Adenomyosis Diet : Get Help by Food

Adenomyosis Diet

‘Adeno’ means a gland, ‘Myo’ meaning muscle and ‘Osis’ meaning a medical condition is something related to the uterus of a woman. The term ‘Adenomyosis’ is not that uncommon in women’s health but has been poorly understood. The term often surfaces when discussing pelvic pain with heavy bleeding in women between the ages of 30 to 35 years. The condition is often characterized by painful periods, heavy menstrual cycles, lower abdominal aches and pains, and bloating in the stomach before periods. Whatever may be the reason, it is quite evident that nutrition and adenomyosis diet plays an important role in the cure of the condition. It is highly recommended that women suffering from adenomyosis must follow a well-balanced and nutritious diet.

With adenomyosis, the inner lining of a woman’s uterus grows into the muscular wall of the uterus, also called the myometrium, causing all the difficulties. The particular cause of such a condition may be unknown to date, but experts believe that it may be because of hormones, middle age, inflammation in a woman’s uterus after childbirth, early age of menstrual onset, and many others.

Adenomyosis Diet Treatment 

While no diet can promise a cure for adenomyosis, it can certainly reduce the symptoms and pain that you face. With adenomyosis, you must do the following:

  • Make sure your water intake is adequate. You may try vegetable soups, and broth in your daily diet to increase your water intake.
  • Avoid skipping meals.
  • Always go for fresh foods, as they contain high amounts of nutrients. These foods are not only laced with antioxidant properties but also serve as anti-inflammatory agents. Avoid using canned and processed foods.
  • Maintain adequate levels of physical exercise or do yoga.
  • Opt for foods with a low-glycemic index as they take time to be broken down and cause a gradual increase in your blood sugar levels.

Adenomyosis Foods to Eat

What is the best diet for adenomyosis? You all may have these questions in your mind. But, you must understand that we all are made different and hence there could not be any fixed solution for all. To get the best from what you eat, follow these nutrition tips for adenomyosis. Adenomyosis foods to eat are:

1. Vegetables

Green leafy vegetables, cucumber, spinach, carrot, cabbage, asparagus, celery, sweet potatoes, bitter gourd, and pumpkin are rich in fiber and help in losing weight along with maintaining your estrogen levels.

2. Fruits

Apple, pineapple, pears, papaya, cantaloupe, coconut, and other fresh fruits are rich in antioxidants and helps in reducing uterus inflammation.

3. Dairy Products

Low-fat milk and milk products provide protein that helps in maintaining estrogen levels.

4. Cereals

Oats, wheat, quinoa, brown rice, and multigrain help in losing weight and efficiently manages your menstrual cramps.

5. Pulses

Lentils, legumes, and whole pulses have moderate amounts of protein that helps in maintaining balance in your body.

6. Flesh Foods

Egg whites, chicken, and fish are the best.

7. Oils

Olive oil, canola oil, fish oil, and cow ghee are high in omega-3 fats that help reduce inflammation that triggers adenomyosis.

8. Dry Fruits

Walnuts, pumpkin seeds, soaked almonds, and hazelnuts are the best options.

Foods to avoid with adenomyosis

As with any other condition, with adenomyosis also, where some foods can do wonders, certain foods are needed to be avoided or omitted from your diet to get relief from the symptoms and recover fast. With foods to avoid with adenomyosis, follow these guidelines:

  • Say no to junk foods as these may lead to estrogen imbalance.
  • Spicy and fried foods can lead to further inflammation and pelvic congestion.
  • Avoid all kinds of foods high in salt, sugar, preservative, or sodium.
  • Trans fats, processed meats, and red meats are to be avoided.

Avoid the below-mentioned foods category wise:

  1. Vegetables: Onion, garlic, cauliflower.
  2. Fruits: Mango, banana, citrus fruits, plums, and watermelon.
  3. Dairy and dairy products: Full-fat milk and yogurt, condensed milk, and cream.
  4. Cereals: Refined white flour, refined grains, and white rice.
  5. Pulses: All dried and frozen pulses.
  6. Flesh foods: Frozen meat, processed meat, and red meat.
  7. Oils: Hydrogenated oil, plum oil, and butter.
  8. Dry fruits: Cashew nuts, pistachio, and peanuts.

