Endometriosis health: can nutrition reduce pain?

A new study from scientists at the University of Edinburgh shows: yes, it can help reduce pain, The Conversation reports.

Endometriosis is an inflammatory condition in which tissue similar to the uterine mucosa grows outside the uterus. It affects about 10 per cent of women of reproductive age and causes severe pain, bowel, bladder, sex and even infertility problems.

What the study showed

More than 2,300 women with a confirmed diagnosis took part in the survey. Some 84% had tried dietary changes, and 67% reported that this helped reduce pain. Among those who took supplements (59% of those surveyed), 43% also noticed improvements.

Formore information, see Francesca Hearn-Yeates et al, Dietary Modification and Supplement Use For Endometriosis Pain, JAMA Network Open (2025). DOI: 10.1001/jamanetworkopen.2025.3152

The most popular dietary changes and their effectiveness:

• avoiding alcohol (relief in 53% of women)

• less gluten (45%)

• less dairy products (45%)

• less caffeine (43%)

• less sugar and sweets (41%)

• avoiding processed foods (38%)

• low FODMAP diet (32%)

• mediterranean diet (29%)

Popular supplements:

• turmeric or curcumin (48% reported reduced pain)

• magnesium (32%)

• peppermint (26%)

• ginger (22%)

How it works

Many of these foods and supplements have anti-inflammatory effects, which is important for the chronic inflammation that is characteristic of endometriosis. A Mediterranean diet, reducing sugar, alcohol and processed foods all help to reduce inflammation in the body.

How reliable is this?

The study was observational, not clinical, meaning it does not prove direct cause and effect. The women self-reported past changes and feelings of pain, which may affect accuracy. But when combined with other data, it provides a valuable insight.

What's important to remember

• Avoiding dairy products can lead to calcium deficiency. It's better to replace dairy with other sources of calcium.

• Reducing caffeine is not dangerous, but can affect your mood if you are a tea or coffee drinker.

• Supplements are better to try one at a time to understand what helps.

Recommendation

If you suffer from endometriosis, it's worth trying a Mediterranean or low-FODMAP diet. It's also a good idea to limit sugar, alcohol, caffeine and processed foods. But it's best to consult a nutritionist before changing your diet - especially if you plan to eliminate whole food groups.