A Day of Eating with Endometriosis: Nourishing Choices to Support Your Body

Photo by: Ello

Eating with endometriosis doesn’t have to feel restrictive or complicated—it means choosing foods that support your hormones, reduce inflammation, and help you feel your best. We guide clients through what a balanced, endometriosis-friendly day of eating might look like. Below is a sample day that aligns with anti-inflammatory nutrition principles and supports gut and hormonal health.

Morning: Start with a Balanced Breakfast

Meal:
Oatmeal with flaxseeds, chia seeds, blueberries, and almond butter

Oats are a great source of fiber, which helps support estrogen metabolism and gut health. Flaxseeds and chia seeds provide plant-based omega-3s, while blueberries are rich in antioxidants. Almond butter adds protein and healthy fats to keep blood sugar steady and energy levels up.

Optional beverage:
Herbal tea or warm lemon water with a splash of ginger

Avoiding too much caffeine can help minimize inflammation and hormonal disruption. Ginger, in particular, has natural anti-inflammatory properties and can help ease digestion.

Mid-Morning Snack: Keep It Light but Satisfying

Snack:
Carrot sticks with hummus and a few walnuts

Raw veggies add extra fiber and nutrients, while hummus provides plant-based protein and healthy fats. Walnuts offer additional omega-3s and help keep you full until lunch.

Afternoon: A Nourishing Lunch

Meal:
Grain bowl with quinoa, roasted sweet potato, sautéed kale, chickpeas, avocado, and a tahini-lemon dressing

This colorful, nutrient-dense bowl is rich in fiber, plant protein, and anti-inflammatory compounds. Quinoa is a complete protein and sweet potatoes are high in antioxidants. Kale and avocado support hormonal balance, and tahini adds calcium and healthy fats.

Mid-Afternoon Snack: Gut and Hormone Support

Snack:
Coconut yogurt with sliced kiwi and ground flaxseed

Coconut yogurt is a dairy-free, probiotic-rich option that supports gut health. Kiwi is high in vitamin C and fiber, and flaxseeds continue to provide hormone-supportive lignans.

Evening: A Comforting, Anti-Inflammatory Dinner

Meal:
Baked salmon with a side of steamed broccoli, wild rice, and a drizzle of olive oil

Salmon is one of the best sources of omega-3s and supports both inflammation reduction and hormone regulation. Broccoli contains compounds that help the body metabolize estrogen, and wild rice offers fiber and complex carbs. Olive oil adds healthy fats to support absorption of fat-soluble vitamins.

After-Dinner Wind Down: Light and Soothing

Optional beverage:
Chamomile or peppermint tea

Both teas support digestion and relaxation, making them great options for winding down before bed. Chamomile also has mild pain-relieving and anti-inflammatory effects.

A day of eating with endometriosis doesn’t have to be rigid or restrictive. Focus on adding whole, nutrient-dense, anti-inflammatory foods that support your body from the inside out. With a little planning and a lot of color on your plate, you can nourish your body in a way that feels sustainable and empowering

Interested in learning more about how we support endometriosis, we’d love to work with you! Click this link to schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs. 

Published: July 28th, 2025

This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.