How do I manage endometriosis with diet?

Bottom lineDiet can't cure endometriosis and the evidence is limited, but an anti-inflammatory approach - plenty of vegetables, fruit, whole grains, fiber, healthy fats, and omega-3s, while limiting ultra-processed foods, excess sugar, and sometimes red meat, alcohol, or caffeine - helps some people feel better alongside medical treatment; keep changes sustainable, see a dietitian if needed, and don't replace prescribed care with diet.

Diet can't cure endometriosis, and the evidence is still limited - but some people find that an anti-inflammatory way of eating helps them feel better alongside medical treatment. It's worth trying as a complement, not a replacement, for care.

An anti-inflammatory approach

• Eat plenty of vegetables, fruit, whole grains, and fiber
• Include healthy fats like olive oil, nuts, seeds, and oily fish (omega-3s)
• Choose lean proteins and legumes
• Limit ultra-processed foods, excess sugar, and trans fats

Things some people experiment with

• Reducing red and processed meat
• Cutting back on alcohol and caffeine
• Some try identifying personal trigger foods (for example via a guided elimination approach)

These are individual - what helps one person may not help another.

Keep expectations realistic

• Diet is a supportive measure, not a treatment that removes endometriosis
• Make changes that are sustainable and balanced - avoid very restrictive diets, which can do more harm than good
• A dietitian can help you make changes safely, especially if you have other conditions

Don't skip medical care

Continue your prescribed treatment and see a clinician for pain that's severe or worsening - diet works best alongside it.

Femora helps you track symptoms alongside changes you make so you can see whether diet tweaks help you.