Does Diet Help Endometriosis?What Studies Show
PeriodsArticleMany women with endometriosis try diet changes, from cutting gluten to adding fish oil. A review found 9 human studies of diet for endometriosis; most reported benefits, but all had moderate or high risk of bias. In a placebo-controlled trial in young women, vitamin D and fish oil did no better than placebo for pain. A large nurses' study linked more omega-3 fats with lower risk and more trans fats with higher risk. Here's the evidence.
In this article
Endometriosis pain can be hard to control, so many women look to food. Interest in diet is growing, yet there are no guidelines to steer doctors on it.1
What a review of diet studies found
A review gathered every study it could find on diet and endometriosis: 9 in humans and 12 in animals.1
- Only 2 of the human studies were randomized trials.1
- Each tested a different diet: adding nutrients, cutting foods out, or changing the whole diet.1
- Most reported benefits, but all carried a moderate or high risk of bias.1
The authors called for better trials before firm advice can be given.1
Vitamin D and fish oil: a placebo-controlled test
A trial randomly gave 69 girls and young women aged 12 to 25 with confirmed endometriosis vitamin D, fish oil or a placebo for 6 months.2
| Group | Worst pain score change |
|---|---|
| Vitamin D | Improved2 |
| Placebo | Improved by nearly the same amount2 |
| Fish oil | Smaller improvement2 |
Neither supplement beat the placebo.2 The large placebo response is a reminder that diet studies without a comparison group can look better than they are.
Fats and the risk of getting endometriosis
The Nurses’ Health Study II followed women for 12 years and found 1,199 surgically confirmed cases:3
- Total fat wasn’t linked with risk.3
- Women eating the most long-chain omega-3 fats (as in oily fish) were 22% less likely to be diagnosed.3
- Women eating the most trans fats were 48% more likely.3
This is about developing endometriosis, not treating it, and it was observational.
What this means for you
- Diet isn’t a proven treatment. More oily fish and fewer trans fats line up with the nurses’ findings, but that study was about risk, not relief.3
- Change one thing at a time and track pain for a few cycles so you can judge it fairly.
- Don’t cut whole food groups without advice, especially if you’re trying to conceive.
- Keep medical treatment in the plan; see what endometriosis is and why mild endometriosis can hurt.
Try: “I’ve read that cutting gluten or dairy helps endometriosis. Is there anything in my diet worth trying, and can we track my pain to see if it works?”
Period, Handled covers this in Chapter 8, “When Pain Is a Message.” Its Period Scorecard gives pain a 0 to 10 score and a line on what it stopped you doing each cycle, so you can see whether any change, food or medicine, moves the number. See the book.
This article is for general educational purposes only and is not medical advice. It isn't a substitute for diagnosis or treatment from a qualified healthcare professional who knows your health history. Talk to your doctor before cutting out food groups or starting supplements, especially if you're pregnant, trying to conceive or have a history of disordered eating. Get urgent care for sudden severe pelvic pain, fainting or fever. Girl Playbook does not endorse any specific product, test, or provider.
Girl Playbook sells this book. It provides education and worksheets, not individualized medical care.
Sources
The research behind this article, in the order it’s cited. How we source our articles.
- Reproductive Sciences (via PubMed Central), 2022Effectiveness of Dietary Interventions in the Treatment of Endometriosis: a Systematic Review (opens in a new tab)abcdef
- American Journal of Clinical Nutrition (abstract via PubMed), 2020Supplementation with vitamin D or ω-3 fatty acids in adolescent girls and young women with endometriosis (SAGE): a double-blind, randomized, placebo-controlled trial (opens in a new tab)abcde
- Human Reproduction (via PubMed Central), 2010A prospective study of dietary fat consumption and endometriosis risk (opens in a new tab)abcde
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