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Gluten Free Diet and Endo

It has long been reported that there is a link between following a gluten free diet when you have Endo. I am often asked about this and will share with you what the research has shown.

In 2012 an Italian study was completed regarding the gluten free diet and management for painful endometriosis related symptoms.

207 patients with painful endometriosis were enrolled into the study. All client’s endo related symptoms were measured at the start of the trial and at the end using a VAS scale.

After 12 months on a gluten free diet they found:

  • 156 patients (75%) reported a significantly change in painful symptoms

  • 51 patients (25%) reported no improvement of symptoms

  • No Patients reported worsening of pain

  • The study reported that there was an increase in all domains of physical function, general health perception, vitality, social function and mental health in all clients (p<0.005)

From this study they were able to provide that there is benefit to managing symptoms of endometriosis by following a gluten free diet.

Let’s look at 5 Gluten Switches you can incorporate in your diet:

  1. Gluten free quinoa flakes - these are awesome as a breakfast cereal base. They mix well with nuts and seeds. They can also be sprinkled over your fruit salad, with a dollop of yoghurt.

  2. Rice noodles / Brown Rice will bulk up a stir fry; soup and even your salad. They carrier flavour well.

  3. Use Miller instead of cous cous in a veggie/salad dish. Miller has a vitamin content which is beneficial

  4. Polenta and ground almonds are handy flour substitutes. Citrus and polenta work well - i.e. google taste for a citrus polenta cake - it’s a winner

  5. Buckwheat kernels - "toast" in your pan (similar to toasting pine nuts) and then add them into your vegetable fritters - this adds a crunch to the fritters

Always remember that you don’t have to do something whack bang all at the same time. This can be overwhelming with all you already are experiencing and dealing with. Gradually making the change to full gluten free will also show benefits.

Be kind to yourself and small changes always add up to the end result!


Marziali M, Venza M, Lazzaro A, Micissi C, Stolfo VM

Gluten-free diet: a new strategy for management of painful endometriosis symptoms?

PMCID: MID 23334113

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