Anti-Inflammatory Foods for Endometriosis

Anti-inflammatory foods can complement drug therapy for managing inflammation and provide long-term relief from chronic inflammatory conditions. Since endometriosis is associated with inflammation, addressing this issue is particularly relevant. Encouraging studies have demonstrated the efficacy of certain foods in combatting inflammation.

It is valuable to explore this topic and consider incorporating anti-inflammatory foods into your diet as part of a holistic approach to managing endometriosis. While their effects may not provide immediate relief like a pain medication, the benefits become evident in the long term. Some of these foods also exhibit pain-relieving properties.

Entzündungshemmende Lebensmittel

Anti-inflammatory foods can be as effective as some medications.

The following foods are particularly effective against inflammation:

  1. Ginger
  2. Pineapple
  3. Papaya
  4. Omega-3 fatty acids
  5. Morello cherries
  6. Curcumin (found in turmeric)

In our guide, we will delve into the influences of these foods on inflammation and provide insights into how to integrate them into your diet effectively.

1. Ginger

Ingwer

Ginger exhibits a pain and inflammation-reducing effect that is comparable to ibuprofen. 

Ginger is known for its remarkable anti-inflammatory properties, which help reduce the harmful effects of oxidative stress on cells [6]. Within ginger, a component called gingerol [11], responsible for its pungent taste, acts as an inhibitor of an enzyme that becomes active in the body during the experience of pain. By inhibiting this enzyme, ginger can effectively alleviate pain. The mechanism is akin to a painkiller but tends to be gentler on the stomach, milder, and more natural. A study has indicated that the effects of ginger can be comparable to ibuprofen [11].

The combination of anti-inflammatory and analgesic effects makes ginger particularly intriguing for women coping with endometriosis. Although specific studies on ginger and its impact on endometriosis are currently unavailable, it is reasonable to assume that it may relieve inflammation and pain associated with endometriosis [12].

Notably, ginger is also known for its effectiveness in addressing nausea and morning sickness. However, it is essential to exercise caution when considering any medication, including herbal remedies like ginger, especially during pregnancy. Despite their perceived gentleness, natural products can potentially affect the developing fetus, underscoring the importance of discussing their use with a healthcare provider [18].

Preparation Tip

Ingwertee mit Zitrone

Ginger tea with lemon – against pain and inflammation

For the best results, using fresh ginger rather than powdered is crucial. Fresh ginger retains its potent essential oils, which contribute to its effectiveness. Whether you grate raw ginger or use it to prepare a tea, the choice is yours. Additionally, candied ginger can be a delightful treat; the more, the better!

Ginger pairs wonderfully with savory meat dishes, vegetables, fruits, and desserts. To create a refreshing ginger lemonade, you can enjoy it freshly grated or as a juice, available in drugstores or health food stores.

Ginger Tea:  To make ginger tea, simmer fresh ginger in water for approximately 20 minutes with the lid on and the heat set to low. Afterward, allow it to cool before enjoying it; for an extra dose of vitamin C, consider adding some lemon juice to your ginger tea!

2. Pineapple

Ananas

Pineapple effectively combats inflammation through the action of its enzyme, bromelain.

Pineapple boasts the enzyme bromelain, renowned for its capacity to alleviate pain and mitigate swelling [10]. Bromelain’s mechanism involves activating the body’s natural processes and signaling molecules like interleukins, which combat inflammation, ultimately offering pain relief [9]. Consequently, the “pineapple enzyme” is often recommended post-dental or oral surgery [7].

To access the requisite dose of bromelain, one may need to incorporate a substantial amount of pineapple into their diet. Alternatively, concentrated tablet forms of the enzyme are available. For those who occasionally experience discomfort and seek to counteract inflammation and pain, incorporating pineapple products like pineapple juice or fresh pineapple into their daily dietary routine is a convenient approach.

Crucially, it is worth noting that the most effective bromelain is found in the harder “stem” portion of the pineapple fruit and should not be discarded [7]. Canned fruits, lacking this part, are thus not recommended.

