Endometriosis

Foods to Eat More Of: 

• Fruits: apples, apricots, cherries, grapefruit, strawberries
• Vegetables: arugula, beets, broccoli, cabbage, collard greens, kale,  peas, red & green bell peppers, romaine lettuce, spinach, squash, sweet potatoes, watercress
• Barley, fish, beans, nuts, oats, olive oil, seeds, tofu, whole grains, soy yogurt

Foods to Avoid or Minimize: 

• Red meat & dairy products
• Sugar, yeast, coffee, alcohol
• Can be related to food intolerance - try an elimination diet​. (Most common food sensitivities for those with endometriosis are wheat & dairy).

Essential Oils:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.

• Melrose, clary sage, geranium, nutmeg (compress on abdomen, bottom of feet)

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.

• Calendula, chasteberry, dandelion leaf & root, evening primrose oil, German chamomile, meadowsweet, passionflower, rosemary, turmeric, valerian
• Flaxseed Oil: 1 Tablespoon (14 grams) daily (can be mixed with food; take in the morning).

Yoga Therapy:

• Yoga For Pelvic Pain, Endometriosis & Fibroids (45 minutes - BrettLarkinYoga)
• Yoga for Endometriosis, Fibroids and Pelvic Pain (50 minutes - _its_yana)

Supplements & Homeopathic:

• ​Chasteberry: 225 mg extract 3 times daily (also called vitex, should contain .5% agnuside).
• Dong Quai: 200 mg or 30 drops tincture, 3 times daily (should contain .8-1.1% ligustilide).
• Wild Yam: 500 mg twice daily (take with food).
• Lipotropic Combination: 1-2 pills 3 times daily (should contain milk thistle, choline, inositol, methionine, dandelion, and other ingredients).
• Calcium/ Magnesium: 500 mg calcium 4 times daily; 500 mg magnesium twice daily (use this dose only during menstruation).
• Vitamin C: 1,000 mg 3 times daily (reduce if it causes diarrhea).
• Vitamin E: 400 IU twice daily (check with doctor if taking anticoagulant drugs).
• Evening Primrose Oil: 1,000 mg 3 times daily (can substitute 1,000 mg borage oil once a day).

Mind-Body Connection:​​

• Represents the connection between your inner values and your external behavior.  Look at where your lifestyle contradicts your internal thoughts about what is right.

Recipes - Food Medicine: 
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways.  Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:
*For all recipes calling for yogurt, try to replace with soy yogurt instead*

• Golden Milk (V, GF)
• ​Mega-Greens Smoothie (GF)
• PB & Jelly Sandwich Smoothie (V)
• Peach-Berry Smoothie (GF)
• Pomegranate Dandelion Tea (V, GF)​
  
• Strawberry Banana Smoothie
• Tropical Smoothie (V, GF)

Meals:

• Asian Broccoli & Rice Bowl (V, GF)
• Black Bean Soup (V, GF)
• Broth (Veggie/Chicken/Beef) - (V, GF)
• Buddha Bowl (V, GF)
• Cornmeal & Pecan Crusted Fish
• Edamame Rice Bowl (V)
• Healthy Mac & Cheese (V)
• Miso Soup (V, GF)
• Pasta Della California (V)
• Slow Cooked White Chili (V, GF)
• Quinoa Oatmeal (V)
• Salmon with Red Pepper Sauce (GF)
• Spiced Lentil Soup (V, GF)
• Spicy Black Bean Soup (V, GF)
• Spinach Pasta (V)
• Tilapia with Balsamic Brown Butter
• White Bean & Spinach Soup (GF)

Sides & Salads:

• Asian Cabbage Salad (V, GF)
• Butternut Squash Risotto (V, GF)
• Caraway Brussels Sprouts (V, GF)
• Chinese Peanut Salad (V, GF)
• Double Mashed Potatoes (GF)
• Kale Salad with Sesame Dressing (V, GF)
• Mashed Sweet Potatoes (V, GF)
• Pesto Vegetables (V, GF)
• Quinoa Salad (V, GF)
• Sesame Green Beans (V, GF)
• Spinach & Strawberry Salad (V)
• Steamed Edamame (V, GF)​
• Three Bean Salad (V, GF)