New research indicates that strategic changes to diet could offer significant relief for the millions of women suffering from the chronic pain of endometriosis. A major study has identified specific food groups and supplements that many patients report help manage their debilitating symptoms.
Survey Reveals Impact of Food on Symptoms
The investigation, led by researchers from the University of Edinburgh, involved an online survey of 2,388 women with a confirmed endometriosis diagnosis. The findings, published in December 2025, revealed that a substantial majority of respondents had turned to dietary adjustments in an effort to control their condition.
Remarkably, 84 per cent of participants had made at least one dietary change. Among those, a significant 67 per cent stated these modifications improved their pain levels. Furthermore, 59 per cent had used dietary supplements, with 43 per cent finding them beneficial for pain management.
Most Effective Dietary Adjustments
The survey detailed which specific changes were most frequently linked to pain reduction:
- Reducing alcohol consumption (improved pain for 53% of women)
- Eating less gluten (45%)
- Consuming less dairy (45%)
- Cutting down on caffeine (43%)
- Reducing processed sugar, found in sweets, cakes, and soft drinks (41%)
- Eating fewer processed foods like deli meats, savoury snacks, and chocolate (38%)
Structured dietary approaches also showed promise. Adopting a low FODMAP diet, which avoids certain short-chain carbohydrates, helped 32 per cent of women. Meanwhile, following a Mediterranean diet—rich in plant foods, olive oil, and fish—led to pain improvement for 29 per cent of respondents.
Supplements With Reported Benefits
The study also catalogued the perceived effectiveness of various supplements:
- Turmeric or its active ingredient, curcumin (improved pain for 48%)
- Magnesium (32%)
- Peppermint (26%)
- Ginger (22%)
Understanding the Science Behind the Relief
According to Evangeline Mantzioris, Program Director of Nutrition and Food Sciences at the University of South Australia, the findings align with the inflammatory nature of endometriosis. Many of the dietary changes and supplements explored possess known anti-inflammatory properties.
"Reducing alcohol consumption, reducing processed foods, adopting a Mediterranean diet and using turmeric or curcumin may reduce inflammation," Mantzioris noted in the analysis for The Conversation.
The evidence for some approaches is stronger than others. For instance, a separate review supports the pain-reducing potential of both the Mediterranean and low FODMAP diets for endometriosis sufferers. However, a 2024 paper concluded there is a current lack of robust evidence to support a gluten-free diet for symptom management.
Important Considerations and Limitations
Experts caution that this survey is an observational study, meaning it can show a link but not prove that dietary changes directly cause pain reduction. The results also rely on participants' self-reported memories of past diets and pain levels.
"To be more confident about the effects of dietary changes or supplements, we would need to do randomised studies with control groups," Mantzioris advised.
Furthermore, some popular changes require careful consideration. Eliminating dairy, for example, can significantly reduce calcium intake, vital for bone health. Dietitians stress the importance of maintaining nutritional balance and recommend consulting a professional before making major dietary shifts.
Practical Guidance for Patients
For the estimated 10 per cent of women of reproductive age affected by endometriosis, this research offers actionable clues. The study and existing evidence suggest that following a Mediterranean or low FODMAP diet, while reducing alcohol, sugar, and processed foods, may help alleviate chronic pain, bloating, and other symptoms.
These changes are broadly aligned with public health guidelines and are unlikely to cause harm. Women considering supplements like turmeric or ginger are advised to try them one at a time to identify what works for their individual condition.
The overarching recommendation for anyone with endometriosis looking to modify their diet is to seek guidance from a registered dietitian. This ensures any dietary strategy pursued is both effective for symptom management and nutritionally complete, supporting overall health and wellbeing.
