Endometriosis is a condition where the tissue that’s typically found on the inside of your uterus grows on the outside of it. The tissue that lines the uterus is called the endometrium. This is where the condition’s name comes from.

In the United States, the condition affects 1 in 10 women during their reproductive years, estimates the Endometriosis Foundation of America.

Endometriosis is often a painful disorder that takes place primarily in the pelvic area. It’s rare for this tissue to spread further than the Fallopian tubes, ovaries, and tissues lining the area of the pelvis.

The symptoms of this condition tend to be worse around menstruation periods. Signs and symptoms include:
• pelvic pain
• increased pain during periods and intercourse
• pain with bowel movements and urination
• heavy periods, or bleeding between periods
• fatigue
• diarrhea
• bloating
• constipation
• low back pain
• intense cramping

If endometriosis is left untreated, it may lead to infertility.

Here is the diet changes that may aid in managing endometriosis.

1. Increase Your Intake of Omega-3 Fats.
Omega-3 fats are healthy, anti-inflammatory fats that can be found in fatty fish and other animal and plant sources.
Certain types of fats, such as plant oils containing omega-6 fats, may promote pain and inflammation. However, omega-3 fats are believed to have the opposite effect, acting as the building blocks of your body’s inflammation- and pain-relieving molecules
Given that endometriosis is often associated with increased pain and inflammation, having a high ratio of omega-3 to omega-6 fats in the diet may be especially beneficial for women with this disease

2. Avoid Trans Fats.
Research has found that trans fats increase levels of “bad” LDL cholesterol and decrease “good” HDL cholesterol, thus increasing the risk of heart disease and death.
In particular, women with endometriosis should avoid them. One observational study found that women who ate the highest amounts of trans fats had a 48% increased risk of endometriosis
3. Cut Down on Red Meat.
Red meat, especially processed red meat, has been linked to a higher risk of certain diseases. In fact, replacing red meat with another protein source may improve inflammation, which is often associated with endometriosis.

4. Eat Plenty of Fruits, Vegetables and Whole Grains.
Fruits, veggies and whole grains are packed with vitamins, minerals and fiber.
Filling your plate with a combination of these foods ensures that your diet is packed with essential nutrients and minimizes your intake of empty calories.
These foods and their benefits may be especially important for those with endometriosis.
In fact, a high fiber intake may lower estrogen levels.

5. Limit Caffeine and Alcohol.
Health professionals often recommend that women with endometriosis reduce their caffeineand alcohol intakes.
Several studies have found that women with endometriosis tend to consume higher amounts of alcohol than women without the disease
alcohol and caffeine intake have both been associated with increased levels of estrogen, the protein that transports estrogen throughout the body.

6. Cut down on Processed Foods.
Minimizing your intake of processed foods is a good idea for almost anyone, and doing so may also help with the management of endometriosis.
Omega-6 fats found in plant oils, such as corn, cottonseed and peanut oil, can increase pain, uterine cramping and inflammation .

On the other hand, omega-3 fats found in fish, walnuts and flax may help reduce pain, cramping and inflammation.

7. Try a Gluten-Free or Low-FODMAP Diet.
There is some evidence that a gluten-free diet may benefit individuals with endometriosis.
One study in 207 women with severe endometriosis pain found that 75% of them experienced significant decreases in pain after 12 months on a gluten-free diet
But Gluteen free diet can also helping lowering the risk of inflammation.

8. Supplements that may help : Zinc, Vit A, C,D and E.
Another study included supplemental intake of zinc and vitamins A, C, and E. Women with endometriosis who took these supplements decreased peripheral oxidative stress markers and enhanced antioxidant markers.

9. Regularly Exercise.
Exercise may help with the management of endometriosis, too. This is because exercise can reduce estrogen levels and release “feel-good” hormones.

Source : Healthline