Keto Diet: Friend Or Foe To Endometriosis?

Endometriosis is a chronic inflammatory condition that affects around 10% of women in their reproductive years. It is characterised by endometrial tissue growing outside of the uterus, which can cause severe pain and infertility. The condition is difficult to diagnose and treat, and currently has no cure. As a result, many sufferers look for alternative ways to manage their symptoms, including dietary changes.

There is limited scientific research on the link between diet and endometriosis, but some studies suggest that dietary changes may help to reduce inflammation and alleviate symptoms. For example, a 2010 study found that people who consumed more omega-3 fatty acids were less likely to receive an endometriosis diagnosis, while those with a high trans-fat intake were more likely to be diagnosed.

Some people with endometriosis have reported improvements in their symptoms after adopting a ketogenic (keto) diet, which involves drastically reducing carbohydrate intake and replacing carbs with fat. This is thought to work by reducing inflammation in the body. However, others have reported no improvement, or even a worsening of symptoms, after trying the keto diet.

Overall, while there is some evidence to suggest that dietary changes may help to manage endometriosis symptoms, more research is needed to confirm the link between diet and endometriosis, and to determine which dietary approaches are most effective.

The anti-inflammatory diet

Endometriosis is a chronic inflammatory condition that affects around 1 in 10 women during their reproductive years. It involves the growth of endometrial cells outside of the uterus, leading to inflammation and pain. While there is currently no cure for this condition, making dietary changes can help to reduce the symptoms of endometriosis.

Foods to Include:

• Fruits and vegetables: especially those that are colourful and fibrous, such as oranges, berries, dark chocolate, spinach, and beets.
• Legumes: beans, lentils, and chickpeas are great sources of fibre.
• Whole grains: such as whole-wheat pasta and brown rice.
• Nuts and seeds: walnuts, chia seeds, flaxseed, almonds, and pumpkin seeds are good sources of healthy fats and minerals.
• Fatty fish: salmon, sardines, and tuna are rich in omega-3 fats, which have anti-inflammatory properties.

Foods to Limit or Avoid:

• Alcohol: limit to one or two drinks per week.
• Caffeine: limit your daily caffeine intake to 400 milligrams or less.
• Red and processed meat: limit red meat to two low-fat servings per week and avoid processed meat.
• Saturated and trans fats: found in fried, processed, and fast foods.
• Sugary drinks: fruit juices, sodas, and energy drinks can worsen inflammation. Aim for less than 26 grams of sugar per day.

Supplements:

In addition to dietary changes, certain supplements may also help with endometriosis symptoms. Some supplements that have been found to be beneficial include:

• Vitamin E and Vitamin C: these vitamins have been shown to reduce chronic pelvic pain and inflammation.
• Zinc, Vitamin A, and Vitamin E: this combination of supplements has been found to decrease peripheral oxidative stress markers and enhance antioxidant markers.
• Curcumin: the anti-inflammatory compound found in turmeric has been shown to inhibit the growth of endometrial cells and reduce inflammation.
• Vitamin D, Calcium, and Magnesium: these nutrients may help to improve endometriosis symptoms and enhance antioxidant markers.

It is important to consult with a healthcare professional before starting any new diet or supplement regimen, especially if you have a pre-existing health condition. Additionally, keeping a food journal and working with a registered dietitian can be helpful in finding the diet that works best for you.

The gluten-free diet

Endometriosis is a chronic inflammatory condition that affects around 1 in 9 women of reproductive age. It involves the growth of endometrial tissue outside of the uterus, leading to symptoms such as pelvic pain, painful periods and intercourse, heavy periods, fatigue, and painful bowel movements.

There is limited research on the effectiveness of a gluten-free diet for endometriosis. One study found that 75% of women with endometriosis experienced reduced pain after following a gluten-free diet for a year. Another study reported a 50% reduction in pain after three months of a gluten-free diet. These improvements were mostly related to reduced pelvic pain, pain during intercourse, and period pain.

