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Endometriosis Diet Plan

Free 7-day endometriosis diet plan — anti-inflammatory Indian or global meals with omega-3, fibre and less red meat and sugar. Veg, non-veg or Jain.

Does diet help endometriosis?

Endometriosis is treated with pain relief, hormones or surgery — diet is not a cure. But many women find that an anti-inflammatory eating pattern helps them feel better: plenty of vegetables, fruit and whole grains, omega-3 fats, and less red meat, alcohol and ultra-processed food. Some studies link higher red-meat and trans-fat intake with higher endometriosis risk and more omega-3 with lower risk, though evidence is still limited.

An endometriosis-friendly plate

Choose	Why
Oily fish, walnuts, flaxseed, chia	Omega-3 fats may reduce inflammation
Vegetables, fruit, dal, whole grains	Fibre helps with bloating and hormone balance
Iron-rich foods	Heavy periods can cause anaemia
Less red meat and alcohol	Linked with more inflammation in some studies

Bloating is common — a food and symptom diary can reveal personal triggers. Some women try a low-FODMAP diet under a dietitian’s guidance. Trying to conceive? See the fertility diet plan.

Frequently asked questions

What foods make endometriosis worse?

There is no universal list, but red and processed meat, alcohol, trans fats and very sugary foods are the most commonly linked with worse inflammation. Keep a diary to find your own triggers.

Should I go gluten-free or dairy-free?

Only if you notice these foods worsen your symptoms. Cutting whole food groups without need can reduce nutrients like calcium — try it with a dietitian.

Can diet shrink endometriosis?

No diet has been shown to remove endometriosis lesions. Diet may help symptoms and overall health alongside medical treatment.

Sources: NHS: Endometriosis · ACOG: Endometriosis

Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.

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