Fruit and Endometriosis
Fruit: yes or no?
Let’s make some clarity
By Italian Endometriosis Foundation
? Benefits of fruit
One of the most common questions we are asked is: “For a proper diet for endometriosis, should I eat fruit?”. Thus, we decided to share guidelines about fruit and endometriosis, for some clarity.
The fruits we eat are rich in vitamins and minerals, which have countless beneficial effects leading to positive mechanisms, including the following ones.
1. Vitamin action
It drives the chemical reactions of the cells, participates in the energy production, ensures the vital functions of the tissues and regular genetic expression, contributes to eliminate metabolic waste and toxic substances, improves the immune system’s defence and completes the antioxidant protection against free radicals.
2. Mineralizing action
Performed especially by calcium, iron, copper, cobalt, manganese and zinc salts, which participate in many vital processes.
3. Diuretic and detox action
Achieved thanks to the prevalence of potassium, which helps to remove the products of nitrogen metabolism and the excess chlorides.
4. Alkalizing action
Useful for high-protein (acid-forming) foods.
5. Antioxidant action
Performed by the phytocompounds that contrast the negative action of the free radicals, hindering the cellular aging.
6. Laxative action
Performed by the fibres that, thanks to organic acids (citric acid, ascorbic acid, etc.), induce the production of digestive juices and, thus, the peristalsis, normalizing the intestine and preventing constipation.
7. Regularization of blood glucose and cholesterol levels
It prevents cardiovascular diseases and diabetes.
? However,
to determine whether fruit is an ally of the dietary regime against endometriosis, we need to take a step back.
The endometriosis diet is based on two major purposes, which must always be kept in mind:
– Reducing the inflammation
– Reducing the estrogens
In this viewpoint, the fibres and minerals naturally found in fruit are optimal allies against the inflammation of the organs.
Nonetheless, we should not forget the sugar content of fruit; besides, in certain conditions, some fruits can cause intestinal problems and abdominal swelling.
? Then, yes or no?
The answer is “Yes, but…” we must consider some important aspects.
1. Yes, but prefer low-glycemic index (GI) fruits.
2. Yes, but prefer fruits with low contents of FODMAP (acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols), short-chain carbohydrates that are not digested by the intestinal enzymes and, thus, ferment, producing hydrogen gas. In particular, who suffers from the irritable bowel syndrome should avoid or reduce fruits with high contents of FODMAP.
3. Yes, but prefer fruits from biological production or, at least, free from pesticides and other chemicals, which would interfere with the functioning of your glands, acting as endocrine disruptors and, thus, promoting the inflammation.
4. Yes, but pay attention to the ingestion mode and timing; in the case of digestive problems and swelling, we recommend to consume fruit on a semi-empty stomach, combined with a portion of oily fruits (such as walnuts, almonds, pumpkin seeds, sesame, linseeds and chia seeds) that, besides balancing the sugars, prevent the glycemic peak (which is why you are often hungrier after eating an apple) and provide a precious dose of Omega 3 and 6, very important for the woman health.
? TO KEEP IN MIND ?
Each one of us is unique and, thus, reacts differently to the same foods. In addition to the recommendations that we provide, it is crucial to pay attention to the response of your own body and decide accordingly with a specialist able to define a specific plan within the guidelines developed by the Italian Endometriosis Foundation.
? Yes, but which are the best fruits?
Below, we list the fruits that, in a way or another, meet the prerequisites of low glycemic index, high content of fibres and absence of FODMAP and, thus, can be our friends if consumed as suggested.
- Apricot
- Orange
- Avocado (it contains FODMAP but is also rich in fibres and monounsaturated fats, with a low IG)
- Cherry (it contains FODMAP but is also rich in fibres and has a low IG)
- Coconut
- Fig
- Strawberry
- Passion fruit
- Raspberry
- Lemon
- Tangerine
- Mango
- Apple
- Pomegranate
- Blueberry
- Blackberry
- Pear
- Peach
- Grapefruit
- Plum
- Currant
- Grape
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