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What to eat and what to avoid when you have endometriosis

In Features, Nourish, Stories, Wellness by Nicole Fuge

Do you suffer from endometriosis? Want to know how to manage its symptoms? Nutritionist Kelly Richardson shares some helpful tips and tricks for women going through endometriosis.

By Kelly Richardson

One in nine women in Australia are dealing with the challenges of living with endometriosis.

But the good news is following a healthy, nutritious and balanced diet could be key to managing symptoms of endometriosis. Yay!

Endometriosis is a debilitating condition, where tissue that normally lines the inside of the uterus grows outside the uterus — causing severe pain, weight gain, and in some cases infertility.

Here is an endo-friendly diet, which can help alleviate some of the symptoms associated with the condition. This includes adding a myriad of healthy foods while avoiding foods that may exacerbate the symptoms.

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Foods to include

High-fibre foods

Incorporating high-fibre foods such as lentils and legumes, whole grains, nuts and seeds can assist the digestive system and help the bowel to run smoothly.


A diet high in antioxidants, such as fresh fruits and vegetables is also important. Having five to eight servings per day will ensure you are getting the antioxidants you need.

Fatty acids

Omega-3 is a powerful anti-inflammatory fatty acid with many benefits. This can be consumed in the form of fish or cod liver oil, chia, flax or hemp seeds, walnuts or oily fish such as salmon and mackerel.

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Foods to avoid


Reducing or eliminating gluten can also be a good option if they are experiencing irritable bowel syndrome symptoms (IBS). This may include bread, flour, oats and pasta.

Unhealthy sweets and oils

Alcohol, caffeine, processed and high sugar foods and foods high in vegetable oils may cause the inflammation to worsen and therefore, increase the pain and symptoms of endometriosis.

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