As recent research has told us, Endometriosis & Adenomyosis symptoms can worsen if we don’t manage the level of inflammation in our body.
What is chronic inflammation? Well, unlike acute inflammation which happens when we injure ourselves or get sick and then reduces once we have healed (which is the body’s protection response), chronic inflammation is long term and can have a more overall affect on the body. So we really do want to keep inflammation down in any body, whether you have Endometriosis, Adenomyosis & pelvic pain or not.
One super duper way to manage this is to eat an anti-inflammatory diet and opt for foods that can, in fact, help reduce the inflammation and therefore the symptoms of Endometriosis, Adenomyosis & pelvic pain. The benefits of reducing inflammation in the body include:
Reduced pain- Reducing inflammation in the body can help alleviate pain which in many instances improves general well-being. This is just so important when managing Endometriosis, Adenomyosis & pelvic pain symptoms – we all know pains has so many flow-on effects, from fatigue to depression which can lead to isolation, which then creates a vicious cycle. So let’s break that! Pain for me is debilitating, so if I can eat my way to less pain – BRING IT ON!
Enhanced Digestive Health- Foods high in fibre such as vegetables, fruits and whole grains can improve gut health and reduce digestive discomfort, including bloating and constipation, which is often linked to inflammation. I find that the more regular I am at going to the toilet, the less pressure I feel in my lower abdomen and sometimes that means less pain too.
Improved Immune Function- Chronic inflammation can put stress on the immune system, so the body can become more susceptible to infections and other health issues. Opting for an anti-inflammatory diet can also support your immune system, as fruits and vegetables are rich in antioxidants. I mean, if you’ve got a great immune defence as a result of incorporating foods that also fight inflammation, you’re already on a great path to a happier life, I feel!
Hormone balancing – Some foods can help regulate hormones, which is super beneficial for conditions like Endometriosis & Adenomyosis that are affected by hormone imbalances.
Improved fertility- Reducing inflammation may improve fertility outcomes – this is something that is definitely best discussed with your doctor or fertility specialist.
The great news is that there are SO many, and I mean a bountiful of, foods that can fight inflammation in the body. I have embraced an anti-inflammatory diet for a few years now and never really get tired of my diet or the food options available. And I’m a foodie, I love variety, I am not your cereal for breakfast, sandwich for lunch and meat & 3 veg for dinner kind of girl. I want to eat something different every meal of every day!
- Fruits- Blueberries, Strawberries, Raspberries, Blackberries, Cherries, Pineapple, Oranges, Grapefruits and Apples all offer a range of benefits act help combat inflammation. Antioxidants, polyphenols, Vitamin C, fibre, flavonoids, bromelain and quercetin are all worth researching to discover the overall benefits on the body. A simple fruit salad is a great way to get benefits from a range of fruits in one meal. I find that blending fruits & veggies in a smoothie is an easy way to consume a large about of these foods in one meal, and so easy to prepare for a meal on the run. I also have a freeze dried blueberry powder that I love, I add it to yoghurt or smoothies to easily get a great intake of blueberries. Avocados are so good for fighting inflammation due to containing monounsaturated fats, antioxidants, fibre and anti-Inflammatory Phytochemicals. I add them to salads, sandwiches, smoothies and happily eat them on their own with a dash of salt & pepper.
- Vegetables- Leafy Greens, Capsicums, Tomatoes, Carrots, Mushrooms, Sweet Potatoes & Broccoli, are all great sources of a range of vitamins including vitamins A, C, E, and K, as well as fibre and are rich in antioxidants – the perfect combination to tackle inflammation in the body. It’s so easy to sneak veggie in to many main meals, my bolognese always contains finely chopped mushrooms, carrots, spinach and sometime broccoli – they all get absorbed by the rich tomato flavour so I love this as a meal option to fight inflammation.
- Healthy fats- Omega-3 fatty acids that are found in fatty fish such as salmon, mackerel, sardines and oysters, as well as in flaxseed and walnuts are known for their anti-inflammatory effects. In terms of fatty fish, I slowly have transitioned to opting for salmon over white fish (I’m not a big fan on strong-flavoured fish so this is big news for me!) Although all fish is great to incorporate into your diet. I enjoy a smoked oyster on a cracker, and love fresh oysters as an entree when I’m dining out. Fresh squeeze of lemon and a couple of drops of Tabasco and we’re a very happy gal! Nut bars really are a wonderful recipe idea, they’re so easy to combine a range of nuts and seeds that fuel me when I’m on the run. Olive Oil is also an incredible source of monounsaturated fats. One of my favourite snacks is cherry tomatoes on toast, halved, with salt & pepper drizzled with olive oil.
