Wheat, Dairy, & Other Dietary Recommendations for Endometriosis
This blog is supported by our readers and contains affiliate links. If you purchase a recommendation using the article links, we may earn compensation. As an acupuncturist and integrative health practitioner, I recommend products to my patients following extensive research and clinical use. I am not compensated for endorsing these products and the opinions written in this article are my own. Additionally, as an Amazon Associate I earn compensation from qualifying book purchases. OMBE Integrative Health Center is an independently owned company located in the South Shore of Massachusetts.
Endometriosis: Food as a Remedy
According to the New England Journal of Medicine, endometriosis affects approximately 10% of girls and women globally. This means that more than 380 million women experience painful periods, fatigue, and heavy bleeding each year. Endometriosis is defined as the growth of endometrial tissue outside the uterus, although a definitive cause remains unclear.
Managing this chronic and painful condition can be overwhelming. Endometriosis patients also experience bowel and bladder pain, pain with sexual intercourse, and infertility. I find that using a multidisciplinary approach is always more effective given the severity and complexity of the condition. Treatment plans include specific dietary recommendations as well as acupuncture, supplement support, and lifestyle modifications.
The goal with dietary changes is to regulate the endocrine system, decrease inflammation, and reduce circulating estrogen levels. Can food recommendations really accomplish all of these goals? Yes! The average person eats over 1,000 meals each year. You can transform these meals into a therapeutic tool to benefit endometriosis. Here are a few ways to get you started:
Skip the Dairy
Milk and milk products (ice cream, cheese, yogurt etc...) naturally contain small amounts of over sixty different hormones. There is still debate as to whether testosterone, progesterone, insulin, or other growth hormones found in milk affect our bodies. However, we do know that the protein in dairy products called A1 casein, is a potential source of inflammation. Reducing inflammation is an important treatment strategy for endometriosis.
In some people, A1 casein divides in the digestive tract to form an opiate-type molecule called casomorphin. This molecule stimulates the production of inflammatory cytokines. Casomorphins attach to the dopamine receptors in your brain. This may be one of the reasons why people often experience withdrawal symptoms and cravings when they stop eating dairy.
A1 Versus A2 Milk
If you have endometriosis and you are not prepared to give up your favorite cheeses, you can choose A2 milk products. Apparently, not all milk (or cheese) is created equal. The proteins in dairy products vary slightly depending on the type of cow: A1, A2, and others. Most cows living in the United States are A1 cows. Casein from A1 dairy cows has been linked to Type-1 diabetes and other autoimmune diseases according to research.
In theory, dairy from goats and A2 cows does not create this inflammatory cascade. You can now find A2 milk, yogurt, and cheese in the dairy section due to consumer demand. Next time you're at the grocery store, try goat cheese, goat milk, or ask for A2 dairy items.
Go Wheat & Gluten Free
What about wheat? Initial research suggests that a gluten-free diet may be a valid strategy in managing endometriosis symptoms. In this study, 75 percent of endometriosis patients showed an improvement after eating a gluten-free diet for 12 months. Some researchers theorize that endometriosis may be the result of a complex immune or autoimmune disorder. Gluten may disrupt immune function and stimulate the release of inflammatory cytokines similar to dairy.
Avoid Refined Sugar
If you are considering going gluten-free, you may as well avoid white carbohydrates such as breads, muffins, pastries, and pastas. These foods being inflammatory in nature also cause fluctuating blood sugar levels. This triggers an insulin response resulting in hormonal changes thought to affect endometriosis. Try sweet potatoes, brown rice, quinoa, wild rice, buckwheat, millet, or amaranth as substitutes.
Choose Anti-Inflammatory Foods
Now that you know what not to eat for endometriosis, you may be wondering what foods to choose. Research suggests that a diet emphasizing anti-inflammatory foods prevents the progression of endometriosis. Optimize your diet by including 8-10 servings of pigmented foods within the full spectrum of the rainbow. Each of these colors represent different types of antioxidants known to reduce inflammation. Including cruciferous vegetables such as kale, collard greens, or broccoli can also benefit endometriosis by reducing circulating estrogen levels.
Increase Omega-3 Fatty Acids
A diet high in saturated fat is known to stimulate estrogen overproduction. “Good fats” known as omega-3 fatty acids are known to play a role in reducing inflammation. Omega-3 fatty acids also regulate prostaglandin levels associated with endometriosis pain. Research has shown that higher levels of essential fatty acids in the diet lead to less severe symptoms. Dietary sources include cold-water fish, avocados, olive oil, evening primrose oil, seeds, and nuts.
