If you're living with endometriosis, you know it's more than just painful periods. It can impact everything - from your energy levels to your digestion, mood, and fertility. While there’s no cure, the right nutrition and lifestyle changes can make a big difference in reducing inflammation, easing symptoms, and supporting your hormones.

As a women’s health nutritionist, I work with many clients navigating endometriosis. Whether you're newly diagnosed or have been managing it for years, this post will walk you through how nutrition can support your body - and why a personalised approach really matters.

woman with endometriosis pain — What Is Endometriosis?

Endometriosis is a chronic condition where tissue similar to the uterine lining grows outside the uterus - often on the ovaries, fallopian tubes, and pelvic organs. These cells respond to hormonal changes, leading to **pain, inflammation, scarring, and sometimes fertility challenges**.
Common symptoms include:
Painful or heavy periods
Fatigue
Bloating (often called “endo belly”)
Painful sex
Digestive issues (constipation, diarrhoea, IBS-like symptoms)
Difficulty conceiving
Because endometriosis is driven by inflammation and hormone imbalance, nutrition plays a powerful role in symptom management.

How Can Nutrition Help Endometriosis?

While nutrition isn’t a cure, a supportive diet can help:

Lower inflammation
Support liver detoxification (to clear excess oestrogen)
Stabilise blood sugar (which helps balance hormones)
Reduce pain and bloating
Support gut health and immune function

Here’s how to start building a foundation through food:

1. Focus on Anti-Inflammatory Foods

Chronic inflammation is at the heart of endometriosis, so reducing it is key. Include:

Fatty fish (like salmon or sardines) for omega-3s
Colourful fruit and veg (especially berries, leafy greens, beetroot, and broccoli)
Olive oil, flaxseeds, chia seeds, and walnuts
Herbs and spices like turmeric, ginger, and cinnamon

Try building your meals around whole, minimally processed foods as often as possible.

2. Balance Your Blood Sugar

Blood sugar spikes can worsen inflammation and hormone imbalances. Keep levels steady by:

Eating high-fibre, protein-rich breakfasts
Including protein, fibre, and healthy fats in every meal
Avoiding long gaps between meals or relying on sugary snacks

Stable blood sugar also helps with mood swings, fatigue, and cravings—common endo symptoms.

3. Support Your Gut

Your gut plays a big role in hormone metabolism and immune balance. If your digestion is off, it can worsen bloating, pain, and estrogen dominance. Support your gut by:

Eating fermented foods (like kefir, sauerkraut, or coconut yogurt)
Including prebiotic fibres (from garlic, onions, leeks, oats, and asparagus)
Drinking enough water and staying regular with fibre-rich foods

If you have ongoing bloating or IBS-like symptoms, I really recommend working with a practitioner and using testing to dig deeper.

4. Prioritise Liver Support

Your liver helps break down and remove excess oestrogen - important in endometriosis, where oestrogen often drives symptom flare-ups. Support your liver with:

Cruciferous vegetables (like broccoli, cabbage, and Brussels sprouts)
Lemon water, leafy greens, and beetroot
Limiting alcohol and ultra-processed foods

What Foods May Worsen Endo Symptoms?

Everyone’s triggers are different, but common culprits include:

Dairy
Gluten, which may worsen inflammation and gut symptoms for some
Processed sugar, which spikes blood sugar and fuels inflammation
Alcohol and caffeine, which can worsen pain, bloating, and hormone imbalances

It’s not about cutting everything out forever - but identifying what works and what doesn’t for you.

What About Supplements?

Some supplements that may support endometriosis include:

Magnesium – helps reduce cramps, relax muscles, and support mood
Omega-3s – anti-inflammatory and helpful for period pain
NAC and Sulforaphane or DIM – support oestrogen clearance and antioxidant protection (testing recommended first for DIM)
Targeted pre and probiotics – support gut and immune health

Always get personalised guidance before starting new supplements - some can interact with medications or worsen symptoms if not used properly.

Why a Personalised Approach Matters

No two women experience endometriosis the same way. That’s why cookie-cutter advice often falls short. Working with a nutritionist means we can look at your unique symptoms, lifestyle, and triggers to create a sustainable plan that actually works for you.

Whether you're dealing with pain, fatigue, fertility struggles, or bloating, nutrition can be a powerful part of your toolkit.

Ready to Feel More Like Yourself Again?

As a women’s health nutritionist, I help women with endometriosis feel more in control of their health - with a personalised, evidence-based, and compassionate approach.

Book a free introductory call today to explore how we can reduce symptoms, support your hormones and gut, and help you feel better, naturally.

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Megan Hallett and the content provided are not intended to treat, diagnose, cure or prevent any disease. All material on meganhallett.com is provided for educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.