Endometriosis affects around 1.5 million women in the UK, yet it can take nearly nine years to diagnose. Health expert and nutritional therapist, Dr Naomi Newman-Beinart (PhD), explains the symptoms to look out for and how diet, lifestyle and key nutrients may help support women living with the condition.

March is Endometriosis Awareness Month, an important time to raise awareness about a condition that still goes unrecognised for far too long.

As a chartered psychologist and registered nutritional therapist specialising in women’s health and someone who lives with endometriosis myself, I see first-hand how long many women spend searching for answers.

Endometriosis is one of the most common yet misunderstood conditions affecting women. Despite impacting around one in ten women of reproductive age, it is still frequently misdiagnosed as IBS, hormonal imbalance or simply “bad periods”. 

Many women live with severe period pain, fatigue, digestive problems and bloating for years before discovering that endometriosis may be the underlying cause. Understanding the condition and learning how to support the body through diet, lifestyle and targeted nutrients can make a meaningful difference to quality of life.

What is endometriosis?

Endometriosis is a chronic inflammatory condition in which tissue similar to the lining of the uterus grows outside the womb, most commonly on the ovaries, fallopian tubes and the lining of the pelvis.

Like the womb lining, this tissue responds to hormonal changes during the menstrual cycle. It thickens, breaks down and bleeds each month. Unlike a normal period, however, this tissue has no way to leave the body, which can lead to inflammation, cysts, scar tissue and significant pain.

Endometriosis is increasingly understood as an inflammatory condition. When inflammatory pathways are activated in the body, they can worsen pain, fatigue and tissue irritation. This is why diet, stress levels and lifestyle habits can influence symptom severity.

There is currently no cure for endometriosis, but earlier diagnosis and supportive lifestyle strategies can help many women manage symptoms more effectively.

Common symptoms of endometriosis

Endometriosis can present differently for every woman, which is one reason it is often overlooked. 

Symptoms may include severe or painful periods, persistent pelvic or lower back pain, pain during or after sex, painful bowel movements or urination, heavy or irregular periods, extreme fatigue, digestive symptoms such as nausea, constipation or diarrhoea, and difficulty getting pregnant.

Many women also experience severe abdominal bloating, often referred to as “endo belly”, where the stomach can suddenly swell during flare-ups due to inflammation in the pelvic area. Because these symptoms overlap with conditions such as IBS, bladder disorders or hormonal imbalance, many women spend years searching for answers before receiving a diagnosis.

A definitive diagnosis is usually made through a procedure called a laparoscopy, where a small camera is inserted into the abdomen to identify endometrial tissue outside the womb.

How common is endometriosis?

Endometriosis is far more common than many people realise.

Around one in ten women of reproductive age in the UK is affected, which equates to approximately 1.5 million people. Worldwide, an estimated 176 million women are living with the condition.

Despite how common it is, the average time from first symptoms to diagnosis is still around 8 years and 10 months.

Research also suggests that between 30 and 50 per cent of women experiencing fertility difficulties may have endometriosis as an underlying cause. While the condition can affect fertility, many women with endometriosis are still able to conceive naturally or with medical support.

Source: Endometriosis UK.

Why diet, lifestyle and nutrients matter

Medical treatment for endometriosis may include surgery, hormone therapy or pain management. However, diet, lifestyle and supportive nutrients can also play an important role in helping women manage symptoms.

When women come to see me looking for natural ways to support their condition – whether they are waiting for a diagnosis, recovering from surgery or simply wanting to improve their wellbeing alongside medical treatment, my focus is always the same: reduce inflammation, support hormonal balance and calm the nervous system.

These are not soft suggestions. They are evidence-based interventions that can make a real difference to how women feel day to day. Researchers are also exploring the role of the immune system in endometriosis. Some studies suggest immune dysfunction may allow endometrial-like tissue to grow outside the womb and contribute to ongoing inflammation.

Supporting immune health through nutrition, sleep and stress management may therefore play an important role in overall wellbeing.

Anti-inflammatory nutrition

An anti-inflammatory way of eating is often a helpful starting point for women with endometriosis. I encourage focusing on colourful vegetables, leafy greens, oily fish, whole grains, legumes, nuts, seeds and healthy fats while reducing ultra-processed foods and refined sugar.

Because endometriosis is an inflammatory condition, the foods we eat can either calm inflammation or fuel it. Some women also find that reducing gluten or dairy helps ease bloating and digestive discomfort, although this varies from person to person.

Omega-3 and healthy fats

Omega-3 fatty acids help regulate inflammatory prostaglandins, which are involved in uterine contractions and pain. Increasing omega-3 intake can help counterbalance inflammatory processes in the body and support overall hormone health.

Including oily fish such as salmon, sardines and mackerel two to three times per week can help increase intake, alongside other healthy fats such as olive oil, avocados, nuts and seeds.

Try Correxiko Ultra Omega 3 High Strength Fish Oil

Vitamin D and magnesium

Women with endometriosis are often low in vitamin D and magnesium, both of which play important roles in immune health, hormone balance and muscle relaxation.

Vitamin D deficiency is consistently linked to more severe symptoms, while magnesium can help with muscle tension, cramping, and sleep. Magnesium also works alongside calcium to regulate muscle contraction and relaxation, which may help reduce pelvic muscle spasms often experienced by women with endometriosis.

Magnesium-rich foods include leafy greens, pumpkin seeds, almonds, legumes and dark chocolate, while vitamin D can be obtained through sunlight exposure, oily fish and fortified foods.

I recommend getting your vitamin D levels checked once a year and supplementing with a vitamin D3 during autumn and winter months, or all year round if you have limited daylight exposure.  

Gut health and digestion

Digestive symptoms such as bloating, constipation and diarrhoea are extremely common in women with endometriosis. Emerging research suggests the gut microbiome may influence immune activity and inflammation, both of which are closely linked to the condition.

Supporting gut health through fermented foods such as kefir, live yoghurt, kimchi and sauerkraut, alongside fibre-rich foods including vegetables, legumes and whole grains, can help nourish beneficial gut bacteria.

Nutrients that may support hormonal balance

Certain nutrients are increasingly being explored for their potential to support hormonal balance and reduce inflammation.

Iodine-rich seaweed supports thyroid function and may influence oestrogen metabolism. Selenium and B-vitamins also play important roles in energy production, immune health and cellular repair. Curcumin, the active compound found in turmeric, is one of the most well-studied natural anti-inflammatory compounds.

One supplement that brings several of these nutrients together is Doctor Seaweed Endo+ combines organic Scottish seaweed providing natural iodine with selenium, vitamin D and B-vitamins to support hormone balance, alongside a separate turmeric capsule containing high-strength curcumin with black pepper to support absorption. It has been co-formulated with Carla Cressy OBE, the founder of the Endometriosis Foundation and a donation is given to the charity on each purchase to help women experiencing the condition.  

Supplements are not a cure, but when used consistently alongside supportive nutrition and lifestyle changes they can be genuinely helpful for many women managing this condition.

Where to go for support

If you recognise some of these symptoms, keeping a symptom diary can help when speaking to your GP. Tracking pain levels, digestive symptoms, fatigue and how they relate to your menstrual cycle can help identify patterns.

For further information and support, visit Endometriosis UK at endometriosis-uk.org or find a specialist centre through the BSGE at bsge.org.uk.

If something does not feel right in your body, trust your instincts and keep asking questions. Greater awareness of endometriosis is helping more women access the answers and support they deserve.