Anti-inflammatory diet for adenomyosis

If you are wondering what is the best diet for adenomyosis, then you must know that a diet that contains anti-inflammatory foods is the best. An anti-inflammatory diet for adenomyosis is the one that makes you go dairy-free, gluten-free, sugar-free, and alcohol-free.

You by now know that adenomyosis causes much pain and all because of inflammation and change in immune functions in the uterus. This simply means that your diet needs to have foods and nutrients that work forward in both – minimizing and managing inflammation and immune functions. Hence, an Adenomyosis diet chart should have:

1. Antioxidants

Helps protect against oxidative stress, which causes inflammation and pain, and can also damage the cells.

e.g. – fruits and vegetables; fatty fish; garlic; green tea; herbs and spices; nuts; and avocados.

2. Anti-Inflammatory Foods

These foods have a profound effect on your pain and inflammation.

e.g. – Grapes; turmeric; rosemary; dark chocolate; extra virgin olive oil; capsicum; broccoli, and cruciferous vegetables like cabbage, kale, and bok choy.

3. Other foods

Omega – 3 fatty acids found in fatty fishes, flaxseeds, and chia seeds; Carotenoids found in carrots, papaya, and pumpkin; Zinc found in shellfishes, oysters, and poultry; Vitamin C found in citrus fruits, broccoli, and peppers, and Vitamin E found in almonds, spinach, and extra virgin olive oil.

7 Days Adenomyosis Diet Chart:

Here is a sample 7-day diet chart for people with adenomyosis:

Day 1:

  • Breakfast:

Oatmeal with almond milk, blueberries, and walnuts

  • Snack:

Apple slices with almond butter

  • Lunch:

Grilled chicken salad with mixed greens, cucumbers, and tomatoes

  • Evening Snack:

Carrot sticks with hummus

  • Dinner:

Grilled salmon with roasted asparagus and quinoa

Day 2:

  •  Breakfast:

Greek yoghourt with strawberries and granola

  • Snack:

Banana with peanut butter

  • Lunch:

Tuna salad with mixed greens, tomatoes, and avocado

  • Evening Snack:

Fruit salad

  • Dinner:

Baked chicken with roasted sweet potatoes and green beans

Day 3:

  • Breakfast:

Scrambled eggs with spinach and whole wheat toast

  • Snack:

Orange slices

  • Lunch:

Grilled shrimp salad with mixed greens, tomatoes, and cucumbers

  • Evening Snack:

Cucumber slices with any dressing or sauce

  • Dinner:

Baked salmon with roasted Brussels sprouts and brown rice

Day 4:

  • Breakfast:

Smoothie made with mixed berries, almond milk, and spinach

  •  Snack:

Raw almonds

  •  Lunch:

Grilled chicken wrap with mixed greens, tomatoes, and hummus

  • Evening Snack:

Fresh berries

  • Dinner:

Grilled steak with roasted zucchini and sweet potato fries

Day 5:

  • Breakfast:

Whole wheat bagel with cream cheese and smoked salmon

  • Snack:

Pear slices

  • Lunch:

Quinoa salad with mixed greens, tomatoes, and feta cheese

  • Evening Snack:

Baby carrots with ranch dressing

  • Dinner:

Grilled chicken with roasted bell peppers and brown rice

Day 6:

  • Breakfast:

Avocado toast with a poached egg

  • Snack:


  • Lunch:

Turkey wrap with mixed greens, tomatoes, and mustard

  • Evening Snack:

Cherry tomatoes with balsamic vinaigrette

  • Dinner:

Grilled shrimp with roasted asparagus and quinoa

Day 7:

  • Breakfast:

Smoothie made with banana, almond milk, and peanut butter

  • Snack:

Raw cashews

  • Lunch:

Grilled chicken salad with mixed greens, tomatoes, and avocado

  • Evening Snack:

Fresh berries

  • Dinner:

Baked salmon with roasted Brussels sprouts and brown rice

Adenomyosis and Weight Loss

Adenomyosis significantly affects your abilities to move and exercise, and hence, it becomes very difficult to achieve your fitness goals thus losing weight with adenomyosis becomes a mammoth task.