3. Papaya

entzündungshemmende Lebensmittel

For centuries, papaya has been employed as a remedy for inflammation.

The tropical papaya contains active compounds that have long been believed to reduce inflammatory swelling, enhance the removal of metabolic byproducts, and prevent inflammation. As a result, papaya has been used for centuries in traditional medicine to address these concerns [14]. While the effectiveness of papaya has been demonstrated in various studies, a clinical study focusing on its individual components is still pending to fully endorse papaya as a therapeutic option.

Nevertheless, prior studies, both in laboratory (“in vitro”) and practical (“in vivo”) settings, have revealed the anti-inflammatory properties of papaya. This indicates that incorporating fresh papaya or pure papaya juice into your diet from time to time may be beneficial. While the specific active ingredient responsible for these positive effects remains to be definitively identified, it is worth noting that papaya seeds are also edible and have a spicy, peppery flavor.

4. Omega-3 fatty Acids

Omega-3 Fettsäuren

Gesunde Omega-3 Fettsäuren bei Endometriose empfehlenswert

A comprehensive study has revealed that a diet deficient in omega-3 fatty acids increases the risk of developing endometriosis by 22% [8]. Furthermore, another study suggests that enhanced consumption of omega-3 fatty acids, combined with vitamin B, may contribute to reducing pain associated with endometriosis.

Omega-3 fatty acids are pivotal in promoting the balanced production of cytokines, which regulate the immune system, inflammation, and cell growth. They also inhibit a group of hormones known as prostaglandins, which intensify pain and inflammatory processes.

A diet rich in omega-3 fatty acids is associated with decreased inflammation and pain caused by endometriosis lesions. Excellent sources of omega-3 fatty acids with favorable ratios include flaxseed oil. Additionally, fatty sea fish is a valuable source of these essential fatty acids, less commonly found in plant-based foods.  For more information on this topic, explore our article: “Omega-3 Fatty Acids and Endometriosis.”

5.Morello Cherries

Sauerkirschen

Sour cherries possess anti-inflammatory properties.

The awareness of sour cherries containing anti-inflammatory compounds is relatively recent. In one study, the daily consumption of 480ml of sour cherry juice demonstrated a significant reduction in inflammatory markers in the blood. Additionally, sour cherry juice exhibits cell-protective qualities due to its antioxidant properties, leading to decreased blood pressure and reduced unhealthy LDL cholesterol levels [5].

This beneficial effect is likely attributed to anthocyanins in sour cherries, among other compounds [2]. Anthocyanins are secondary plant constituents responsible for the fruits’ vibrant red, purple, and blue hues. Based on this, it can be inferred that other foods rich in these natural pigments, such as elderberries, blackberries, blueberries, black currants, or blue grapes, may also hold the potential to combat inflammation. However, research on the anti-inflammatory effects of these foods has primarily focused on sour cherries.

The more diverse and colorful the fruits and vegetables in one’s diet, the better it may be for a range of positive effects concerning endometriosis. Further details about these effects are explored in our article, “The Efficacy of Fruits and Vegetables for Endometriosis.”

6. Curcumin (Found in Turmeric)

Kurkuma

Turmeric is most effective when combined with black pepper.

Curcumin, a key component found in Curcuma (known as turmeric or saffron root), possesses intrinsic wound-healing properties [15] and is an antioxidant with cell-protective and anti-inflammatory qualities. In laboratory investigations, turmeric has demonstrated the ability to reduce inflammatory markers and pro-inflammatory messengers in the peritoneal fluid of individuals with endometriosis [3].

Furthermore, turmeric exerts effects against unwanted cell growth, attachment, and invasion into tissue (anti-angiogenic, anti-invasive, antimetastatic, antiproliferative) [19]. As the attachment and invasion of cells into foreign tissues are critical factors in the progression of endometriosis, these effects, in conjunction with their anti-inflammatory properties, make turmeric an ideal candidate for potential use in endometriosis management [1]. Currently, an Austrian study is underway to investigate the specific effects of turmeric in endometriosis.

