Endométriose : adopter une alimentation anti-inflammatoire

Endometriosis affects 1.5 to 2.5 million women in France. It is characterized by the abnormal presence of endometrial tissue outside the uterus. This inflammatory, painful and chronic pathology causes lesions on the organs where the endometrium develops, which is also sensitive to hormonal variations linked to the woman's menstrual cycle. The diet associated with a healthy lifestyle would help relieve the pain and discomfort associated with this condition.

Relieving the pain of endometriosis through healthy living


Endometriosis can be extremely painful and disabling in everyday life. There is currently no standard no standard treatment to relieve endometriosis, as each case is unique because each case is unique and deserves a personalized adjustment.

In addition to the advice of your gynecologist and your prescribed treatment, you can regain control of the situation by reviewing your overall lifestyle that aim to reduce stress, which is pro-inflammatory:

  • adapted physical activity,
  • quality and quantity of sleep,
  • emotional management,
  • eliminating sources of endocrine disruptors and diet.

The food supplements will support the body by filling the gaps and providing essential nutrients with anti-inflammatory and hormone regulating properties such as DHA Liposome + : the essential fatty acids of the omega 3 type de Perfect Health Solution.

The rules of the anti-inflammatory diet

"Let food be your first medicine

In fact, what you consume becomes your body's fuel. Anti-inflammatory diet is very simple and follows the rule of common sense:


  • Fresh and seasonal fruits and vegetables, organic or from the garden, raw or lightly cooked to keep the maximum of nutrients.

  • Omega 3 essential fatty acids: fish (sardines, salmon, mackerel...), virgin olive oil from the first cold pressing, unsalted and unroasted seeds and oilseeds (1 handful per day), chia seeds.

  • Whole grain or semi-whole grain cereals without gluten and with low glycemic index (rice, buckwheat, spelt, oats, quinoa, millet).

  • eggs,

  • legumes: soak them overnight before cooking.

To avoid:

  • Red meat (to be eaten twice a week max).

  • Eliminate ultra-processed meals rich in additives: ham, frozen meals, industrial pizza, canned food.

  • Breakfast cereals.

  • White bread, white flour.

  • Drastically reduce deli meats, sugar (candy, chocolate bars, cookies, soda, fruit juice), pastries, lactose, gluten, alcohol, coffee, ketchup.

  • Trans fats: fried foods, margarine, cold cuts, animal fats, refined oil, mayonnaise.

  • Food additives Taste enhancer, preservative, texturizing agent.

Finally, here is a detailed list of the foods to be eaten as a priority in the case of endometriosis

List proposed by Doctonat.

Vegetables : artichokes, asparagus, eggplant, avocados, beets, chard, broccoli, carrots, celery stalk or root, cabbage (cauliflower, Brussels sprouts, Romanesco, broccoli, green, white, red, kale), pumpkin, cucumbers, endives, fennel, green beans, flat beans, butter beans, onions, leeks, peppers, radishes, salsify, tomatoes, peas, spinach, salads

Aromatics Dill, basil, chervil, chives, coriander, tarragon, mint, oregano, parsley, rosemary, sage, thyme.

Mushrooms : ceps, shiitakes, chanterelles, mousserons...

Fruits Apricots, oranges, tangerines, clementines, pineapples, bananas, blackcurrants, cherries, lemons, dates, figs, raspberries, pomegranates, currants, persimmons, kiwi, mangoes, melons, blueberries, grapefruits, watermelons, peaches, grapes, tomatoes.

Dried fruits Dates, apricots, prunes, figs, grapes, bananas, mango, pineapple, apples, cranberries, blueberries, goji.

Oilseeds almonds, walnuts (brazil, pecan, cashew...), hazelnuts, pistachios, peanuts (unsalted).

Pulses : beans (flageolet, azukis, white Vendée, red), lentils (green, coral), peas, broad beans, split peas, chickpeas.

Cereals with gluten (wholemeal and organic): wheat, rye, barley, oats, triticale, spelt, kamut. (According to tolerance).

Gluten-free cereals Millet, amaranth, quinoa, rice, buckwheat, sorghum, teff, corn (flour, semolina, flakes).

Breakfast cereals Oatmeal, bran flakes (according to tolerance)

Seeds Flaxseed, chia seed, sesame seed, sunflower seed, poppy seed, pumpkin seed, pine nuts.

Dairy products Milk (cow, goat, sheep), yoghurt, cottage cheese, Swiss cheese, faisselle, fresh cheese, matured cow, goat, sheep cheeses... (According to tolerance)

Soybeans and derivatives, tofu

Plant-based drinks Almond milk, oat milk, chestnut milk, coconut milk, hemp milk, sunflower seed milk, sesame seed milk, spelt milk, kamut milk, millet milk, hazelnut milk, walnut milk, barley milk, quinoa milk, rice milk and soy milk.

Vegetable creams Oats, almonds, rice, soya, coconut.

Seaweed Sea lettuce, kombu, sea beans, wakame, dulse with raw vegetables, nori sushi, spirulina.

Condiments Gomasio, cider vinegar, beer yeast, spices, mustard, pickles, capers.

Tubers : potato, sweet potato, Jerusalem artichoke.

Sprouted seeds Legumes, cereals, alfalfa, radish, broccoli, leeks, mustard, squash, parsley, watercress, rocket, Chinese cabbage, turnip.

Vegetable fats Walnut, hemp, rapeseed, linseed, camelina, wheat germ, olive, sunflower, grape seed, safflower, sesame and fish oils.

Lacto-fermented products sauerkraut, miso, tamari, kombucha, kefir.

Concentrated vegetable proteins : seitan, tofu, tempeh, humus.

White meat veal, pork, rabbit, poultry (chicken, hen, turkey, duck, guinea fowl, pigeon), white ham.

Lean fish cod, hake, haddock, dab, whiting, sole, canned tuna.

Fatty fishsardines, salmon, herring, mackerel, trout, tuna.

Crustaceans Oysters, mussels, scallops, squid, shrimp, langoustine, lobster.


Alexia Bernard 25 April, 2023
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