Top 8 diets help to fight against Endometriosis. Endometriosis is estimated to affect many of the ten women worldwide.
It is a disease involving the reproductive system in which tissues such as the endometrium grow outside the uterus in areas such as the eggs, abdomen, and intestines. Usually, endometrial tissue is found only inside the uterus.
Symptoms include painful moments and heavy bleeding, pain during sex, painful bowel movements, and infertility.
The cause of endometriosis is unknown, and there is currently no cure.
However, certain foods can increase or decrease the risk of endometriosis, and some women find that making changes in diet can help reduce symptoms.
Here are 8 dietary changes that can help treat endometriosis.
1: Increase Your Omega-3 Fat Diet
Omega-3 is a healthy, anti-inflammatory oil found in oily fish and other animal and plant sources.
Certain types of fats, such as vegetable oils that contain omega-6 fats, can promote pain and inflammation. However, omega-3 fats are believed to have the opposite effect, acting as a building block for your body- and pain-reducing molecules.
Given that endometriosis is often associated with increased pain and inflammation, having a high amount of omega-3 to omega-6 fats in the diet can be very helpful for women with this condition.
In addition, high levels of omega-3 to omega-6 fats have been shown to inhibit the survival of endometrial cells in test-tube studies. Preliminary evidence suggests that omega-3 fats can help reduce early endometrial cell proliferation.
In addition, one observational study found that women who ate high levels of omega-3 fats were 22% less likely to develop endometriosis, compared with women who ate very low levels.
Finally, researchers found that taking fish oil supplements containing omega-3 oils can significantly reduce menstrual symptoms and pain.
However, the evidence is inconclusive. Other experimental studies have not found an association between fat intake and risk of endometriosis.
However, whether you are eating high-fat fish or taking omega-3 supplements, increasing your intake of these fats is one of the easiest changes you can make to fight the pain and discomfort associated with endometriosis.
Omega-3 fats contain anti-inflammatory properties, and have been shown to help reduce temporary pain. In addition, high omega-3 fatty foods are associated with a reduced risk of endometriosis.
2: Avoid Trans Fats
In recent years, trans fats have become notorious for ill health.
Studies have found that commercial fats increase the levels of “bad” LDL cholesterol and reduce the “good” HDL cholesterol, thereby increasing the risk of heart disease and death.
Trans fats are created when unmixed liquid fuels are blasted with hydrogen until they harden. Manufacturers often make trans fats in order to give their products longer shelf life and a more diffuse texture.
This makes them suitable for use in a variety of fried and processed foods, such as crackers, donuts, refrigerators and cakes.
However, starting in 2018 the US Food and Drug Administration (FDA) will ban fats being transferred to all food products due to the risks they pose to health. Until then, it is wise to avoid products that contain trans fats.
In particular, women with endometriosis should be sentenced. Another experimental study found that women who ate the highest amount of hand oil had a 48% risk of developing endometriosis.
One study is not entirely convincing, but avoiding trans fats is a good recommendation regardless.
You can tell if a product has trans fats by reading the label. Anything that contains hydrogenated fats contains trans fats as well.
Trans fats, found in other processed foods, increase the risk of heart disease. Other evidence has also suggested that they may increase the risk of endometriosis.
3: Reduce Red Meat
Red meat, especially processed red meat, has been linked to a higher risk of certain diseases. In fact, supplementing red meat with another source of protein can promote inflammation, which is often associated with endometriosis.
In addition, one observational study found that women who ate more meat and ham had a higher risk of endometriosis, compared to those who ate less meat or ham. However, two other studies failed to obtain the same result.
Other evidence suggests that eating too much red meat may be linked to higher levels of estrogen in the blood. Since endometriosis is an estrogen-dependent disease, high levels of estrogen in the blood can increase the risk of this condition.
Currently, there is not enough research on red meat and endometriosis to make a strong recommendation. Although current evidence contradicts, some women may benefit from reducing their red food intake.
Red meat has been linked to a higher risk of endometriosis in some studies. It can also lead to increased estrogen levels.
4: Eat More Fruits, Vegetables and Whole Grains
Fruits, vegetables, and whole grains are full of vitamins, minerals, and fiber.
Filling your plate with these combinations ensures that your diet is full of essential nutrients and also reduces your calorie intake.
These foods and their benefits can be very important for those with endometriosis.
In fact, a high-fiber diet can lower estrogen levels.
This means that eating a high fiber diet can be a great strategy for women with endometriosis.
Whole fruits, vegetables, and whole grains are the best sources of dietary fiber. These foods also provide antioxidants, which can also help fight inflammation.
One study found that women with endometriosis who followed an antioxidant diet for four months had the potential to increase antioxidant capacity and decrease symptoms of oxidative stress.
Some studies have found that taking antioxidant supplements significantly reduced endometriosis-related pain.
One study specifically investigated the relationship between endometriosis and eating raw fruits and vegetables. It has been found that high diets of these foods are associated with a lower risk of the condition.
However, the findings were inconsistent. Some studies have found that eating too much fruit is associated with an increased risk of endometriosis.
Another possible explanation is that eating too much fruit often comes with increased pesticide use. Certain types of pesticides can have side effects such as estrogen, which can also affect endometriosis.
Without further research, it is impossible to say for sure how the influx of fruits and vegetables affects endometriosis. However, the available evidence suggests that following a diet rich in fruits, vegetables, and whole grains may be a good idea.
Fruits, vegetables, and whole grains are high in dietary fiber, which can help reduce estrogen levels in the body. They also provide vitamins, minerals, and antioxidants, which can help fight pain and oxidative stress.
