It’s no secret to anyone that endometriosis reacts to dietary changes. While not many doctors have rushed to conduct studies on this topic, we can still make informed choices about how we want to nourish ourselves under the diagnosis of endometriosis.
First and foremost, let’s review the factors that influence this condition negatively: gluten, dairy, sugar, red meat, processed foods, and soy. Additionally, certain vegetables and fruits containing phytoestrogens (beneficial estrogen) might affect individuals differently depending on the severity of their endometriosis, surgeries, resections, etc. Therefore, it’s up to each individual to determine which vegetables and fruits they can consume.
Regarding the “forbidden” foods listed above, they are to be avoided in endometriosis because they perpetuate inflammatory processes in the body (and we already know that endometriosis generates inflammation, so we don’t need any additional inflammation), exacerbating symptoms such as abdominal discomfort, bloating, nausea, and even vomiting. In the case of commercially produced meat, it’s advisable to avoid it due to the large amounts of hormones and antibiotics it may contain, which are major contributors to increased estrogen levels (the primary culprit in endometriosis development).
But what about dairy? Why should it be avoided?
We already know that even people without endometriosis can develop certain allergies or lactose intolerance. However, historically, our ancestors, generations of shepherds, consumed dairy without issues. So, what has changed?
As early as 1994, the commercial dairy industry began using a growth hormone called rBGH, administered to cows to increase milk production. This hormone is a primary reason you might consider avoiding dairy, at least commercial dairy. Moreover, with the administration of this hormone, animals started getting sick more frequently. The next step was the use of antibiotics, a well-known factor contributing to human resistance to antibiotics. As a result, an increased incidence of breast, colon, and prostate cancers, as well as thyroid hormone imbalance, was observed in subsequent years.
Furthermore, the use of hormones that stimulate lactation in cows led to elevated levels of IGF-1 (a peptide hormone structurally similar to insulin), promoting cell growth (including potentially endometriosis-related cells) by amplifying estrogen levels, thus contributing to pain.
The use of hormones and antibiotics on these animals over time significantly contributed to the development of irritable bowel syndrome symptoms, bloating, pain, inflammation, and other similar symptoms, which you can already recognize in endometriosis.
Goat’s milk. Harmful or recommended?
You already know that in an endometriosis diet, those who cannot completely give up dairy can transition to goat’s milk. There are significant differences between goat’s milk and cow’s milk: 7% less lactose than cow’s milk, making it sought after for those with lactose intolerance. Moreover, it has always been used to alleviate abdominal pain.
Even though fewer people find goat’s milk palatable, it contains some of the bioactive ingredients found in human milk, responsible for delaying the growth of harmful microorganisms in the human digestive tract. Furthermore, goat’s milk contains twice as many medium-chain fatty acids (capric and caprylic acids) as cow’s milk and is rich in nutrients that support bone and dental demineralization.
Additionally, goat’s milk evenly distributes its fat globules throughout, ensuring a homogeneous mixture of these compounds in the entire quantity. Moreover, glycerol ether, crucial in infant nutrition but not limited to it, is found in higher quantities in goat’s milk, while nitric acid is found in smaller amounts, which is particularly important in preventing fatty liver syndrome.
The composition of casein in milk differs significantly between the two types of dairy. Cow’s milk casein consists of 55% α, 30% β, and 15% κ-casein, whereas goat’s milk has a different distribution: 19% α1, 21% α2, and 60% β-casein. The curd from goat’s milk is less dense than that from cow’s milk and, consequently, easier to digest. Additionally, a healthy stomach requires only 20 minutes to digest goat’s milk, compared to 2-3 hours for cow’s milk.
Analyzing all these aspects, although goat’s milk is less harmful than others for endometriosis patients, it’s still not recommended. Even though it has a different composition than cow’s milk, dairy products, in general, perpetuate inflammation and contribute to the development and maintenance of mucus and all inflammatory processes.
Lactose is a sugar that is quite difficult to process even for adults and can cause pain, bloating, and other gastrointestinal symptoms. Additionally, casein found in dairy can cause a series of allergic reactions and intolerances similar to lactose intolerance. An already compromised intestine may further irritate endometriosis lesions present in it or anywhere in the pelvis, causing more pain, nausea, or symptoms associated with the intestines.
Contradictory Information
Specialized studies (although very few for the needs of endometriosis patients) have shown a low risk of developing endometriosis in people who consume dairy. A study published in 2013, conducted over 14 years, concluded that women who consumed more than three servings of dairy daily had a lower risk of developing endometriosis. On the other hand, another study published in 2011 showed that people who consume fruits and vegetables are much more likely to develop endometriosis than those who consume dairy, with the caveat that there is an urgent and stringent need for further studies to clearly show the impact of dairy on endometriosis development.
However, beyond these, there are studies indicating that dairy is one of the main sources perpetuating inflammation in the body, especially when “enriched” with hormones, leading to delayed onset of natural menopause.
Consequently, what do we choose?
As long as we are informed, we can make a conscious choice. As an approach, it would be useful to try giving up dairy for a few months and then reintroducing it. Pay attention to how you feel during this time, especially after reintroducing it. The results will be more than visible.
If you decide to permanently give up dairy, you need to replace the vitamins your body gets from it (D3 and calcium) with supplements to support their intake. In endometriosis, vitamin D3 plays an essential role and usually has low levels. In this case, it’s necessary to periodically check your levels and take the appropriate dosage to maintain an optimal level for you.
However, this material does not replace the specialized advice of a nutritionist. Therefore, when considering a dietary change, it’s useful and important to consult a nutritionist familiar with endometriosis and its specific diet.
Sources: dairymax.org, http://www.endoempowered.com/dairy-dangerous-endometriosis/,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3626048/, https://www.ncbi.nlm.nih.gov/m/pubmed/10785227/, http://www.health24.com/D, Image by freepik
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