The surprising foods that are nature’s painkillers and those you SHOULD NOT eat

Is it possible that our gut microbes are not only linked to immunity, mental well-being and weight gain, but also play a role in endometriosis and the intense pain it can cause?

Endometriosis is when uterus-like tissue grows in other parts of the body, such as the intestines, ovaries, or pelvic walls; Each month, this tissue reacts as if it were in the uterus: it thickens, breaks down, and often bleeds. But this blood has no easy exit route and can become trapped, causing severe inflammation and pain.

It has now been found that women with this condition tend to have a different composition of their gut microbiome, the community of microbes found there.

This suggests that having more or fewer specific bacteria could influence the risk of developing endometriosis and offers the possibility that manipulating the composition of gut microbes could help alleviate some of the symptoms.

In fact, scientists are already conducting trials with endometriosis patients to explore how probiotics (good bacteria), prebiotics (food sources of good bacteria), and dietary changes could rebalance the gut microbiome, reduce inflammation, and relieve pain. pain.

Ultimately, the finding could lead to new treatments for this and other pain-related conditions, which would be a breakthrough.

Scientists now believe that the reason endometriosis pain can be so intense is that it is amplified by the immune system and hypersensitive nerve cells in the spinal cord.

But the gut microbiome may play a role here: by influencing how our nerves handle pain.

The gut is packed with nerves that connect directly to the brain through the vagus nerve, an important nerve that runs from the brain to the gut; The idea is that gut nerves help shape how we feel and respond to pain.

And this is where gut microbes come in. This was highlighted in a 2017 study with mice, published in the journal eLife, which showed that changes in the gut microbiome impact areas of the brain related to pain; Essentially, molecules produced by some gut microbes could worsen pain, while molecules produced by others could improve it.

Findings like these have led to human trials of probiotics in endometriosis-like conditions, showing a modest but significant reduction in pain.

The link between endometriosis and the gut has long been suspected, especially since women with endometriosis are three times more likely to have IBS (another often painful condition) than those without it, according to a 2023 review in the Frontiers in Medicine magazine. .

This is likely due to the fact that some of the same genes are involved in both diseases, including those that control inflammation and hormones such as estrogen.

More and more scientists are investigating how diet can influence endometriosis. After all, diet can alter the gut microbiome by providing the nutrients that beneficial microbes need to thrive, which in turn supports a healthier immune response and can reduce pain signals.

It is an emerging area and I am not claiming that your diet will eradicate the pain, but there is a possibility that it will help reduce some of the severity. It may also reduce chronic inflammation, improve gut health, and increase overall well-being, which may also help with other symptoms.

Here are some foods you can include in your diet (if you have endometriosis or any chronic pain condition) and what to avoid.

COOK WITH NATURE’S IBUPROFEN

Olive oil contains oleocanthal, a compound that reduces inflammation in a way similar to ibuprofen, by blocking inflammatory enzymes, a 2005 study reported in the journal Nature.

While it did not specifically look at endometriosis, these anti-inflammatory effects could help relieve pain related to inflammation in endometriosis. The study noted that consuming about 50 g (about four tablespoons) of extra virgin olive oil daily would provide a small, regular dose of oleocanthal.

Extra virgin olive oil is expensive, and if you’re concerned about cost, you can alternate it with other anti-inflammatory options such as rapeseed, linseed, or avocado oils.

FISH FOR PAIN RELIEF

Women with endometriosis who took 2,000 mg of omega-3s daily for two months experienced improvements in their pain levels and quality of life, the journal PLOS One reported in 2020.

This is probably due to the anti-inflammatory effect of omega-3s: inflammation can raise levels of prostaglandins, chemicals that can trigger painful menstrual cramps and irritate nerves, making pain worse.

Regularly eating oily fish such as salmon, mackerel and sardines could provide similar benefits, and a serving of oily fish two to three times a week provides a similar level of omega-3s.

POP A PROBIOTIC?

There are many on the market, but one that has been specifically tested on people with endometriosis is Lactobacillus gasseri OLL2809. In a three-month study published in 2011 in the journal Cytotechnology, patients taking this experienced less menstrual pain and cramps than those taking a placebo, with no side effects.

Research (so far only in animals) suggests that this probiotic may also stimulate immune cells that fight inflammation. Check with your GP before starting, especially if you take medication regularly.

DRINK MINT TEA

A common symptom of women with endometriosis is bloating—about 96 percent experience it, according to a 2009 study in the Journal of Obstetrics and Gynecology Canada.

This is likely due to the inflammation and irritation caused by the buildup of tissue in the abdominal area caused by this condition.

Peppermint oil capsules containing menthol, a natural antispasmodic, can be effective: Menthol relaxes intestinal muscles and helps relieve cramps, bloating, and gas.

These capsules are available without a prescription; The usual recommendation is to take one capsule three times a day, approximately one hour before meals. Peppermint tea, although lower in menthol content, may offer mild relief: two to three cups a day may provide mild relief from bloating.

AND DON’T FORGET ABOUT FERMENTED FOODS

Fermented foods like yogurt and kimchi can help the gut produce more beneficial bacteria and may help reduce overall inflammation in the body, Cell magazine reported in 2021.

While direct studies on endometriosis are lacking, this finding is promising as endometriosis often involves chronic inflammation.

Adding fermented foods like yogurt, kefir, sauerkraut, and kimchi to your diet could support gut health and potentially relieve some symptoms of endometriosis.

Try mixing sauerkraut with brown rice; using kimchi as a topping for scrambled or sautéed eggs; and enjoy yogurt or kefir for breakfast.

…BUT AVOID ONIONS

Avoiding certain FODMAPs: Fermentable sugars found in foods such as onions, garlic, wheat, beans, and certain fruits can help relieve intestinal symptoms of endometriosis.

A low FODMAP diet is a short-term plan to help identify personal triggers: eliminate and then gradually reintroduce a variety of foods. A small 2023 study in the journal Human Reproduction found that following a low-FODMAP diet could significantly relieve pain and improve quality of life for women with endometriosis by reducing gut-related symptoms.

Many people think that gluten is the main trigger of endometriosis symptoms, but it is more likely to be FODMAPs and these are often found in foods containing gluten. However, because some FODMAPs still support your gut microbiome, this approach is complex, so it’s best to seek the help of a dietitian before trying it.