Endometriosis and Wellness: How Nutrition and Lifestyle Can Support Women’s Health

Understanding Endometriosis

Endometriosis is a chronic inflammatory and estrogen-dependent condition involving the immune system. Common symptoms include:

• Pelvic pain before and during menstruation
• Pain during intercourse
• Fatigue and low energy
• Digestive issues such as bloating, constipation, or diarrhea
• Difficulty conceiving

Because the condition is influenced by estrogen levels and immune activity, interventions that modulate inflammation and hormonal balance may complement medical care and ease symptoms (1, 2).

How Nutrition May Influence Endometriosis

While there is currently no cure for endometriosis, research indicates that dietary patterns may help alleviate symptoms in some women.

1. Anti-Inflammatory Foods

A diet rich in vegetables, fruits, whole grains, fatty fish, nuts, and seeds provides antioxidants and omega-3 fatty acids, which may help lower systemic inflammation and reduce pelvic pain (10, 8).

2. Limiting Pro-Inflammatory Foods

Highly processed foods, refined sugars, red meats, and trans fats may worsen inflammation and are often linked to more severe symptoms. Many women report improvements in pain and energy when these are minimized (6).

3. Supporting Hormonal Balance

Cruciferous vegetables — including broccoli, Brussels sprouts, and kale — support liver detoxification and estrogen metabolism. This may be beneficial for estrogen-sensitive conditions like endometriosis (9). Lifesum users can explore the Hormonal Balance meal plan in the app, designed to support this aspect of health through targeted nutrition.

4. Gut Health and the Microbiome

The gut microbiota helps regulate immune function and estrogen metabolism. A diverse, fiber-rich diet that includes fermented foods and possibly probiotic supplementation may reduce digestive symptoms and systemic inflammation (3).

5. Caffeine and Alcohol

High intakes of caffeine and alcohol have been associated with elevated estrogen levels and inflammation in observational studies. Reducing or moderating intake may support hormonal balance (7).

Lifestyle and Wellness Strategies

Stress Management

Chronic psychological stress can disrupt hormonal balance and exacerbate pain sensitivity. Mind-body practices such as yoga, meditation, and breathwork may improve resilience and lower perceived pain levels (4).

Sleep and Recovery

Adequate sleep plays a crucial role in regulating immune and hormonal systems. Prioritizing consistent, high-quality rest can help reduce inflammation and fatigue.

Movement and Exercise

Gentle physical activity — such as walking, stretching, or Pilates — can improve circulation, support mood, and reduce pain perception without overly stressing the body (5).

Proper Hydration

Drinking enough water is important for overall health. It also helps manage bloating and promotes digestive health, both common concerns in endometriosis. Aim for 1.5–2 liters per day, and increase your intake if you are exercising. Having quick, healthy snacks readily available can also be helpful, especially on days when energy levels are low and cooking feels overwhelming.

Does Nutrition Really Matter in Endometriosis?

The short answer: yes — as part of a broader strategy.

A holistic, evidence-informed approach empowers women with endometriosis to take active steps toward managing their health, improving quality of life, and regaining vitality. Nutrition cannot cure endometriosis, but it may reduce symptoms such as pelvic pain, fatigue, and inflammation. When combined with evidence-based medical treatment and lifestyle support, nutrition becomes a powerful tool for long-term symptom management (11).

Remember, if you are experiencing symptoms that affect your quality of life, it’s best to seek personalized support. Consulting with a healthcare provider or a dietitian experienced in endometriosis can help you find a safe, balanced, and effective approach tailored to your individual needs.