What should I eat during an endometriosis flare-up?

During an endometriosis flare with pelvic pain, nausea, or diarrhea, we generally recommend keeping meals small, simple, and easy to digest. Soft, cooked foods like warm broth-based soups, oatmeal, rice, well-cooked vegetables, scrambled eggs, poached fish, tofu, and stewed fruit are often better tolerated than heavy or complex meals. Small, frequent sips of fluids, especially those with electrolytes when stools are loose, and hydrating foods can make hydration easier than trying to catch up all at once when your appetite is low.

Raw roughage, high-fat or greasy meals, highly processed foods, and very spicy foods can worsen bloating, nausea, diarrhea, or pelvic discomfort for some people, so temporarily cutting back on foods that consistently bother you may help during the toughest days. Spicy foods can aggravate gut symptoms, but they are not a universal trigger for endometriosis flares. Once the flare eases, gradually reintroduce a wider range of foods and watch for patterns that reliably trigger symptoms.

If flares regularly derail eating or bowel symptoms are frequent or escalating, you’re welcome to contact our team for a consultation. We can help evaluate whether endometriosis, adenomyosis, or overlapping gastrointestinal conditions could be contributing and build a plan that supports symptom control, nourishment, and your day-to-day life.