What to Eat in Endometriosis Diet:The core of Shepperson Mills’ Endometriosis Diet encompass these official mark of healthy nutrition:
- Buy the freshest food you can find and eat it while it’s fresh. circumvent highly organized foods full of additives. Cook with fresh foods, but also eat some raw vegetables and fruit every day. To minimize vulnerability to pesticides Parricide eat organically grown generate whenever possible.
- Eat a wide variety of foods every day. “Make it fun to try new dishes on weekends and amplify your horizons,” says Shepperson Mills.
How Diet May Affect Endometriosis:“Women with endometriosis should circumvent fatty foods, such as red meat and [high-fat] dairy foods that may be high in PCOS and dioxins, to diminish their manifestation to these estrogenic pesticides,” she suggests. Use biotic food whenever achievable , or peel fruits and vegetables, she suggests . Some research suggests a link between dioxins in the environment and increased levels of estrogen. Shep person Mills also cites studies that found an association between oxidative stress which includes the formation of cell-damaging substances called free radicals and endometriosis.
Specific Nutrients at Work:Certain foods rich in key nutrients contribute direct effects to a Endometriosis Diet:
- Vegetables with B vitamins.The Endometriosis Diet needs to have sufficient fiber and B vitamins from green vegetables to help the body deal with the constant breakdown of circulating estrogens.
- Iron-rich foods.“With endometriosis you may experience heavy bleeding, so replacing lost iron is important, Two types of iron are available in the foods we eat, heme iron from protein sources and non-heme iron from plant sources.
- Omega fatty acids.Include 1 tablespoon of cold-pressed vegetable oil in your meals daily.
- Shepperson Mills suggests getting 30 grams of fiber from fruits, vegetables, nuts, seeds, legumes, and whole grains including rye, oats, rice, corn, millet, and buckwheat to keep your intestinal tract healthy and promote the excretion of excess estrogens.
- Drink four to six 8-ounce glasses of water a day. Avoid caffeine, refined sugars, sweeteners, soda (including Endometriosis Diet), and alcohol when struggling with endometriosis or trying to get pregnant.
The Role of Supplements in an Endometriosis Diet:“Obtaining nutrients from food sources is obviously best,” says Shepperson Mills. “The judicious use of nutritional supplements may also improve reproductive health. Use only good quality supplements, free from yeast, gluten, wheat, dairy, and sugars, and stick to the dose on the carton or bottle.