Endometriosis Symptoms and Diet- Natures Farmer Sea

Endometriosis Awareness Month: How Nutrition Supports Endometriosis Management

Understanding Endometriosis: A Chronic, Whole-Body Condition

Written by Dietitian Jessica Parkinson

March is Endometriosis Awareness Month

March is Endometriosis Awareness Month—a time to educate, advocate, and support those affected by this chronic condition. Endometriosis impacts 1 in 7 women, causing pain, inflammation, and hormonal imbalances. Despite being commonly associated with the reproductive system, endometriosis is a whole-body condition, affecting the bowel, bladder, liver, and even the lungs.

What is Endometriosis?

Endometriosis occurs when endometrial-like tissue grows outside the uterus, leading to inflammation, scarring, and pain. The condition is closely linked to excess oestrogen, which can drive inflammation and worsen symptoms.

Common Symptoms of Endometriosis:

  • Severe period pain

  • Chronic pelvic and back pain

  • Bloating ("endo belly")

  • Painful bowel movements

  • Heavy menstrual bleeding

  • Painful intercourse

  • Fatigue and nausea

Diagnosis Delay: On average, it takes 7-10 years for a confirmed diagnosis, often due to symptom overlap with IBS (Irritable Bowel Syndrome) and PCOS (Polycystic Ovary Syndrome).

Why Raising Awareness About Endometriosis Matters

Many people with endometriosis face misdiagnosis and stigma. Raising awareness helps:

  • Encourage early diagnosis

  • Reduce misinformation

  • Highlight dietary and lifestyle strategies for symptom management

  • Empower self-advocacy in healthcare settings

  • Promote research into treatments and potential cures

Nutrition and Endometriosis: A Vital Connection

1. The Mediterranean Diet: A Science-Backed Approach

The Mediterranean diet is one of the best dietary interventions for reducing inflammation and supporting hormonal balance.

Key Components:

  • Healthy fats – Extra virgin olive oil, nuts, and fatty fish (rich in omega-3s) may help reduce pain and inflammation.

  • Fibre-rich plant foods – Fruits, vegetables, legumes, and whole grains support gut health and hormone regulation.

  • Lean proteins – Fish, seafood, and poultry help support metabolic function and muscle health.

  • Herbs & spices – Turmeric, ginger, cinnamon, and oregano provide natural anti-inflammatory benefits.

2. Anti-Inflammatory Foods for Endometriosis

  • Omega-3 fatty acids – Found in salmon, sardines, walnuts, and flaxseeds.

  • Sea Moss – Rich in iodine, zinc, and magnesium, supporting immune function and hormone balance.

  • Colourful fruits and vegetables – Packed with antioxidants to reduce oxidative stress.

  • Whole grains – Brown rice, quinoa, and barley help stabilise blood sugar and support digestion.

  • Herbs & spices – Ginger, turmeric, and cinnamon have natural anti-inflammatory properties.

3. Gut Health & Endometriosis: The Microbiome Connection

The gut microbiome plays a crucial role in immune function and oestrogen metabolism. An imbalanced gut can contribute to excess oestrogen levels, worsening endometriosis symptoms.

How to Support Gut Health:

  • Increase Fibre Intake – Aim for at least 30g per day from whole foods.

  • Eat a Variety of Plant-Based Foods – Aim for 30 different plant foods per week to promote microbiome diversity.

  • Consume Fermented Foods – Kimchi, sauerkraut, yoghurt, and miso support beneficial gut bacteria.

  • Include Prebiotic Foods – Sea Moss, garlic, onions, leeks, and asparagus feed beneficial bacteria.

  • Stay Hydrated – Water is essential for digestion and hormone balance.

  • Reduce Processed Foods – Artificial sweeteners and excess sugar can disrupt gut bacteria.

4. IBS, FODMAPs & Endometriosis

Up to 85% of those with endometriosis experience gut issues and are twice as likely to have IBS. A low-FODMAP diet may help reduce bloating and digestive discomfort.

5. Balancing Hormones with Nutrition

Nutrients to support hormonal balance:

  • Cruciferous vegetables – Broccoli, cauliflower, and Brussels sprouts aid oestrogen detoxification.

  • Healthy fats – Avocados, olive oil, and nuts help stabilise hormones.

  • Magnesium-rich foods – Found in dark leafy greens, nuts, and Sea Moss, helps regulate stress and muscle function.

  • Zinc – Found in pumpkin seeds, chickpeas, and Sea Moss, supports immune function and hormone balance.

The Benefits of Sea Moss for Endometriosis

Sea Moss is a nutrient powerhouse that may benefit those with endometriosis:

  • Iodine for Thyroid Support – Regulates metabolism and hormonal balance.

  • Anti-Inflammatory Properties – May help ease pain and inflammation.

  • Rich in Essential Minerals – Provides magnesium, zinc, and iron for immune and hormone support.

  • Gut Health Benefits – Supports digestion and gut microbiome balance.

Frequently Asked Questions (FAQs)

1. Can diet cure endometriosis?

No, but a nutrient-rich diet can help manage symptoms by reducing inflammation and balancing hormones.

2. Should I go gluten-free?

Some find relief on a gluten-free diet, though it may be due to removing high-FODMAP foods rather than gluten itself. Consult a dietitian.

3. Is dairy bad for endometriosis?

Dairy may trigger symptoms in some due to lactose intolerance. Consider lactose-free dairy or plant-based alternatives.

4. Should I avoid soy?

Soy’s phytoestrogens may actually help regulate oestrogen levels, rather than worsen symptoms.

5. Is a vegan diet beneficial?

A vegan diet may reduce inflammation but requires careful planning to include B12, calcium, iron, and omega-3s.

6. How does stress affect endometriosis?

Stress can increase inflammation and hormone imbalances, worsening symptoms. Mindfulness, exercise, and good sleep can help.

7. Can probiotics help with endometriosis?

Yes, certain probiotic strains may reduce bloating and inflammation linked to gut dysbiosis.

Final Thoughts: Empowering Through Awareness & Nutrition

Endometriosis Awareness Month is a time to educate, advocate, and support those affected. While there’s no cure, a holistic approach—including nutrition, stress management, and medical interventions—can significantly improve symptom management.

By prioritising an anti-inflammatory, hormone-balancing diet, people with endometriosis can take control of their health and well-being. Let’s continue to raise awareness and empower individuals with the knowledge to improve their quality of life!


Author Jess Parkinson is a Dietitian with a Bachelor of Health Sciences and Master of Nutrition and Dietetic Practice. She is passionate about improving health and quality of life through nutrition, with a special interest in reproductive, gut, and mental health.

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