4 magical foods to naturally boost your fertility with endometriosis

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4 magical foods to naturally boost your fertility with endometriosis

Including certain foods and avoiding others in your diet has been shown to help with symptoms and severity of endometriosis. These foods can help reduce inflammation in your body, making it a more hospitable environment for a baby to potentially grow.

So what are these magical foods you should be eating?

  • Omega-3 fats

Studies have shown that eating a significant amount of omega-3 fats, found mostly in oily fish, nuts and seeds can help reduce inflammation, and prevent lesions associated with endometriosis. Ideally, you want a high ratio of omega-3 fats compared to omega-6 fats, which are found in things like eggs, poultry, meats and sunflower oils. So prioritise your foods rich in omega-3 to nail that balance!

  • Antioxidants

Research has found that antioxidant-rich diets, and even supplements, can reduce chronic pain caused by endometriosis.

After just two months of antioxidant supplementation, women with endometriosis were found to have less inflammation, oxidative stress and chronic pelvic pain, so antioxidant-rich foods can play a huge role in improving fertility.

Think things like berries (the darker, the better!), dark leafy greens, beetroot, spinach and dark chocolate (that’s right, here’s your invitation to snack on chocolate, you’re welcome!) are all rich sources of antioxidants.

  • Anti-inflammatory foods

(Check our blog to find the fool list of products)

An anti-inflammatory or Mediterranean dietary pattern has been shown to help reduce symptoms and severity of endometriosis, making it potentially useful in improving fertility. 

This type of diet requires eating lots of veggies, legumes and beans, nuts and seeds, seafood and foods rich in omega-3s daily (and LOTS of extra virgin olive oil!), and limiting red meats, sugars, and poultry to smaller amounts. 

The Mediterranean diet has been suggested to improve endometriosis-related pain from periods, sexual intercourse and bowel movements, and is fantastic for fertility.

  • Brassica or cruciferous vegetables

Things like broccoli, cauliflower, turnips, kale, bok choy, Brussels and cabbage are excellent sources of fibre, and have been shown to help lower oestrogen levels – which is so beneficial for women suffering from endometriosis. 

Again these can help improve fertility by reducing inflammation and balancing sex hormones – critical if you’re looking to fall pregnant!

High Protein Banana Bread

✓ Gluten-Free
✓ Dairy-Free option
✓ Nut-Free option

We are always looking for ways to sneak eggs, nuts, seeds and other lovely protein sources into our sweet treats, to make sure they wont wreak havoc on blood sugars – That’s why we were so excited when we came across this ‘Paleo Banana Bread’ recipe, which has four eggs and almond butter for protein, along with no added sugar! This recipe has proved a hit among our naturopaths and admin team, and we’ve also had some great feedback on it from patients with whom we have shared the link. It also freezes well in individual slices, making it an easy one to pop in a lunchbox or to take to work. 

A high protein, gluten free, healthy and delicious banana bread for you and your family to enjoy!

Ingredients

  • 4 medium very ripe bananas, peeled about 525-575g once peeled
  • 4 eggs ideally room temperature
  • 1/2 cup almond butter (or 140g raw almonds, blended to form almond butter)
  • 4 tbsp butter melted (note: according to some of our patients, coconut oil works well for a dairy-free option)
  • 1-2 tsp vanilla extract
  • 1/2 cup coconut flour (~75g) Note: You cannot substitute desiccated coconut, as it won’t work unfortunately
  • 1 tbsp cinnamon
  • 1 tsp baking soda
  • 1 tsp baking powder
  • Pinch of sea salt

Instructions

  • Preheat your oven to 175 degrees Celsius, fan-forced. Grease and line a regular loaf tin with baking paper.
  • Combine your bananas, eggs, almond butter, melted butter and vanilla in a food processor, Thermomix or high-powered blender, and blend until combined (if using a regular mixing bowl, simply mash the banana and stir well to combine with the other wet ingredients).
  • Sift in the coconut flour, cinnamon, baking soda, baking powder and salt, and stir to combine.
  • Pour into your prepared loaf pan, smooth flat and place in the oven to cook for 55-60 minutes, or until a skewer inserted comes out clean.
  • Remove from the oven, allow to stand for 5 minutes, then turn onto a cooling rack to cool.
  • Serve warm, toasted or as is. Enjoy!

Notes

  • To make the recipe dairy-free, some patients have reported success in replacing the butter with melted coconut oil. 
  • To make the recipe nut-free, the original author suggests using a seed butter instead of the almond butter.
  • To freeze, simply allow the banana bread to cool entirely, then slice into pieces and freeze in a glass or stainless steel storage container. You might find it helpful to separate the individual slices with baking to prevent them sticking, if desired. 

The correct diet to counteract insulin resistance

Studies suggest around 60-85% of PCOS sufferers have IR (insulin resistance). Insulin resistance is a key contributor to metabolic disturbance and is a driver in the pathogenesis of PCOS.

The resultant high insulin levels play a key role in causing symptoms, such as irregular periods, difficulty with ovulation, acne and unwanted hair growth, which make PCOS such a difficult condition to manage. 

Having the correct diet to counteract insulin resistance by not allowing insulin levels to rise too high is what you should be aiming for. Less insulin being produced by the body will lead to reduced androgens (male hormones) in the bloodstream, resulting in good hormone balance. 

Breakfast Recommendations for PCOS

What should I eat?

  • Eggs with lentils, spinach and avocado 
  • Fruits that are high in fibre like apples, berries and grapes 
  • whole oats or oatmeal

What should I avoid?

  • Fruit juices and dried fruit 
  • Cereal bars with high sugar content
  • White toast

Lunch & Dinner Recommendations for PCOS

What should I eat?

  • Fish with brown rice and green vegetables
  • Stir fry with peppers, onions, carrots, and other vegetables 
  • Burrito bowl with brown rice 

What should I avoid?

  • Processed meats such as bacon, sausage and canned meat 
  • Refined carbs including flour tortillas, white bread, pasta, white rice etc.
  • Fried foods including donuts, chips, crisps etc.