What to Put in Your Cart: An Endometriosis-Friendly Starter Grocery List
Can Nutrition Help With Endometriosis Symptoms?
A diagnosis of endometriosis can make your life, and especially your fertility journey, feel totally out of your control. But what if we could put the power back into your hands? This is where nutrition comes in. Although nutrition alone cannot cure endometriosis, by supporting your body with nutrients that work to combat the symptoms, you can feel empowered about your health and confident in your ability to navigate such an overwhelming diagnosis.
A huge part of what makes endometriosis care so tricky is the cause is largely unknown. What researchers do know is that endometriotic cells are largely unique in their energy metabolism. The downstream effects of this metabolic shift work to create an environment of increased oxidative stress and inflammation in the body. In this way, nutrition can be a meaningful part of a broader endometriosis care plan.
Key Nutrients for Endometriosis Pain and Inflammation
Vitamins such as A, C, and E help reduce active inflammation, and fight against oxidative stress. Additional nutrients such as vitamin D and magnesium have been shown to help reduce pain and muscle cramping that may be highest during menstruation. Fiber, protein, and omega-3 fatty acids are additional nutrients of importance, serving roles of cell protection and digestion support during intense endometriosis flares.
When creating a grocery list for endometriosis care, focusing on antioxidant rich vitamins and immune boosting minerals can make a huge difference in the household, as snack time and meals become easier!
Produce: Antioxidant-Rich Fruits and Vegetables for Endometriosis
Strawberries, oranges & lemons: Rich in vitamin C and antioxidants that help support normal immune function and protect cells from oxidative stress. Vitamin C is abundant in fruits and vegetables, making these an easy way to add more antioxidant-rich foods to your diet.
Red bell peppers: Packed with vitamin C and antioxidants, red bell peppers are an easy way to add color and variety to meals.
Broccoli & Brussels sprouts: Provide fiber and vitamin C that support reduced inflammation and regular digestion. Need real-life ideas to include these? Try this delicious fall brussels sprout salad.
Spinach: A good source of magnesium, folate, iron and fiber, making it a nutrient-dense addition to meals to help with normal muscle and nerve function.
Frozen Foods: Budget-Friendly Fiber and Antioxidants
Frozen fruits & vegetables: A convenient way to keep fiber, vitamin and antioxidant rich foods on hand. Frozen produce can also be a budget-friendly option when fresh produce isn't available.
Meat and Seafood: Omega-3s and Protein
Salmon, sardines & canned tuna: Provide omega-3 fatty acids and protein. Fatty fish such as salmon and sardines are especially good sources of EPA and DHA, two long-chain omega-3 fats. Try our spicy salmon bowl recipe for a delicious way to fit salmon into your weeknight dinner.
Chicken & turkey: Lean sources of protein, which helps support muscle maintenance, immune function and overall nourishment.
Dairy and Eggs: Vitamin D, Calcium, and Choline
Eggs: Provide protein, choline, and vitamin D. Be sure to consume both the egg whites and yolk to receive the full benefits!
Milk & cheese: Provide protein and calcium, while some varieties also provide vitamin D and vitamin A. Fortified dairy products can be an especially useful source of vitamin D.
Pantry Staples: Fiber, Magnesium, and Plant-Based Omega-3s
Beans & lentils: Rich in fiber, plant-based protein and iron, making them an easy addition to bowls, soups, salads and pasta dishes.
Whole-wheat pasta: A simple way to increase fiber and complex carbohydrates while keeping familiar meals on the menu.
Edamame: Provides plant-based protein, fiber, magnesium and iron. It's an easy addition to salads, grain bowls, stir-fries and even as a snack!
Walnuts: Contain omega-3 fatty acids, fiber and magnesium and make an easy addition to oatmeal, yogurt, salads or snacks.
Chia, flax & pumpkin seeds: Provide fiber, omega-3 fatty acids and magnesium and can easily be added to smoothies, oatmeal, yogurt or baked goods. (Check out our ideas for easy fertility-friendly breakfasts!)
Personalized Endometriosis Nutrition Support in St. Louis
If you would like additional information related to nutrition interventions for endometriosis, and how this may apply to your individual case and lifestyle, please reach out to Alexandra at Balanced Nutrition Therapy.
References:
Amini, L., Chekini, R., Nateghi, M. R., Haghani, H., Jamialahmadi, T., Sathyapalan, T., & Sahebkar, A. (2021). The Effect of Combined Vitamin C and Vitamin E Supplementation on Oxidative Stress Markers in Women with Endometriosis: A Randomized, Triple-Blind Placebo-Controlled Clinical Trial. Pain Research & Management, 2021, 5529741. https://doi.org/10.1155/2021/5529741
Nodler, J. L., DiVasta, A. D., Vitonis, A. F., Karevicius, S., Malsch, M., Sarda, V., Fadayomi, A., Harris, H. R., & Missmer, S. A. (2020). Supplementation with vitamin D or ω-3 fatty acids in adolescent girls and young women with endometriosis (SAGE): A double-blind, randomized, placebo-controlled trial. The American Journal of Clinical Nutrition, 112(1), 229–236. https://doi.org/10.1093/ajcn/nqaa096
Khashchenko, E. P., Vysokikh, M. Yu., Marey, M. V., Sidorova, K. O., Manukhova, L. A., Shkavro, N. N., Uvarova, E. V., Chuprynin, V. D., Fatkhudinov, T. Kh., Adamyan, L. V., & Sukhikh, G. T. (2024). Altered Glycolysis, Mitochondrial Biogenesis, Autophagy and Apoptosis in Peritoneal Endometriosis in Adolescents. International Journal of Molecular Sciences, 25(8), 4238.
Alexandra Hicks, MS, RD, LD is a Registered Dietitian in Crestwood, MO specializing in women's and hormonal health, sports nutrition, and eating disorder recovery. With bachelor's degrees in psychology and nutritional sciences and a master's degree in nutrition and dietetics, she brings an understanding of both the mind and the body to every session. Whether clients are navigating women's health concerns, managing diabetes, fueling for performance, or rebuilding their relationship with food, Alexandra meets them exactly where they are with compassionate, evidence-based care.