Living with endometriosis has taught me one thing very clearly: my body thrives on consistency, nourishment, and gentleness. While food hasn’t “cured” my symptoms, it has played a huge role in how I feel day to day, particularly when it comes to inflammation, energy levels, pain, and hormonal balance.
This post isn’t medical advice — it’s simply what I’ve personally found helpful through listening to my body, paying attention to patterns, and choosing foods that support rather than stress my system.
What I Try to Avoid (Most of the Time)
☕ Too Much Coffee
I love the ritual of coffee, but I’ve learned that too much caffeine doesn’t love me back.
For me, excess coffee:
- Disrupts my cortisol levels
- Increases feelings of anxiety and jitteriness
- Can worsen inflammation and pain
I don’t completely cut it out, but I’m mindful of quantity and timing — especially on an empty stomach.
🥛 Dairy Products
I’ve found that dairy can aggravate inflammation and digestive discomfort, which in turn impacts my endo symptoms.
Reducing dairy has helped:
- Ease bloating
- Improve digestion
- Support overall comfort
I opt for dairy-free alternatives most of the time and notice a difference when I stay consistent.
🍬 Refined Sugar
Sugar has been one of the biggest triggers for me. When I consume a lot of it, I notice:
- Increased inflammation
- Energy crashes
- Worsened pain and fatigue
This doesn’t mean perfection — just awareness. I try to satisfy sweet cravings with whole-food options instead.
⏰ Long Periods Without Food
Skipping meals or going too long without eating has been a big no for my body.
Long gaps without food:
- Disrupt blood sugar balance
- Increase cortisol
- Trigger fatigue, dizziness, and irritability
Eating regularly has been one of the simplest yet most effective changes I’ve made.
🍔 Processed Foods & Excess Red Meat
Highly processed foods tend to worsen inflammation for me, so I limit them as much as possible.
With red meat, I’m intentional:
- I avoid it regularly
- But I do include iron-rich options like steak during my period when my body needs extra support
Balance, not restriction, has been key.
What I Focus on Eating Instead
🥗 Whole Foods
Whole, nourishing foods form the foundation of how I eat. They support digestion, hormone balance, and sustained energy.
Think:
- Vegetables
- Fruits
- Quality proteins
- Healthy fats
Simple, nourishing, and grounding.
🍗 Protein at Every Meal
Protein has been essential for:
- Curbing hunger
- Supporting stable blood sugar
- Reducing cravings
It helps me feel satisfied and prevents the highs and crashes that can worsen symptoms.
🥑 Avocados & Healthy Fats
Healthy fats are a non-negotiable for me.
Avocados, in particular:
- Support hormone health
- Help with satiety
- Add nourishment without heaviness
I also focus on fats that feel gentle and sustaining.
🐟 Omega-Rich Foods
Omega-3s have anti-inflammatory properties, which is incredibly important when managing endometriosis.
I prioritise:
- Omega-rich foods
- Supporting my body’s inflammatory response naturally
This has made a noticeable difference in how my body feels over time.
🥬 Fibre & Iron-Rich Foods
Leafy greens play a big role in my diet, especially:
- Cavolo Nero
- Spinach
These foods help support:
- Digestion
- Iron levels
- Energy — especially around my cycle
They feel deeply nourishing and grounding.
A Gentle Reminder
Endometriosis looks different on everyone. What works for me may not work exactly the same for someone else — but learning to listen to your body is powerful.
For me, focusing on nourishment rather than restriction has been the most sustainable approach. Small, consistent changes have made the biggest impact.
Final Thoughts
Living with endometriosis has forced me to slow down, tune in, and prioritise my health in ways I hadn’t before. Food has become a form of self-respect — not control.
If you’re navigating endometriosis too, know that you’re not alone
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