Endometriosis Diet: Anti-Inflammatory Foods That Help

Written by Jess, moode founder | Reviewed June 2026

Pop culture paints periods as a pain, so we're welcomed into womanhood expecting a certain level of discomfort. But for some, the pain is so severe it's unbearable. That's endometriosis: a silent epidemic that far too many of us write off as normal.

Many women don't recognise the symptoms of endometriosis, which is alarming given the disorder affects roughly 1 in 10 women of reproductive age. It's common, it's frequently missed, and it deserves a lot more attention than it gets.

One important note before we talk food: diet is not a cure for endometriosis, and nothing here replaces proper medical care. But research increasingly suggests that what's on your plate may help ease the inflammation behind some symptoms. Think of this as one tool in a much bigger kit, best used alongside a health practitioner who knows your body.

What is endometriosis?

Endometriosis is a condition where tissue similar to the lining of the uterus grows outside it, and it can be found on the ovaries, fallopian tubes, bowel and bladder. It commonly causes period irregularities, extreme period pain, and digestive upsets like constipation, diarrhoea, food intolerances and the bloated "endo belly." It triggers a chronic inflammatory reaction that can lead to scar tissue forming within the pelvis and beyond.

Can endometriosis symptoms be managed through diet?

Perhaps. The research is still in its early days, but a growing body of studies suggests nutrition can play a role in reducing the inflammation commonly associated with endo. It won't work the same way for everyone, and it isn't a substitute for medical treatment, but for many people it's a meaningful lever they can actually control.

How do I find my trigger foods?

Much of the work behind an anti-inflammatory approach is figuring out your own trigger foods, which differ from person to person. Obstetrician and gynaecologist Wee-Liak Hoo encourages adopting your own strategy of dietary exclusion. For some, triggers are more fructose-related; for others it's gluten or alcohol.

To pin down the specifics, Endometriosis Australia's clinical advisor Tracy Gaibisso recommends the RA-RA method: Remove, Assess, Reintroduce, Assess. You remove a suspected trigger for a period, assess how you feel, reintroduce it, and assess again. It's methodical, a little tedious, and genuinely useful. A dietitian can help you run the process properly so you're not cutting whole food groups for no reason.

Which foods should you avoid with endometriosis?

To explore an anti-inflammatory diet, many nutritionists suggest starting by reducing some of the more inflammatory foods.

Trans fats.

A large study of more than 70,000 women in the Nurses' Health Study II found that those who ate the most trans fats had a 48% higher risk of endometriosis than those who ate the least. These fats, commonly found in fried foods, pastries, microwave popcorn, frozen pizza and stick margarine, are precursors to the prostaglandins that drive uterine contractions and the painful symptoms associated with endo. Interestingly, it isn't the total amount of fat in your diet that matters here, but the type, which is why a blanket low-fat approach isn't the answer.

Red meat.

A separate analysis of more than 80,000 women in the same study found those eating more than two servings of red meat per day had a 56% greater risk of endometriosis compared with those eating less than one serving per week. The link was strongest for unprocessed red meat. It's part of why the role of more plant-forward eating is of such active clinical interest.

Which foods should you eat with endometriosis?

There's an emerging and promising body of evidence highlighting foods that offer real anti-inflammatory relief.

Load up on fruit and vegetables.

The Brassica family, bok choy, broccoli, cabbage, kale, cauliflower, Brussels sprouts and collards, offers anti-inflammatory benefits and immune support. Leafy greens are also great sources of magnesium, a mineral that helps tackle both inflammation and constipation, and vitamin C, which boosts iron absorption (iron deficiency being common among those with endo).

Get enough good fats.

Adequate omega-3 and omega-6 can provide additional anti-inflammatory benefit. In that same Nurses' Health Study II research, women eating the most long-chain omega-3 fatty acids were around 22% less likely to be diagnosed with endometriosis than those eating the least. Include oily fish like salmon two to three times a week, along with vitamin E-rich foods like whole grains, egg yolks, nuts, seeds and leafy greens.

Consider curcumin.

Found in turmeric, this spice is easily added to many dishes and boasts anti-inflammatory properties that may help tackle the inflammatory pathways involved in endo. Because the beneficial doses studied are high, it's best taken as a supplement prescribed by a health practitioner rather than relied on from cooking alone.

A note on FODMAPs

Research around diet and endometriosis keeps pointing to the same theme: symptoms may improve when you explore dietary changes, but what works for one person may not work for another. Newer evidence supports trialling additional approaches, such as a low-FODMAP diet (FODMAPs are found in dairy, wheat, rye and certain fruits and vegetables), which may help women experiencing both IBS and endometriosis at once. This is best done with the support of a health practitioner, so it's structured and you're not restricting unnecessarily. Diet has real potential to provide relief here, whether you're exploring it as a preventative measure or simply when it's all just too much.

moode answers your questions about endometriosis and diet

Can diet cure endometriosis?

No. Diet cannot cure endometriosis, and it isn't a replacement for medical care. However, research suggests an anti-inflammatory way of eating may help reduce the severity of some symptoms for some people, which makes it a useful tool alongside treatment from your healthcare team.

What foods make endometriosis worse?

Studies link higher intakes of trans fats (found in fried and processed foods) and red meat with increased endometriosis risk. Trigger foods are individual, though, with alcohol, gluten and high-fructose foods commonly reported. Identifying your own triggers, ideally with a dietitian, is more useful than blanket rules.

What foods help with endometriosis?

An anti-inflammatory pattern tends to feature plenty of vegetables (especially leafy greens and brassicas like broccoli and kale), oily fish rich in omega-3, and antioxidant-rich fruit. In the research, higher omega-3 intake was associated with a lower risk of endometriosis.

Is a low-FODMAP diet good for endometriosis?

It may help, particularly if you experience IBS-type symptoms alongside endo. A low-FODMAP approach is restrictive, so it's best trialled with a dietitian rather than long-term without support, to avoid cutting out food groups unnecessarily.

Does going plant-based help endometriosis?

Possibly. Because red meat and trans fats are associated with higher risk, a more plant-forward diet is of active clinical interest. It isn't a guaranteed fix, but eating more vegetables, legumes and omega-3-rich foods is broadly supportive of lowering inflammation.

A note from moode

Endometriosis is complex, individual, and deserves real medical support, so the most important member of your team is a practitioner who knows your history. Eating to lower inflammation is one lever among many, and it works best as part of a bigger picture that includes proper care. Be patient and gentle with yourself as you work out what helps your body.

Sources

Missmer SA, et al. "A prospective study of dietary fat consumption and endometriosis risk." Human Reproduction, 2010.

Yamamoto A, Harris HR, Vitonis AF, Chavarro JE, Missmer SA. "A prospective cohort study of meat and fish consumption and endometriosis risk." American Journal of Obstetrics & Gynecology, 2018.

World Health Organization. "Endometriosis" (fact sheet).