- Whole grains- Quinoa, brown rice, buckwheat, millet, teff and oats (be mindful here if you do have a gluten intolerance. Sometimes in that instance oats aren’t great for you, as they aren’t for me) provide fibre, vitamins, and minerals that help reduce inflammation. Quinoa is a great addition to salads or soups, it’s lightweight and high in protein. I love buckwheat pasta as an alternative, it’s texture is very similar but feels nicer in my gut. I swap it out often. And what’s even more of a treat, a Gallette – a savoury buckwheat pancake filled with egg, spinach and tomato – it was my takeaway treat when living in France.
- Herbs and spices- Turmeric, ginger and garlic have potent anti-inflammatory properties and certainly add flavour to meals. As my friend Caro would tell you, a core memory she has of me and the day she knew we would be life-long friends is when I told her, “if the recipe calls for one clove of garlic, it at least has to have 3”! We love our food and are on the same wavelength there. Wherever I can, I also incorporate Turmeric into my dishes and am slowly adding more ginger, but I find it can be overpowering so do pick and choose what I add ginger to.
- Drinks – Green Tea, Turmeric lattes, Tart Cherry Juice, Matcha Lattes are all great drinks. Ginger, Carrot and Turmeric fresh juice are delish! Be mindful though, to get the best out of Turmeric (or Curcumin) absorption, it is best to digest it with black pepper (piperine). I try to have a green tea every afternoon, instead of a coffee, for that 3pm slump. For me it has less affect on my sleep and I get the anti-inflammatory effects too, win win! Sometimes I’ll add a couple of slices of fresh ginger as, I think, has a nice kick. Turmeric Lattes are a favourite part of my pre-sleep routine. I’ll have it warm paired with homemade cashew milk, which has a nice calming effect to relax and wind-down with.
And then comes the sad part, the foods to reduce, avoid or eliminate all together:
- Processed foods- These often contain unhealthy fats, sugars, and preservatives that can promote inflammation. Really, a majority of fast food and pre-prepared foods fall under this category, including cakes, muffins, soft drink, fried foods, refined grains (whole grains are the good ones!) breakfast bars that are full of refined sugars, the list goes on, so do some research for a more comprehensive list.
- Refined carbohydrates- Products made with refined flour can trigger inflammation and hormonal imbalances. Often a gluten free diet is suggested for those with Endometriosis, Adenomyosis & pelvic pain due to to the fact that White bread, pasta, and baked goods made with refined flour. Each body is different through, so if you’ve not been advised to follow a strictly gluten free diet, don’t eliminate it too quick!
- Red meat and processed meats- These fall into the category of containing saturated fat, which may lead to inflammation in the body. Also processed meats often contain nitrates and preservatives that also aren’t great for our bodies when fighting inflammation. So, opt for leaner protein sources such as fish and poultry.
You may have also heard or read somewhere that dairy is an inflammatory food. However, this really depends on the individual and if they have an intolerance to dairy to not, some lucky folks out there without a sensitivity actually find dairy can have an anti-inflammatory affect. Some people with Endometriosis, Adenomyosis & pelvic pain find that dairy exacerbate their symptoms, others have no affect. The benefits of dairy can be widespread, so really this one is up to you, and how you feel your body tolerates it.
Although I opt as much as possible for anti-inflammatory foods, we all have to live! So I definitely dip in and out of it, depending on the occasion. However, I can notice at times if other foods have crept back into my diet a bit more permanently than planned, as I start to feel more swollen and puffy. For me, sugar and alcohol aren’t my bestest of friends, but oh boy I do love a wine. Rose or a Sauv Blanc are my preference, but a red wine is the better alternative in terms of health benefits.
Symptoms are different for everyone though, and sometimes a little bit might set off a flare, other times it may have no impact at all. The best way to manage inflammation in your body, is to work out what works best for you by way of trial.
So, all I can say, is, give these anti-inflammatory foods a go! See how they work for you. And don’t forget, managing symptoms of Endometriosis, Adenomyosis & pelvic pain required a multi-disciplinary approach. Consult your General Practitioner, Naturopath or Dietician for specialised advice. Try to have fun with this journey and playing around with the options – there are many out there!
Take care,
Claire x
Author: livingwithsupport
This information is for educational and exploration purposes only and is not medical advice. Please consult your medical professional for advice on your personal situation.