Endometriosis and Sources of Protein

Studies link high intake of red and processed meats to increased systemic inflammation and higher circulating estrogen levels, which can potentially worsen endometriosis symptoms. There are other options you can eat to ensure you are still getting sufficient protein


protein sources


You may have decided to reduce your consumption of meat to see if it helps with your symptoms of endometriosis. But you are worried that you will not obtain sufficient protein in your diet. It is generally advised to eliminate dairy products and red meat because they can cause inflammation.

Research on Link between Diet and Endometriosis

Seeing Red: Diet and Endometriosis Risk

From Pubmed

‘In the recent paper by Yamamoto et al., the authors report on a prospective cohort study that evaluated the association between intake of red meat, poultry, fish and seafood on the risk of laparoscopically-confirmed endometriosis.

In this work, the authors provide important insights on a role for diet in the development and progression of human endometriosis, and highlight important areas for future research. This manuscript is notable for several strengths in study design.

First, a large number of pre-menopausal women (total of 81,908 from The Nurses’ Health Study II) with intact uteri and with no prior diagnosis of endometriosis or cancer (except for skin melanoma in a few cases) were followed for a duration of over 20 years (1991 to 2013).

Second, diet was assessed using an extensively validated semi-quantitative food frequency questionnaire that incorporated portion size and frequency of intake.

Third, endometriosis was laparoscopically-confirmed, obviating uncertainties in diagnosis. The 3,800 cases (women), representing 1,019,294 person-years of follow-up, provided a strong platform to advocate significant dietary influences on endometriosis risk.

From this important data set, we learn that intake of red meat, either as processed or unprocessed, is a major culprit in promoting endometriosis risk.’ 

Yamamoto A, Harris HR, Vitonis AF, et al. A prospective cohort study of meat and fish consumption and endometriosis risk. Am J Obstet Gynecol 2018;219:178.e1-10. 10.1016/j.ajog.2018.05.034


Basic Guidelines

Here are some basic guidelines about non-animal and no-dairy foods that contain plenty of protein and can be easily Incorporated into your diet. 

Despite what we think, only around 15 percent of our daily calorie intake should come from protein. This means for many eating around 2000 calories a day, we only need around 300 calories worth of protein. 

Many of the vegetarian foods contains some protein with nuts and pules containing reasonable amounts of protein. Also, our diet requires a daily intake of amino acids to help maintain many bodily functions. Fortunately there are many options in non-animal foods that contain the same amino acids that you find in animal protein. 


Examples of vegetarian foods with high sources of plant protein 

PROTEIN IN LEGUMES/BEANS: Legumes- also called dried beans are edible seeds that grow in pods. Beans contain a more complete set of amino acids than other plant-based food and they are high in iron, B vitamins and fibre. 

Use legumes as main dish items rather than side dishes. A good way to introduce beans to the diet is to replace the meat component in your favourite dishes, like casseroles, chilli, curries, and adding beans to salad dishes. Examples are chickpeas or garbanzo beans, split peas, haricot, lentils (red, green or brown), kidney beans, lima beans etc. 


PROTEIN IN GRAINS: Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fibre, vitamin E, and the B-complex vitamins. Because the body absorbs grain slowly, they provide sustained and high quality energy. Grain can be added to casseroles or used in a side dish. Examples are: brown rice, buckwheat, millet, oatmeal, quinoa, wild rice 


VEGETABLE PROTEIN: GREENS: Nutritionally, greens are very high in protein, calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micro-nutrients. Simply stir-fry or steam some broccoli, kale, bok choy, or cabbage to get a good fix on nutrients as well as proteins. 


PROTEIN IN NUTS AND SEEDS: Nuts are very healthy and nutritious. In addition to being excellent sources of protein, nuts and seeds have many other benefits such as vitamins, minerals, fibre, and other chemicals that may prevent cancer and heart disease. Additionally, nuts are high in essential amino acids and healthy fats and essential fatty acids (like omega 3 and omega 6). Nuts and seeds can be added to salads as well as eaten as a snack. Examples are: almonds, cashews, pumpkin seeds, sesame seeds, sunflower seeds, walnuts (black) 


Other Nutrient Dense Sources of Protein

Bee pollen - Bee pollen is a nutrient-dense bee product packed with over 250 active substances, including proteins, carbohydrates, essential amino acids, lipids, vitamins, and flavonoids. A single tablespoon (about 7 grams) contains roughly 16 calories, 1.2 grams of protein, and 2.2 grams of carbohydrates

Greek yoghurt - A standard 100-gram serving of plain, unflavoured Greek yogurt provides about 55 to 100 calories, 9 to 10 grams of protein.

