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Sometimes, we can be afflicted by medical issues we don’t know about or even realise, and for something like endometriosis, this is a very common case. Globally, about 10-15% of women of reproductive age are afflicted with this reproductive system disease, [1] and a lot of it can go untreated when those afflicted don’t have the right knowledge or access to appropriate care.
In fact, according to the World Health Organization (WHO), the general public and most front-line healthcare providers are unaware that distressing and life-altering pelvic pain is, in fact, not normal, [2] despite this being an accepted truth in many parts of the world. Because of this, patients who suffer from any pelvic pain-related issues, like endometriosis, are not always provided with the right treatment even by primary healthcare providers.
So, this International Women’s Day, let us shed some light on Endometriosis Awareness Week, from 04 March to 10 March, and have an important discussion on the ways we can provide a healthy diet for people with endometriosis or those thinking of eating healthy to avoid this silent disease.
The Best Diet
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In many cases, simply being proactive and mindful of our food choices can help us maintain a healthy body. For people with endometriosis, this is especially important. Inflammation and high estrogen levels can make endometriosis worse, and so our diet has to consist of the right nutrients in order to fight inflammation and balance estrogen in the body. [3]
What to eat [4]
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- Fruits and vegetables, preferably not juiced – choosing fresh ingredients is important when formulating a diet to maintain the proper estrogen levels in the body. Avoiding processed foods is priority number one, while opting for raw veggies and fruits every day is more ideal. [5]
- Legumes and whole grain foods – since we’re focused on lowering estrogen levels, legumes and beans are the perfect low-glycemic foods to help lower estrogen levels and reduce symptoms of endometriosis. [6] Whole grain foods also have a similar effect.
- Fatty fish – meanwhile, fatty fish such as salmon, sardines, and tuna, which are good sources of omega-3, can help neutralise inflammation from endometriosis. [7]
- Plant oils – plant oils, like flaxseed oil or canola oil, and especially extra virgin olive oil is the gold standard for endometriosis. Due to its high levels of omega 3 fats, it may be helpful to manage inflammation and pain for endometriosis sufferers. [8]
What to avoid [9]
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- Alcohol – wine, beer, and spirits can make endometriosis worse. So, be sure to limit yourself to one or two drinks per week only, or opt to take it out of your diet entirely.
- Caffeine – limiting daily caffeine intakes to 400 milligrams is also optimal for an endometriosis-friendly diet.
- Fatty meat – when it comes to endometriosis, the best choice of meat would be lean meats. Avoid fatty meats in your diet.
- Processed foods – unlike fresh ingredients packed with nutrients, processed foods are low in stuff you need like fiber, zinc, magnesium, and healthy fats.
- Sugary drinks – foods high in sugar won’t do your body any good and could make inflammation worse.
Recipes to Try
After having gone through the laundry list of foods to eat and to avoid to lessen the risk of endometriosis (or have a better diet while dealing with endometriosis), you might be thinking that your food options have drastically decreased. But anything you’ll lose from your previous diet, you can make up for in surprisingly delicious and healthy foods that are better for you.
Here are some recipes you can try with the knowledge of your new diet!
For A Nice Snack
Stuffed Mushrooms [10]
INGREDIENTS
- 4 Portobello mushrooms, stems removed and fine chopped
- 2 tbsp Borges Classic Olive Oil
- ½ onion, finely chopped
- 2 garlic cloves, finely chopped
- 200g spinach
- 100g goat’s cheese, or other creamy cheese
- 100g roasted red peppers (from a jar) drained and roughly chopped
- 50g cheddar, grated
- Lemon juice (squeezed, optional)
- Salt and freshly ground pepper
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INSTRUCTIONS
- Heat the oven for 190° Brush the mushrooms with 1 tablespoon of Borges Classic Olive Oil and place it cap side up on a baking tray. Bake for 20 minutes until it softens.
- Heat the remaining oil in a frying pan. Add the onion and mushroom stems and cook for 3 minutes or until it softens.
- Add the garlic and spinach and season with salt and pepper. Cook over medium heat until the spinach has wilted.
- Increase the heat and cook until all the liquid in the pan has evaporated. Remove from the heat.
- Spoon the goat’s cheese, red peppers, and half of the cheddar into a bowl. Add the cooked spinach mix and combine. Season with salt, pepper, and a squeeze of lemon juice, if using.
- Remove the mushrooms from the oven, turn them over, and divide the filling between each one. Sprinkle the remaining cheddar over the top.
- Return to the oven and bake for a further 15 minutes, or until the mushrooms are tender and the cheese is golden.
For A Delicious After-Meal Tea
Super Turmeric Latte [11]
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INGREDIENTS
- 2 cups Borges Walnut Drink
- 1 tsp ground turmeric
- 1 tsp ground ginger
- 1 tsp ground cinnamon
- 1 tsp vanilla extract or fresh vanilla pod
- ½ tsp ground cardamom
- Pinch of ground clove
- Pinch of ground nutmeg
- 1 tsp coconut butter
- Pinch of ground black pepper
INSTRUCTIONS
- Briefly blitz all the ingredients in a blender to ensure they’re well combined.
- Add to a saucepan and heat on a low-medium heat, stirring occasionally, for about 5 minutes.
- Pour into a mug and enjoy!
References:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9127440/
[2] https://www.who.int/news-room/fact-sheets/detail/endometriosis
[3] https://health.clevelandclinic.org/endometriosis-diet/
[4] https://health.clevelandclinic.org/endometriosis-diet/
[5] https://www.everydayhealth.com/womens-health/essentials-of-endometriosis-diet.aspx
[6] https://www.pelvicpaindoc.com/diet-endometriosis/
[7] https://health.clevelandclinic.org/endometriosis-diet/
[8] https://olivewellnessinstitute.org/article/what-is-the-best-cooking-oil-for-endometriosis/
[9] https://health.clevelandclinic.org/endometriosis-diet/
[10] https://www.bbc.co.uk/food/recipes/stuffed_mushrooms_89898