Endometriosis is a painful condition where tissue grows in the wrong places inside a woman’s body. Scientists reviewed lots of research to understand how food affects this condition. They found that eating certain foods—like red meat, processed foods, and foods high in unhealthy fats—might make endometriosis worse by causing inflammation. But eating foods rich in antioxidants, omega-3 fatty acids, vitamins, and fiber may help reduce pain and symptoms. The review suggests that what you eat, along with exercise and good sleep, could be an important part of managing endometriosis.

The Quick Take

  • What they studied: How different foods and nutrients affect endometriosis—a painful condition where tissue grows outside the uterus—and whether diet changes can help manage symptoms
  • Who participated: This was a review of existing research studies, not a new experiment with participants. Scientists looked at many previous studies about food, nutrition, and endometriosis
  • Key finding: Foods that cause inflammation (like red meat, processed meats, unhealthy fats, and too much caffeine) may make endometriosis worse, while anti-inflammatory foods (like fish with omega-3s, vegetables, fruits, and whole grains) may help reduce symptoms
  • What it means for you: If you have endometriosis, changing what you eat might help reduce pain and improve how you feel. Focus on eating more anti-inflammatory foods and less processed food. However, talk to your doctor before making big diet changes, as everyone’s body is different

The Research Details

This study is a comprehensive review, which means scientists read and analyzed many previous research studies about nutrition and endometriosis. Instead of doing their own experiment with patients, they looked at what other scientists had already discovered and found common patterns. They examined studies about different foods, nutrients, and how they affect endometriosis symptoms and inflammation in the body.

The researchers organized their findings into two main groups: foods and nutrients that seem to make endometriosis worse (called pro-inflammatory) and foods that seem to help (called anti-inflammatory). They also looked at how lifestyle factors like exercise, sleep, and stress management work together with diet to help manage the condition.

This type of study is useful because it brings together information from many different research projects to give a bigger picture of what we know about a topic.

Reviews like this are important because they help doctors and patients understand what the current research says about a health topic. Since endometriosis is a complex condition and scientists don’t fully understand what causes it, looking at all available research helps identify patterns and promising treatments. This information can guide people with endometriosis to make better food choices while waiting for more detailed research.

This is a review of existing research, not a new study with participants, so it depends on the quality of the studies it reviewed. The findings are based on patterns researchers noticed across multiple studies, which makes them more reliable than a single study. However, because endometriosis research is still developing, some findings are stronger than others. The review notes that more research is needed to fully understand exactly how diet affects endometriosis and to create personalized diet plans for different people.

What the Results Show

The review found strong evidence that certain foods appear to increase inflammation in the body, which may worsen endometriosis. These include red meat, processed meats (like bacon and deli meats), foods high in saturated fats and trans fats, and excessive caffeine. These foods seem to trigger the body’s inflammatory response, which can intensify endometriosis pain and symptoms.

On the positive side, the review identified several nutrients and foods that appear to protect against endometriosis or reduce its symptoms. These include antioxidants (found in colorful fruits and vegetables), B vitamins, vitamin D, calcium, omega-3 fatty acids (found in fish and flaxseed), and dietary fiber (found in whole grains and vegetables). These nutrients seem to calm inflammation and support the body’s natural healing processes.

The research suggests that the connection between diet and endometriosis works through two main pathways: reducing inflammation throughout the body and balancing hormones. Endometriosis involves abnormal hormone levels, and certain foods can help regulate these hormones naturally.

Beyond diet alone, the review emphasized that lifestyle factors work together with nutrition to manage endometriosis. Regular physical activity appears to reduce symptoms and inflammation. Getting enough sleep and managing stress also play important roles in managing the condition. The review suggests that a complete approach—combining a healthy diet with exercise, good sleep, and stress reduction—is more effective than diet changes alone.

This review builds on previous research that suggested diet affects endometriosis but provides a more complete picture by examining many studies together. Earlier research had identified some individual nutrients as helpful, but this review confirms those findings and adds new information about which foods to avoid. The findings align with general anti-inflammatory diet principles that help with other chronic conditions, suggesting these dietary approaches have broad health benefits.

This review has several important limitations. First, it’s based on existing studies, some of which may have been small or had design issues. Second, most research on endometriosis and diet is still relatively new, so scientists don’t have decades of data like they do for other health conditions. Third, endometriosis affects people differently, so what helps one person might not help another equally. The review notes that more research is needed to understand exactly how diet works for endometriosis and to create personalized recommendations for different patients. Additionally, the review couldn’t establish definite cause-and-effect relationships—it shows associations between foods and endometriosis, but doesn’t prove that foods definitely cause or cure the condition.

The Bottom Line

Based on this review, people with endometriosis may benefit from: (1) Eating more anti-inflammatory foods like fish, vegetables, fruits, whole grains, nuts, and seeds; (2) Limiting red meat, processed meats, and foods high in unhealthy fats; (3) Reducing caffeine intake; (4) Getting enough vitamin D, calcium, and B vitamins through food or supplements; (5) Combining diet changes with regular exercise, adequate sleep, and stress management. Confidence level: Moderate. These recommendations are based on patterns in research, but individual results may vary. Always consult with your healthcare provider before making significant diet changes, especially if you’re taking medications.

These findings are most relevant for people who have been diagnosed with endometriosis or suspect they might have it. Women experiencing severe menstrual pain, heavy bleeding, or pain during intercourse should talk to a doctor about endometriosis. These dietary recommendations may also be helpful for people with other inflammatory conditions. However, this research is not meant to replace medical treatment—it should be used alongside doctor-recommended care. People with severe endometriosis should work with their healthcare team before making major diet changes.

Diet changes typically take time to show benefits. Most people don’t notice improvements in endometriosis symptoms for 4-8 weeks after changing their diet. Some people may see benefits sooner, while others may need 2-3 months to notice a difference. It’s important to be patient and consistent with diet changes. If you don’t notice improvement after 3 months, talk to your doctor about other options. Remember that diet is one tool—combining it with exercise, stress management, and medical treatment tends to work better than diet alone.

Want to Apply This Research?

  • Track daily pain levels (on a scale of 1-10) and which foods you ate that day for 4 weeks. Note patterns between specific foods and symptom flare-ups. Also track sleep hours, exercise minutes, and stress levels to see how these factors connect with your endometriosis symptoms.
  • Start by adding one anti-inflammatory food daily (like adding salmon to dinner twice a week or eating a handful of berries as a snack) rather than trying to change everything at once. Once that feels normal, gradually reduce one pro-inflammatory food (like having one less coffee per day or choosing chicken instead of red meat once a week). Small, gradual changes are easier to stick with than dramatic overhauls.
  • Create a weekly symptom and food log that tracks: (1) Pain level each day, (2) Main foods eaten, (3) Sleep quality and hours, (4) Exercise or movement, (5) Stress level. Review your log weekly to identify which foods seem connected to better or worse symptoms. Share patterns with your doctor to refine your personal nutrition plan over time.

This review summarizes research about nutrition and endometriosis but is not a substitute for professional medical advice. Endometriosis is a serious medical condition that requires diagnosis and treatment from a qualified healthcare provider. While dietary changes may help manage symptoms, they should not replace medical treatment prescribed by your doctor. Before making significant changes to your diet or starting supplements, especially if you’re taking medications or have other health conditions, consult with your healthcare provider or a registered dietitian. Individual responses to dietary changes vary, and what works for one person may not work for another. If you experience severe pain, heavy bleeding, or other concerning symptoms, seek immediate medical attention.