Peanut butter - Two tablespoons (32 grams) of standard peanut butter contain about 190 calories, 7 to 8 grams of protein, 16 grams of fat, and 7 to 8 grams of carbohydrates. You can buy salt and sugar free options.

Collagen powder - Collagen powder is primarily a pure protein supplement packed with specific amino acids like glycine, proline, and hydroxyproline. A standard serving contains high amounts of protein and low trace minerals like sodium, calcium, and potassium.

Bone broth - One cup of plain, homemade or store-bought bone broth typically contains 30 to 50 calories, 9 to 10 grams of protein, 0 to 1 gram of fat, and 0 grams of carbohydrates. It is also a rich source of collagen, gelatin, and essential minerals like sodium, potassium, magnesium, and phosphorus.

Cacao powder - A standard 100-gram portion contains roughly 228–320 calories, 20–23g of protein, 11–13g of fat, and a massive 25–36g of dietary fiber, with virtually no natural sugar.

How Would you use these Protein Sources?

Most of these of foods can be added to smoothies to help you get your protein intake along with other vital nutrients. Mind you I would only drink bone broth neat and not add it to anything else. Collagen powder can be added to any hot drinks and most of the ones I have tried do not leave any strange flavour.

Where would I add cacao powder?? Everywhere. No, I jest – but it is packed with goodness - cacao powder is rich in minerals notably magnesium, iron, potassium, copper, zinc, manganese, and phosphorus, along with smaller amounts of calcium and selenium.

My favourite smoothie has cacao, peanut butter, flax seed husk for fibre and hemp protein powder mixed with half milk and half water. You can add cacao to your morning oats, chia pudding and I have a three ingredient chocolate recipe HERE.

Bee pollen can be added to smoothies or sprinkled an any sweet dishes – it adds that bit of extra crunch.


Fish and Chicken in your Diet


White meat such as chicken and turkey are OK to eat, which as we know are good sources of protein, but it is recommended to eat organic as it will not include the damaging chemicals and hormones that are found in intensively reared livestock.  Chicken provides key nutrients like selenium and zinc that support immune function.  Combine your chicken with anti-inflammatory leafy greens, whole grains, or colorful vegetables to maximize nutritional benefits

Fish is also a good source of protein and is ideal to include in your diet to help with endometriosis, especially oily fish like salmon, mackerel, trout, sardines and herring which are high in omega 3 oils which can help to reduce pain and inflammation.  Many types of fish provide vitamin D, which supports immune function.


Like all things, your diet needs to be balanced and you need to rotate foods so that you are getting a good variety of nutrients available from different foods. 


Conclusion

I think the conclusive evidence for anyone regarding red meat and endometriosis is how it affects you personally. Despite historical research that highlights the connection between endometriosis and diet, there are still advocates from various sources that reject any issues surrounding the consumption of red meat and how it affects endometriosis. The view point of these reports tends to be rather biased often based on limited nutrition training.

These opinions obviously fly in the face of research but the general consensus is that commercial and processed red meat can cause problems. I am aware there are limited studies looking specifically into red meat as a problem for women with endometriosis. But research studies looking into diet for health reasons do not attract funding unlike research into drugs, which are usually funded by pharmaceutical companies – funny that!

Everybody is different and react differently to certain foods.

Ultimately, everyone is individual and eating red meat may not be an issue for you. However, there are loud voices out there in the endo community where women are saying they feel so much better when they stop eating red meat. Science or not - it's how women feel that is important.


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About the Author

Hi, I am Carolyn Levett, the Founder here at endo-resolved - I am an Integrative Health Coach having studied nutrition, naturopathy and aromatherapy as well as being a published author of three endometriosis books. I used to suffer from severe endometriosis and was fortunate to be able to regained my health and recover from this disease with the support of nutrition, natural therapies and lots of determination.

My motivation is to help other women with endometriosis to heal their bodies so they may start to overcome this awful disease without having to totally rely on toxic drugs and surgeries which can cause further damage  -  with healing thoughts, Carolyn.



As featured in:


https://www.pcrm.org/news/news-releases/eating-plant-rich-diet-may-help-against-endometriosis-finds-new-scientific

https://www.nutritionist-resource.org.uk/articles/diet-and-endometriosis

https://pmc.ncbi.nlm.nih.gov/articles/PMC6330594/

https://health.clevelandclinic.org/endometriosis-diet

https://endometriosisassn.org/endometriosis-diet-foods-to-eat-and-avoid/


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