I encourage patients to add a variety of vegetarian sources of essential fatty acids into their diet. However, I find that most of my patients do not eat fish regularly or in sufficient quantity to reap the benefits of optimal dietary levels. Sadly, I am also concerned about the levels of mercury, PCBS, PFAS, and other chemicals now found in most seafood. In this case, I recommend supplementing the diet with ethically-sourced fish oils that are third-party tested, molecularly distilled, and sourced from small fish.
One of the best options for a fish oil supplement that satisfies all of the above requirements is the Ultimate Omega by Nordic Naturals*. When you click on this link, you will receive 10% off all supplement purchases including fish oils by Nordic Naturals. You will also have access to OMBE’s full online apothecary through Wellevate. Once you create an account, you will find the Ultimate Omega by Nordic Naturals* at the top of the product page as it my favorite recommendation for essential fatty acids derived from fish.
Nordic Naturals offers many varieties of their fish oil formulations. This formula simply offers the most EPA and DHA per dollar spent. Many companies sell fish oil supplements, however, Nordic Naturals has been doing so since 1995. This is their area of specialty, sourcing fish from the arctic oceans with progressive environmental policies. Their factory is fueled by unused fish byproducts and their fish oils are certified by Friend of the Seas. Last but not least, they are transparent about third-party testing, providing certificates of analysis for any individual bottle of fish oils upon request.
Add Turmeric for Endometriosis
In addition to cruciferous vegetables, one specific food of color (and well-known spice) deserves special mention in regards to endometriosis: turmeric. Several research studies have suggested that turmeric has a strong anti-inflammatory effect on the body as well as having specific properties beneficial for endometriosis. This study suggests that curcumin, the active compound in turmeric, can prevent endometriosis and reduce endometrial cells leading to the regression of endometriosis. You can add turmeric to your diet by searching for recipes that traditionally use the spice. Indian and Caribbean curries, turmeric smoothies, or turmeric teas are all good options. In the winter months, I often recommend grating fresh, organic turmeric root (with ginger if you like) to make a warm tea to start the day.
If you don’t love turmeric or feel that you may need a therapeutic dose that goes beyond dietary measures, then I recommend Thorne's Curcumin Phytosome Sustained Release Formula*. Thorne also offers 10-20% off their online supplement dispensary depending on the type of order you place. Thorne is a well-established leader in the supplement industry. I find their formulations, quality, and services to be one step ahead of their top-tier competitors. Additionally, this curcumin formulation is one of the more well-researched formulations available with well-documented absorption and sustained release. I also find that this formula is easy to digest for patients with various GI conditions, making it a good choice for anyone that has found their digestive systems to be too sensitive to other curcumin supplements.
Choose Vegetarian Proteins
Meat sources contain both natural and synthetic hormones that can stimulate estrogen overproduction. A study linked red meat consumption to increased risk for endometriosis. When choosing animal protein sources, choose organic, grass-fed meats to limit your exposure to any synthetic hormones and pesticides. Include vegetarian protein sources as an alternative, including nuts, seeds, or legumes.
Be Mindful of Alcohol & Caffeine
Excess alcohol consumption can compromise the efficient functioning of the liver and make it less able to metabolize hormones. According to available studies, alcohol intake seems to be associated with a higher risk of developing endometriosis.
While the research on caffeine is unclear, many patients report an improvement in their symptoms when eliminating or reducing caffeine. Caffeine may increase inflammation in some people (while reducing inflammation in others). The only way to know for sure is to give up your cup of java temporarily and see how you feel.
Consider Common Food Allergens
Many common allergenic foods including wheat, dairy, eggs, peanuts, or soy can create a mild to severe inflammatory response in the body. What if you can’t tell whether you are reacting to certain foods? You can complete a delayed food inflammation test to see if any food is triggering an immune or inflammatory response.
Changing nutritional habits is never easy but for endometriosis patients, the hard work results in significant benefits. Pick one or two of the above suggestions and you will be off to great start in having more energy, less pain, and less endometriosis symptoms. If you are trying to conceive, read our Diet & Fertility article to learn more about fertility boosting foods. You may also be interested in learning about links between the environment and endometriosis in the Chemical Exposure & Endometriosis post.
More About OMBE
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*This blog is supported by our readers and contains affiliate links. If you purchase a recommendation using the article links, we may earn compensation. As an acupuncturist and integrative health practitioner, I recommend products to my patients following extensive research and clinical use. I am not compensated for endorsing these products and the opinions written in this article are my own. Additionally, as an Amazon Associate I earn compensation from qualifying book purchases. OMBE Integrative Health Center is an independently owned company located in the South Shore of Massachusetts.