So, maybe you’ve done your research on diet and Endometriosis and are thinking about cutting meat from your diet. Before you switch to a fully plant-based diet, here are some key things to consider about your health and your Endometriosis. Because, as with all things diet, it’s not that simple.
The inflammatory effect of meat
Meat like beef, pork, and even less common meats like venison, can increase inflammation, which may worsen symptoms of inflammatory diseases, such as Endometriosis. Studies often highlight this link when discussing heart disease, but it’s also relevant for managing inflammatory conditions.
But the reason for this is that our current diet typically includes far too much. Historically, people may have eaten meat only occasionally due to the availability of hunted animals. Now, however, it often features in daily meals, sometimes in every meal. In high amounts, this can lead to increased inflammation, which can worsen the symptoms of Endometriosis. So, does that mean you should eliminate meat entirely?
Meat and iron absorption
Iron deficiency is common among those with endometriosis, especially if you experience heavy and/or long bleeding. Meat is an excellent source of haem iron, a form of iron that is readily absorbed by the body. While plant-based foods also contain iron, they contain non-haem iron which is generally less bio-available and not as easily absorbed. That makes it harder to meet iron needs if you rely solely on plant-based sources.
A small portion of meat—no more than twice a week and about the size of your palm—can provide a beneficial amount of iron without significantly increasing inflammation. This balance can be crucial for those who experience iron deficiency anaemia due to heavy or prolonged periods, a common issue among people with endometriosis.
Eating right for your Endometriosis
But it’s about more than iron. Wholefood animal products provide other essential nutrients such as protein, vitamin B12, and zinc. Now while you can get enough protein and B vitamins from plant-based food with a bit of careful meal planning, zinc is a whole other matter. It is a key nutrient that supports the immune system but is only found in useful quantities in animal products. It is also a key nutrient for the production of progesterone, which can often be low in Endometriosis. Even more concerning is that your body needs 2 minerals, zinc and copper, in a specific ratio (2 zinc for 1 copper). When you eat fully plant-based, you will easily get enough copper in your diet, but virtually no zinc. This means this zinc/copper balance is out and that has a direct impact on your immune system, as well as your hormones.
There are many considerations when deciding to include or exclude meat from your diet. If your main reason for excluding it from your diet is to improve your health, you may want to reconsider. Eaten occasionally, in small portions and preferably organic, could help provide key nutrients your body needs to reduce inflammation and reduce your Endometriosis symptoms. Cutting it out entirely might increase the risk of nutrient deficiencies which can increase your inflammation and worsen your Endometriosis.
If the idea of eating meat is really uncomfortable for you, consider a pescatarian diet that also includes eggs. It will provide you with enough protein and zinc. And add plant-foods high in iron with every meal as well.
If you’d like to have a personal chat about how we can create the right diet for your Endometriosis, book your complimentary Endometriosis SOS Call: https://theendometriosisnutritionist.online/endometriosis-sos-call/