Endometriosis Diet: What to Eat (and Avoid) to Reduce Inflammation and Pain

Living with endometriosis can feel like an uphill battle. The chronic pain, fatigue, and emotional strain are real, and if you’re here, chances are you’re looking for new ways to manage it—ways that don’t involve more pills or side effects. That’s where food comes in. There’s growing evidence that what you eat can play a significant role in easing symptoms and reducing inflammation. Let’s explore how an endometriosis diet can make a real difference—and how it might fit into a broader wellness approach.

How Diet Affects Endometriosis

Endometriosis is an inflammatory condition, which means your body is in a constant state of stress at the cellular level. This inflammation is part of what drives the pain and fatigue many people experience. While diet alone won’t cure endometriosis, certain foods can support your body in managing inflammation and potentially reducing symptom severity.

An anti-inflammatory diet for endometriosis focuses on giving your body the nutrients it needs to repair itself, calm the immune response, and reduce oxidative stress. When combined with other approaches, such as movement, stress management, and yes—even hypnosis for pain relief—it can be a powerful part of your toolkit.

Anti-Inflammatory Diet for Endometriosis

At its core, the best diet for endometriosis is rooted in whole, unprocessed foods. Think of it as a Mediterranean-style approach, customized for inflammation reduction.

Here’s what to prioritize:

• Leafy greens and cruciferous vegetables like spinach, kale, and broccoli

• Omega-3-rich foods such as salmon, flaxseeds, and walnuts

• Whole grains like brown rice, quinoa, and oats

• Berries and colorful fruits packed with polyphenols

• Turmeric and ginger for their anti-inflammatory properties

Eating this way isn't just good for endometriosis—it’s good for overall well-being, energy levels, and even emotional resilience.

Foods to Avoid With Endometriosis

Just as some foods can ease symptoms, others may worsen them. Diets high in processed foods, sugar, and unhealthy fats can stoke inflammation.

Consider limiting or avoiding:

• Red meat, particularly processed types like bacon or sausage

• Refined carbohydrates, such as white bread and pastries

• Added sugars in sodas, snacks, and some packaged foods

• Dairy and gluten, if you have underlying sensitivities

Reducing these foods can lessen inflammation, support gut health, and help you tune into your body’s responses more clearly.

Can Diet Prevent Endometriosis?

We don’t yet have evidence that any specific diet can prevent endometriosis outright. However, a diet to prevent endometriosis might focus on reducing risk factors associated with chronic inflammation and hormonal imbalance.

Eating anti-inflammatory foods from an early age, maintaining a healthy weight, and minimizing environmental toxins are all supportive lifestyle choices. Diet can also complement understanding the endometriosis stages, helping tailor support based on severity and symptoms.

For those exploring deeper integrative strategies, the concept of endometriosis functional medicine emphasizes root causes and whole-body healing—diet being a central part.

Can Supplements Help With Endometriosis?

In some cases, supplements can offer additional support—especially if dietary intake isn’t enough. Here are a few that are commonly explored:

• Omega-3 fatty acids for inflammation

• Vitamin D, especially in those who are deficient

• Magnesium for muscle relaxation and pain relief

• Curcumin, the active component of turmeric

Before starting any supplement, it's wise to consult with a healthcare provider. The goal isn’t just to add more “stuff” but to give your body what it actually needs to function better.

Frequently Asked Questions

• Which Diet Is Best For Endometriosis?

  A Mediterranean-style, anti-inflammatory diet rich in vegetables, whole grains, healthy fats, and lean protein tends to be the most effective.

• What Shrinks Endometriosis Naturally?

  While there’s no guaranteed natural remedy, anti-inflammatory foods, stress reduction, and methods like hypnosis for pain reliefmay reduce symptoms and flare-ups.

• What Not To Eat In Endometriosis?

  Avoid processed foods, red meat, trans fats, added sugars, and—if sensitive—gluten and dairy.

• What Is The Best Drink For Endometriosis?

  Hydrating herbal teas like ginger or green tea, along with plenty of water, can support detoxification and reduce inflammation.

• Does Gluten Or Dairy Make Endometriosis Worse?

  Some individuals report improvements when cutting gluten or dairy, especially if they have intolerances. Try an elimination diet to assess personal sensitivity.

Managing endometriosis isn’t about finding one “fix”—it’s about combining small, evidence-based changes that add up to real relief. Alongside a supportive diet and lifestyle adjustments, techniques that calm the nervous system—like guided breathing or focused attention—can help reduce stress and ease the perception of pain. The Reveri app, developed by Dr. David Spiegel and grounded in over 45 years of clinical research, offers these tools in a simple, science-backed format. Many users find it a helpful complement to their routine—immediate, natural, and free of side effects.

Explore what feels good for your body. Try a free session at Reveri.