However, it is important to note that the benefits of a gluten-free diet for endometriosis may be due to other factors, such as a reduction in high FODMAP foods or an overall healthier diet. Additionally, a gluten-free diet can be challenging to follow and may negatively impact gut health if not properly managed. It is also associated with a higher cost and a significant effect on quality of life.

Therefore, while a gluten-free diet may provide some benefits for women with endometriosis, more research is needed to establish its effectiveness. It is recommended to consult a dietitian to ensure a well-balanced and nutritionally adequate diet.

The Mediterranean diet

There are no concrete rules for following the Mediterranean diet, but it generally encourages the consumption of fruits, vegetables, whole grains, and heart-healthy fats. It also recommends limiting red meat, sugar, and processed foods.

• High consumption of fruits, vegetables, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.
• Low to moderate consumption of poultry, eggs, cheese, yogurt, and red wine.
• Limiting red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, and highly processed foods.
• Weight loss: The diet is not restrictive and includes plenty of fiber and healthy fats, which can help with weight management.
• Heart health: The American Heart Association recommends the Mediterranean diet as it may help prevent cardiovascular disease and stroke by slowing plaque buildup in the arteries.
• Healthy blood sugar levels: The diet may help stabilize blood sugar levels and reduce the risk of type 2 diabetes.
• Brain function: The Mediterranean diet may improve brain health and prevent cognitive decline in older adults.

The low FODMAP diet

The diet is designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) identify which foods are problematic and which reduce symptoms. It is recommended that people follow the elimination portion of the diet for only two to six weeks, before reintroducing high FODMAP foods one at a time to see which cause symptoms.

High FODMAP foods to avoid include:

• Dairy-based milk, yoghurt and ice cream
• Wheat-based products such as cereal, bread and crackers
• Some vegetables, such as artichokes, asparagus, onions and garlic
• Some fruits, such as apples, cherries, pears and peaches

Low FODMAP foods to eat include:

• Certain cheeses such as brie, Camembert, cheddar and feta
• Grains like rice, quinoa and oats
• Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini
• Fruits such as grapes, oranges, strawberries, blueberries and pineapple

The elimination diet

The endometriosis diet is a type of elimination diet that focuses on avoiding inflammatory foods. Inflammatory foods include red meat, gluten, and FODMAPs.

The endometriosis diet is not intended for weight loss but rather for improving symptoms of endometriosis. It is recommended that you consult a doctor before starting this diet, as endometriosis is an individualized condition, and any meal plan should be tailored to fit your specific needs and symptoms.

Foods to Eat

• Antioxidant-rich and anti-inflammatory foods
• Fibre-rich foods such as fruits, vegetables, ground flaxseed, legumes, and whole grains
• Foods high in omega-3 fatty acids, such as fatty fish (e.g. salmon, sardines, tuna), nuts and seeds (e.g. walnuts, chia seeds, flaxseed), and plant oils (e.g. flaxseed oil, canola oil)
• Foods containing monounsaturated fats
• Foods high in magnesium, such as dark chocolate, leafy greens (e.g. arugula, dark lettuce, kale, spinach), legumes (e.g. black beans, edamame), and nuts and seeds (especially almonds and pumpkin seeds)
• Foods high in zinc, such as poultry, red meat (limited to two low-fat servings per week), and shellfish (e.g. oysters, crab, lobster)

Foods to Avoid

• Inflammatory and high-FODMAP foods
• Alcohol
• Caffeine (limit to 400 milligrams or less per day)
• Fatty meat and overall saturated fat (limit to 10% of daily calories)
• Processed foods containing added sugar, saturated fat, and trans fat
• Sugary drinks (limit to less than 26 grams of sugar per day)

Some people with endometriosis also find relief by following a gluten-free or dairy-free diet. It is recommended to try eliminating gluten or dairy for at least a month and then slowly reintroducing it to see if symptoms return.

Additionally, keeping a food journal can be helpful to track how different foods make you feel and to identify any specific foods that may trigger your endometriosis symptoms.

Frequently asked questions