Endometriosis is a painful, chronic condition that affects around 176 million women worldwide. The condition is caused by uterine tissue growing outside the uterus, leading to painful periods, pelvic pain, and fatigue.

While there are medications and surgeries that can help alleviate the symptoms of endometriosis, making changes to your diet can also have a positive impact. Here are some foods that may help alleviate endometriosis symptoms:.

1. Anti-inflammatory foods

Endometriosis is characterized by chronic inflammation, so it makes sense to include foods in your diet that can help fight inflammation. Some of the best anti-inflammatory foods include:.

Fatty fish like salmon, mackerel, and sardines
Leafy green vegetables like spinach and kale
Berries like blueberries, strawberries, and raspberries
Ginger and turmeric

2. Foods high in omega-3 fatty acids

Omega-3 fatty acids are known for their anti-inflammatory properties, so it’s important to include foods high in omega-3s in your diet. Some good sources include:.

Fatty fish like salmon, mackerel, and sardines
Flaxseeds and chia seeds
Walnuts
Soybeans

3. Foods high in fiber

Fiber is important for overall gut health, but it can also help alleviate the symptoms of endometriosis by keeping your digestive system running smoothly and reducing inflammation. Some high-fiber foods to include in your diet include:.

Whole grains like brown rice, quinoa, and whole-wheat pasta
Beans and legumes
Fruits like apples, pears, and berries
Veggies like broccoli, Brussels sprouts, and sweet potatoes

4. Foods high in magnesium

Magnesium can help reduce pain and cramping associated with endometriosis, so it’s important to make sure you’re getting enough in your diet. Some good sources include:.

Dark leafy green vegetables like spinach and kale
Nuts and seeds like almonds and pumpkin seeds
Whole grains like brown rice and quinoa
Avocado

5. Foods high in vitamin B6

Vitamin B6 can help alleviate pain and inflammation associated with endometriosis, so it’s important to include foods high in this vitamin in your diet. Some good sources include:.

Salmon and tuna
Chicken and turkey
Bananas
Potatoes

6. Foods high in iron

Many women with endometriosis experience heavy menstrual bleeding, which can lead to iron deficiency anemia. It’s important to include foods high in iron in your diet to prevent this. Some good sources include:.

Red meat like beef and lamb
Spinach and other dark leafy green vegetables
Legumes like lentils and chickpeas
Tofu and tempeh

7. Foods to avoid

While adding certain foods to your diet can help alleviate the symptoms of endometriosis, it’s also important to avoid certain foods that can exacerbate those symptoms. Some foods to avoid include:.

Processed foods
Trans fats
Caffeine
Alcohol

By making changes to your diet and including more anti-inflammatory, nutrient-dense foods, you may be able to alleviate the symptoms of endometriosis and improve your overall quality of life.