Nutrition for Endometriosis: Eating to Ease the Pain

Photo by Micheile Henderson

Endometriosis is a chronic, inflammatory condition that can impact much more than reproductive health. From digestive discomfort to fatigue and pelvic pain, the symptoms can be overwhelming. While food can’t cure endometriosis, it can play a meaningful role in symptom management. We work closely with women to use nutrition as a supportive tool to help reduce inflammation and improve overall wellness.

The Anti-Inflammatory Foundation

At the heart of endometriosis-friendly nutrition is a focus on anti-inflammatory foods. Inflammation is a key driver of pain and discomfort for many people with endometriosis, so eating in a way that helps calm the body’s immune response is essential. 

Anti-inflammatory foods work by lowering the production of pro-inflammatory compounds in the body, such as cytokines and prostaglandins. They’re also rich in antioxidants, which help neutralize free radicals—unstable molecules that contribute to oxidative stress, a type of cellular damage linked to chronic inflammation and hormone disruption. 

Start by loading your plate with colorful vegetables and fruits, especially leafy greens like spinach, kale, and Swiss chard. These are packed with antioxidants, fiber, and phytonutrients that help support detoxification and reduce inflammation at the cellular level. Berries, oranges, and cruciferous vegetables like broccoli and cauliflower are also excellent choices for their vitamin C content and anti-inflammatory compounds. 

That said, cruciferous vegetables can be a double-edged sword for some. While they support liver detox pathways and estrogen metabolism, they may increase symptoms in individuals who are sensitive to estrogen fluctuations, due to their impact on how estrogen is processed in the body. If you notice discomfort after eating these, it may be worth moderating your intake or working with a nutrition professional like those at Katie Chapmon Nutrition to personalize your approach. 

Nutrition is powerful, but it’s just one piece of the puzzle. For some, combining anti-inflammatory eating with other supportive modalities—like supplementation, pelvic physical therapy, or guided stress reduction—can create a more holistic and effective management plan for endometriosis. More to come on this in our upcoming blogs!

Add More Omega-3s

Omega-3 fatty acids are well known for their inflammation-fighting properties. These healthy fats help reduce the production of prostaglandins—hormone-like substances that can increase pain and cramping.

Fatty fish such as salmon, mackerel, sardines, and trout are top sources of omega-3s. For plant-based options, incorporate flaxseeds, chia seeds, hemp seeds, and walnuts into your meals. These can be added to smoothies, salads, or oatmeal for a simple nutritional boost.

Focus on Gut Health

Emerging research suggests a strong link between gut health and hormone regulation. A healthy gut microbiome can help metabolize and eliminate excess estrogen, which may improve endometriosis symptoms.

Support your gut by eating probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and miso. Pair these with prebiotic fiber from foods such as oats, bananas, asparagus, onions, and legumes. This fiber feeds the beneficial bacteria in your gut, promoting better digestion and a balanced microbiome.

Build Balanced Meals

Balanced meals that include fiber, healthy fats, and protein can help stabilize blood sugar and reduce hormone fluctuations. These components also support steady energy and reduce inflammation throughout the day.

Aim for meals that combine complex carbs like quinoa, brown rice, or sweet potatoes with protein sources such as eggs, tofu, beans, or fish. Add in healthy fats like avocado, olive oil, and nuts to complete your plate.

Managing endometriosis with nutrition doesn’t require perfection. Start by adding in more whole, nourishing foods one step at a time. Focus on consistency and how your body responds, rather than strict rules or restrictions. Small, intentional changes can create meaningful improvements in pain levels, energy, and overall quality of life.

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 14th, 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.