The endometriosis diet is important because it has the power to take your pain levels down immensely as well as begin the healing process of your liver and digestive tract. If you are just beginning your endo-healing-journey, this is where you want to start!
This diet can be very overwhelming when you are just beginning. You might be thinking WHAT ON EARTH CAN I EAT?!?!? That's why I recommend taking baby steps. Most consider the Endo Diet to be just PART 1 of what I've listed below. If you want to go beyond that you can implement the Parts 2-4. Start with Part 1 and take it in baby steps. For instance, I would begin with cutting out dairy first. Once you get used to no dairy then cut out red meat. Next cut out gluten. Baby steps.
If you need recipes and ideas, check out our resources page for other endo healing pages that have many recipe ideas. You can also explore vegan and vegetarian websites that will often have recipe ideas along the lines of what you can eat.
Some things you can eat to help keep you feeling full: a variety of types of rice, brown rice pasta, potatoes, sweet potatoes, chicken, fish (only wild caught salmon or halibut), homemade soup, hearty salads, avocado, legumes/beans.
Part 1
This diet can be very overwhelming when you are just beginning. You might be thinking WHAT ON EARTH CAN I EAT?!?!? That's why I recommend taking baby steps. Most consider the Endo Diet to be just PART 1 of what I've listed below. If you want to go beyond that you can implement the Parts 2-4. Start with Part 1 and take it in baby steps. For instance, I would begin with cutting out dairy first. Once you get used to no dairy then cut out red meat. Next cut out gluten. Baby steps.
If you need recipes and ideas, check out our resources page for other endo healing pages that have many recipe ideas. You can also explore vegan and vegetarian websites that will often have recipe ideas along the lines of what you can eat.
Some things you can eat to help keep you feeling full: a variety of types of rice, brown rice pasta, potatoes, sweet potatoes, chicken, fish (only wild caught salmon or halibut), homemade soup, hearty salads, avocado, legumes/beans.
Part 1
What to Avoid No Matter What:
- soy
- dairy
- red meat
- gluten
- sugar (stevia and fruit are okay - no agave, no honey, no other sugar)
- processed foods
- caffeine
- alcohol
Just doing part 1 should really help bring down pain levels.
Part 2
Would be to avoid foods that you notice cause you grief. This list is specific to each person. What triggers pain for one woman may not for another. It means you have to pay attention to your body and learn. For example if you have digestive issues the day after eating beans, then beans probably aren't agreeing with your digestive tract. Beans among a few other foods such as corn and oats are very hard to digest. I personally notice that I have pain within the hours following any time I eat sugar. It may be the same day or even into the following day.
Part 3
Is a list of xenoestrogenic foods/herbs and inflammatory foods to avoid if possible:
Is a list of xenoestrogenic foods/herbs and inflammatory foods to avoid if possible:
Inflammatory foods:
- Farmed salmon and all other farmed fish as well as fish with mercury (because they are fed grains)
- Beans and legumes (are slightly but combining them with onions and chili peppers reduces the inflammation factor)
- Younger animals and organ meats
- Chicken (grain fed)
- Eggs (from grain fed chickens)
- Lamb (is one of the most inflammatory meats)
- Grains (rice/oats/etc. You can reduce the inflammation factor by soaking grains and not consuming them with grain-fed animal proteins)
- Vegetable Oils (corn oil, sunflower oil, sesame seed oil, canola oil, safflower oil, vegetable oil. Use only coconut oil for cooking and olive oil for dressings)
- Fruits (slightly but especially sugary fruits in the "sweet fruits" category such as bananas, dates, grapes....)
- Sugary, fatty, junk foods. (no brainer)
- Gluten
- Casein
- Safflower Oil
- Sunflower Oil
- Soy (oil as well)
- Corn (oil as well)
- Processed Meats
- Dairy
- Processed Foods
- Fried Foods
- Fast Foods
- Soft Drinks (and syrups)
- Nuts
- Sugar
Xenoestrogens and Phytoestrogens (herbs/oils/foods): (most foods are estrogenic but these are the ones that are highest.)
- Black Cohosh
- Sage Leaves
- Red Clover
- Anise
- Licorice
- Flax Seed
- Soy (except for fermented soy products such as miso)
- Dong Quai
- Papaya Fruit
- Hops
- Evening Primrose
- Ginseng
- Burdock
- Tea Tree
- Rosemary
Side note- here is a list of progesterone stimulating herbs:
- Maca
- Vitex/Chasteberry
- Wild Yam
Part 4
A list of what you SHOULD be eating. Here is a list of super foods, anti-inflammatory foods, and foods that help heal your liver. I've added a few things at the end that are NOT good for your liver just for the purpose of comparing what kinds of foods are good for your liver.
A list of what you SHOULD be eating. Here is a list of super foods, anti-inflammatory foods, and foods that help heal your liver. I've added a few things at the end that are NOT good for your liver just for the purpose of comparing what kinds of foods are good for your liver.
Anti-inflammatory:
- Cinnamon
- Turmeric
- Curry
- Ginger
- Coconut Oil
- Pumpkin Seed Oil
- Avocado
- Spinach
- Orange colored fruits and vegetables
- Onion
- Garlic
- Olive Oil (not heated)
- Pineapple
Super Foods:
- Chia Seeds
- Moringa Leaves
- Goji Berries
- Raw Cocoa Powder
- Reishi and Chaga Mushrooms
- Sprouted foods
- Spirulina and other algae plants
- Kale
- Propolis from Bees (bee pollen)
Good For Your Liver:
- Dandelion Root
- Ginger
- Parsley
- Arugula
- Cumin
- (the darker the green veggie the better for your liver and anything in the "bitters" family of greens such as the parsley, arugula and dandelion)
- Avocado
- Garlic
- Lemon
- Tumeric
Not Good For Your Liver:
- White flour
- White sugar
- Caffeine
- Chocolate
- Deep Fried Food
- Citrus Fruit (oranges, mandarins)
- Tomato
- Banana
- Cold drinks
- any animal protein that has been given antibiotics
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