It is here a healthy and well-balanced diet chart for adenomyosis can help. Follow the mentioned to lose weight with adenomyosis:

  • Increase your physical activities as much as you are can and comfortable with.
  • Continue on a healthy diet for the best results. Eating a variety of low-calorie, lean protein, vegetables, and fruits, whole grains, can help you with proper weight management.

Adenomyosis and Pregnancy

Though there is no definitive evidence to prove that adenomyosis can adversely affect the ability of a woman to get pregnant, this is for sure that it results in painful periods and heavy menstrual bleeding. Adenomyosis diet to get pregnant is one that tells you to eat foods that reduces inflammation, and relieve you from the pain so that you recover fast and face the least pain and discomfort., if you are planning to get pregnant.

DOs and DONTs for an adenomyosis diet

Every diet comes with a set of dos and don’ts. Following them, ensures faster results and betterment.

Dos for an adenomyosis diet

1)    Balanced diet

Eat a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Make sure you’re getting all the required nutrients.

2)    High fibre foods

Choose foods that are high in fibre to help regulate bowel movements.

3)    Stay hydrated

Drink plenty of water to stay hydrated. Staying hydrated can help in adenomyosis by keeping the body’s tissues and organs healthy, including the uterus. Additionally, staying hydrated can help reduce inflammation in the body. This can be beneficial for managing symptoms of this condition.

4)    Choose anti-inflammatory foods

Incorporate anti-inflammatory foods such as turmeric, ginger, and fatty fish into your diet. They are beneficial for the condition.

5)     Health supplements

Consider taking supplements such as vitamin D and magnesium to help manage symptoms

Don’ts for an adenomyosis diet:

1)   Say no to processed foods

Avoid processed foods and foods high in sugar and saturated fat. They are unsuitable for this condition.

2)    Restrict caffeine

Caffeine can have negative effects on adenomyosis by causing dehydration. Moreover, it also increases inflammation in the body. Drinking too much caffeine can also exacerbate symptoms such as cramping and pelvic pain. 

3)    Limit alcohol consumption

 Alcohol is a known dehydrating agent for the body. Furthermore, it increases inflammation in the body. 

4)    No histamine containing foods

Foods that contain histamines include aged cheeses and fermented foods. They need to be excluded from the diet as they can cause inflammation

5)    Exclude red meat

Limit your consumption of red meat as they can contribute to inflammation in the body.

6)    Avoid oestrogen rich foods

Avoid foods that are high in oestrogen as they can worsen symptoms of adenomyosis. These foods include foods such as soy products and flaxseed. They must be avoided.

Frequently Ask Questions

1. What vitamins help with adenomyosis?

Vitamin D: found in eggs, meats, and oily fishes, and also from sunlight, helps alleviate pain, and cutes menstrual disorders.
Vitamin E: found in olives, nuts, and seeds, and also in vegetables and fruits helps relieve oxidative stress and reduce pelvic pain.
Vitamin C:  could be found in citrus fruits, strawberries, peppers, and broccoli aids in increasing progesterone levels and thus maintains hormonal balance.
Vitamin B6: found in bananas, beans, squash, and meats, helps in alleviating premenstrual symptoms like anxiety and pain in the breasts, and also maintains hormonal balance.

2. How to reduce the size of adenomyosis?

Due to adenomyosis, the tissues from the inner lining of the uterus grow into the muscle wall and causes heavy and painful menstrual periods. The size of the adenomyosis can be shrunk by blocking the blood supply into the uterus, and this can be only done surgically by removing the uterus.

3. How can I cure my adenomyosis without surgery?

Adenomyosis is not curable entirely without having surgery. However, the symptoms can be reversed after menopause, since the estrogen levels decrease naturally.

Adenomyosis can also be managed well through lifestyle changes and following a proper adenomyosis diet. A diet with a balance of fiber, carbohydrates, proteins, and fats with adequate quantities of micronutrients is the key.

Adenomyosis is not entirely curable without surgery. But the symptoms are reversed after menopause as the estrogen levels naturally decrease. It can also be managed by lifestyle modification, alternative therapies, and a balanced diet. A diet with balanced fiber, carbohydrates, proteins, and fats, along with adequate micronutrients, is the key to a healthy uterus.

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