is making personalised changes and ensuring nutrient needs are still met.

6. Be mindful with caffeine & alcohol

Caffeine and alcohol affect everyone differently, and you don’t need to avoid them with endometriosis. However, some people find that higher amounts can influence pain, sleep, anxiety or digestion.

For caffeine, amounts above 300 mg per day may worsen symptoms, so keeping to around 200 mg per day - roughly two small coffees, or one coffee and two cups of tea - is a helpful guide. Alcohol can increase inflammation and may leave some people feeling more pain or fatigue the next day. If you choose to drink, keeping it occasional and lower in volume is often the most supportive approach.

7. Support your nervous system

Lastly, it’s important to consider how your nervous system interacts with endometriosis, as it can influence how strongly symptoms are felt. Creating small moments of calm can help reduce pain sensitivity and support your overall wellbeing. Try to prioritise good-quality sleep, gentle movement such as walking, stretching or yoga, and mindfulness or simple breathing practices to help regulate your body’s stress response. These small habits can make a meaningful difference over time.

Nutrition can play a valuable role in helping you feel more supported when living with endometriosis. While it isn’t a cure, it can make day-to-day symptoms easier to manage. And because there’s no one “endo diet,” the most helpful approach is the one that fits you, your body, your lifestyle and your unique symptoms.

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