5: Limit caffeine and alcohol
Health experts often recommend that women with endometriosis reduce their caffeine and alcohol intake.
Numerous studies have found that women with endometriosis are more likely to use alcohol than women without the disease.
However, this does not prove that heavy drinking causes endometriosis. For example, it could mean that women with endometriosis tend to drink more alcohol because of the disease.
In addition, a few other studies found no link between alcoholism and endometriosis.
Similarly, the potential link to caffeine is unclear.
While several studies have found that caffeine or coffee drinking is associated with a higher risk of endometriosis, a major review has found that eating caffeine does not increase the risk of the condition.
Despite these effects, alcohol and caffeine intake are both associated with elevated levels of estrogen, a protein that carries estrogen throughout the body.
Although there is no clear evidence linking caffeine or alcohol to the risk or severity of endometriosis, some women still prefer to reduce or eliminate these substances from their diet.
Some studies suggest that caffeine and alcohol may increase the risk of endometriosis. Also, a diet high in caffeine can increase estrogen levels. Although this evidence is incomplete, some women still prefer to reduce their penetration.
6: Limit Processed Foods
Reducing your processed diet is a good idea for almost anyone, and doing so can help in the management of endometriosis.
Consumed foods are often high in unhealthy fats and sugars, are low in essential nutrients and fiber, and can promote pain and inflammation.
Omega-6 fats found in vegetable oils, such as corn, cocoa, and peanut oil, can increase pain, constipation, and inflammation.
On the other hand, omega-3 fats found in fish, walnuts, and flax can help reduce pain, constipation, and inflammation;
Because of this, reducing your intake of foods such as cakes, chips, crackers, sweets, and fried foods can help reduce the pain associated with endometriosis.
For maximum effect, switch to processed foods that may help treat endometriosis, such as fatty fish, whole grains, or fruits and vegetables.
Processed foods contain essential nutrients and fiber, and often contain unhealthy fats and added sugars, both of which promote inflammation and pain.
7: Try the Gluten-Free or Low-FODMAP Diet
A certain diet can help reduce the symptoms of endometriosis.
A gluten-free diet is rarely recommended for people who do not have celiac disease or gluten sensitivity. It is thinner and can have lower fiber and nutrients, while it is higher than refined starch.
However, there is some evidence that a gluten-free diet can benefit people with endometriosis.
One study of 207 women with severe endometriosis pain found that 75% of them experienced a significant decrease in pain after 12 months on a gluten-free diet.
This study did not include a control group, so the placebo effect cannot be calculated.
However, another study of 300 women found similar results and included them in the control group. One group was only taking the medication, while the other group was taking the medication and following a gluten-free diet.
At the end of the study, the group following a gluten-free diet experienced a significant reduction in pelvic pain.
Low FODMAP Foods
A low FODMAP diet can also be helpful for women with endometriosis.
This diet is designed to relieve intestinal symptoms in patients with irritable bowel syndrome (IBS). It requires avoiding foods high in FODMAP, a term representing oligo-, di- and monosaccharides and polyols.
Gut bacteria boil FODMAPs, which lead to gas production that causes pain and discomfort in those with IBS.
A study in people with IBS or IBS with endometriosis found that a low-FODMAP diet improved IBS symptoms in 72% of those with endometriosis and IBS, compared with 49% in those with IBS alone.
Both gluten-free foods and low-FODMAP foods can be debilitating and difficult to manage. However, they can provide relief from the symptoms of endometriosis.
If you decide to try some of these foods, it is a good idea to meet with a dietitian to create a plan that will work for you.
Some studies have shown that a gluten-free diet can help reduce the symptoms of endometriosis, while a diet low in FODMAP may reduce the symptoms of IBS in women with endometriosis and IBS.
8: Soy Can Benefit
Some endometriosis diets recommend removing soy from your diet. This is because soy contains phytoestrogens, which are plant compounds that can mimic estrogen.
However, little is known about how phytoestrogens affect endometriosis.
Some evidence suggests that they may be dangerous. One study found that women fed soy formula as infants were twice as likely to develop endometriosis than women who were not fed soy formula as infants.
In addition, several animal studies and case reports of women with endometriosis have reported side effects associated with taking soy supplements.
However, many studies examining soy diets in women with endometriosis found the opposite.
One study found that eating soy was not associated with an increased risk of endometriosis, while three other studies found that eating soy reduced its risk or severity.
Interestingly, phytoestrogen called puerarin is currently being investigated in animal studies as a possible treatment for endometriosis.
Researchers have suggested that instead of enhancing estrogen-like effects in the body, phytoestrogens have the opposite effect, blocking estrogen effects and reducing endometriosis.
Generally, estrogen binds to the cell receptors that make up your tissues.
The effects of phytoestrogens are weaker than those of estrogen itself. So the hypothesis is that when phytoestrogens bind to estrogen receptors, fewer impersonal receptors are available for estrogen to act on them. This may have an anti-estrogen effect on the body.
The available evidence seems to support this view. However, further research is needed before conclusions can be drawn about the effects of soy and other phytoestrogens on endometriosis.
Some sources recommend avoiding soybeans, but it is unclear whether this is a good recommendation. While some evidence suggests that soy may have adverse effects on endometriosis, other studies have found that it reduces the risk of endometriosis.
There is no cure for endometriosis, and treatment or therapy is always the most effective way to manage the condition.
However, making changes in diet is a consistent approach that can help some women manage their symptoms.
Keep in mind that just as symptoms of this disease vary from person to person, treatments that work best for one woman may not work for another.
Take your time to try out the tips above to find the right path.