Living with endometriosis often means navigating a web of pain, fatigue, and digestive discomfort. You may wonder if changing your diet could ease some of these burdens. One dietary approach gaining attention is the low FODMAP diet, initially developed for irritable bowel syndrome (IBS), but now being explored for its potential to support endometriosis too.
Why Digestive Symptoms Are So Common in Endometriosis
If you’ve experienced bloating, abdominal pain, or changes in bowel habits, you’re not alone. Around 90% of women with endometriosis report IBS-like symptoms. This overlap has sparked interest in whether dietary strategies for IBS might also benefit those with endometriosis.
What Is the Low FODMAP Diet?
FODMAPs are fermentable carbohydrates that can cause bloating, gas, and pain in sensitive individuals. The low FODMAP diet, developed by Monash University, reduces these carbohydrates temporarily to assess tolerance and manage symptoms.
New Research: Can the Low FODMAP Diet Help Endometriosis?
A 2024 study published by Monash University explored how a low FODMAP diet impacts women with both endometriosis and IBS. The results were promising: 72% of participants reported improved gastrointestinal symptoms. While the diet didn’t treat the root cause of endometriosis, it helped many women feel more comfortable day to day.
Key Takeaway:
If you live with endometriosis and struggle with digestive symptoms, the low FODMAP diet may be worth exploring, especially under the guidance of a qualified dietitian.
The 2025 FODMAP Update: What’s Changed?
As science evolves, so does our understanding of which foods are high or low in FODMAPs. Monash’s latest 2025 update refined the FODMAP classifications of foods like:
- Brussels sprouts and cauliflower: Once considered high FODMAP, now low in standard portions.
- Beetroot and savoy cabbage: Safe in small serves.
- Sugar snap peas: Still high in fructans, but better tolerated by some.
- Cherries and nectarines: Found to contain both sorbitol and fructose; double trouble for sensitive tummies.
These insights allow for more precise reintroductions, helping you personalise your diet with greater confidence.
So, What Is the Best Diet for Endometriosis?
There’s no single diet that suits every woman with endometriosis. However, combining an anti-inflammatory foundation with individualised FODMAP management can be powerful. A well-rounded approach might include:
- A Mediterranean-style base (rich in fruits, vegetables, fish, and whole grains)
- Limiting ultra-processed foods and added sugars
- Tailored FODMAP restrictions if you experience digestive symptoms
- Monitoring for triggers like gluten or dairy, based on personal tolerance
Gentle Guidance, Not Restriction
Diet is just one piece of the puzzle in endometriosis care. What matters most is finding what nourishes you, not only physically, but emotionally. There’s no need for perfection, just curiosity, compassion, and support along the way.
Looking for support on your journey?
Let’s explore your unique needs together and create a plan that feels nourishing, balanced, and sustainable.
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