What to eat if you have endometriosis...

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By Jennifer Gallardo, Registered Dietitian 

May 30, 2026

Omega-3-rich foods such as fatty fish (including salmon, sardines, and mackerel), as well as nuts and seeds like walnuts, chia seeds, and flaxseeds, have been shown to help reduce inflammation and may improve endometriosis-related pelvic pain. 

Fruits and vegetables are packed with antioxidants and phytonutrients, which help protect the body from oxidative stress and inflammation. Aim to include a variety of colorful produce in your diet, such as berries, citrus fruits, leafy greens, cruciferous vegetables (broccoli, cauliflower, and Brussels sprouts), bell peppers, and tomatoes. Health guidelines generally recommend consuming at least 5 servings of fruits and vegetables per day. 

Whole grains such as brown rice, quinoa, oats, and whole wheat products are important components of Mediterranean-style eating patterns. Research has linked these dietary patterns to a lower risk of developing endometriosis and better overall health. 

Legumes and nuts, including beans, lentils, chickpeas, almonds, and walnuts, provide fiber, plant-based protein, and anti-inflammatory compounds. These nutrients may help support hormone balance and reduce inflammation throughout the body. 

Vitamin D-rich foods such as fatty fish, egg yolks, fortified dairy products, and fortified plant-based milk alternatives may also be beneficial. Vitamin D has been studied as a supportive therapy for endometriosis because of its potential role in regulating inflammation and immune function. The recommended daily allowance (RDA) of vitamin D for most people ages 1 to 70 is 600 international units (IU) per day. 

Curcumin, the active compound found in turmeric, has shown promise in laboratory studies for slowing the growth and spread of endometrial cells. Try adding turmeric to soups, roasted vegetables, smoothies, or grain bowls for an easy nutritional boost. 

Grapes and berries contain a natural plant compound called resveratrol, which may help reduce inflammation and oxidative stress. These fruits can be enjoyed fresh, frozen, or added to yogurt, oatmeal, and smoothies. 

Green tea contains powerful antioxidants called catechins and has demonstrated anti-inflammatory and anti-proliferative effects in several studies. For most healthy adults, drinking 2 to 3 cups of green tea per day is considered a safe amount and may provide the greatest health benefits. 

1. Endometriosis and Nutrition: Therapeutic Perspectives - PubMed  https://pubmed.ncbi.nlm.nih.gov/40507748/ 

2. Holistic approaches to living well with endometriosis - PubMed https://pubmed.ncbi.nlm.nih.gov/39649833/

3. Mediterranean diet adherence and healthy diet indicator might decrease odds of endometriosis - PubMed https://pubmed.ncbi.nlm.nih.gov/41120513/

4. Plants as source of new therapies for endometriosis: a review of preclinical and clinical studies - PubMed https://pubmed.ncbi.nlm.nih.gov/33124671/ 

5. Vitamin D - Mayo Clinic https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792