Typically, turmeric is available in ground form as an exotic spice, while the root itself can often be found in health food stores. Turmeric imparts a rich yellow color to dishes and is a more cost-effective alternative to saffron. Its flavor is mildly spicy, allowing for generous seasoning.

It is essential to note that turmeric’s efficacy is contingent on its combination with black pepper. Piperine, a compound in black pepper, enhances the bioavailability of curcumin, boosting its effectiveness in the body by up to 200% [17]. Hence, it is advisable to use both spices together. Some dietary supplements containing turmeric include both active ingredients within a single preparation.

However, it is crucial to emphasize that the research findings discussed here are primarily derived from basic science and laboratory studies. Large-scale human studies are still lacking.

PreparationTip

Curcumin, a prominent component in turmeric, may not commonly feature in European cuisine and may not complement all dishes. However, you can savor the benefits of turmeric by preparing a delicious drink known as “Golden Latte,” originating from India. It provides an excellent way to incorporate a substantial amount of this beneficial spice into your diet with just a few sips.

Here is how to make it:

Ingredients:

golden latte

“Golden Latte” is a soothing anti-inflammatory beverage.

One teaspoon of turmeric

Ginger (to taste)

A pinch of cinnamon, or vanilla, or fresh ginger

A pinch of black pepper

250ml of unsweetened almond milk

Honey (to taste)

Instructions:

  1. Dissolve the turmeric powder carefully in a small amount of milk.
  2. Stir in the other ingredients, excluding the honey, with the remaining milk.
  3. Bring the mixture to a brief boil.
  4. After boiling, let it cool slightly and sweeten with honey.
  5. Enjoy your “Golden Latte” with occasional stirring, ensuring that any settled dregs are consumed as they contain extra curcumin.

Feel free to substitute cow’s milk for almond milk if you prefer.

Reducing Animal-Based Foods

vegane Ernährung bei Endometriose

Almost like medicine: vegan diet for endometriosis

Animal fats tend to foster inflammatory processes within the body, and specific compounds found in meat can adversely affect hormone balance  [4]. Red meat, in particular, is discouraged for those dealing with endometriosis, as individuals consuming more than 2 portions daily face a 56% higher risk of developing endometriosis than those who eat red meat less frequently than once a week.

The adverse effects of red meat are twofold: it contributes to inflammation and pain. This connection is intertwined with meat’s impact on hormone balance, as the sex hormone estradiol, responsible for the endometrial lining, also influences the production of prostaglandins – compounds that regulate pain, blood clotting, and inflammation. Opting for a predominantly plant-based diet reduces the risk of endometriosis and reduces inflammatory markers in the blood.

SUMMARY:

Endometriosis lesions are known to be associated with inflammation and pain. Fortunately, certain foods, including ginger, omega-3 fatty acids, papaya, sour cherries, turmeric, and pineapple, exhibit the ability to inhibit inflammation. Among these, ginger, pineapple, and omega-3 fatty acids can provide noticeable relief from pain.

You can significantly reduce inflammation and pain by avoiding animal-based foods and incorporating a regular intake of healthy omega-3 fatty acids. Adopting a diet that excludes animal products while embracing anti-inflammatory foods can benefit individuals with endometriosis. So, why not savor a delectable “Golden Latte,” complemented by a refreshing glass of cherry juice, and indulge in a tropical fruit salad featuring papaya and pineapple?

References

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H H, M YAW, W W. Curcumin Improves Growth Factors Expression of Bovine Cumulus-Oocyte Complexes Cultured in Peritoneal Fluid of Women With Endometriosis [Internet]. International journal of reproductive biomedicine (Yazd, Iran). 2019 [cited 2020 Jun 3]. Available from: https://pubmed.ncbi.nlm.nih.gov/31417983/
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