Endometriosis Support: 8 Natural Ways to Ease Symptoms

Looking for endometriosis support that actually works — without relying only on medication? You're not alone. 1 in 10 women in the UK are affected by endometriosis, often experiencing chronic pain, fatigue, heavy periods, and digestive issues. While medical treatment plays a key role, on average it takes 7 years to get a diagnosis and support. As a result, many are turning to natural ways to support endometriosis symptoms and improve their quality of life holistically.

In this guide, we share expert-approved, science-backed strategies to naturally support your body naturally, to help manage endometriosis naturally.

What Is Endometriosis?

Endometriosis is a chronic inflammatory condition where tissue similar to the lining of the womb grows in other parts of the body — often causing pelvic pain, fertility challenges, and digestive discomfort. A good endometriosis support plan focuses on reducing inflammation, balancing hormones, and nurturing gut and immune health.  It affects far more women that you would think, so if you're suffering - you're not alone.

1. Eat an Anti-Inflammatory Diet for Endometriosis Support

Nutrition can be a powerful tool to support endometriosis symptoms. Incorporating anti-inflammatory, hormone-supportive foods can support your body combat the inflammation your body experiences.

Best foods for endometriosis support:

• Leafy greens (kale, spinach, rocket)

• Berries and citrus (vitamin C-rich)

• Omega-3 rich foods (salmon, flax, chia, walnuts)

• Cruciferous vegetables (broccoli, Brussels sprouts) to support estrogen detox

Foods to reduce or avoid:

• Dairy, red meat, gluten, sugar, ultra-processed snacks

• High-FODMAP foods, if you're prone to bloating or IBS symptoms

2. Herbal Teas and Natural Anti-Inflammatories

Herbal teas can also offer natural support for pain and inflammation during endometriosis flare ups.

The best herbal teas to incorporate into your diet are:

• Chamomile tea – high in linalool, an anti-inflammatory compound

• Ginger tea – calms cramps and supports digestion

• Raspberry leaf tea – often used for hormone regulation and natural support for uterine muscle

• Dandelion root - a natural way to reduce bloating, dandelion is a great support and part of our Over The Moon blend

Tip: Choose organic, caffeine-free blends as caffeine can also trigger stress.

 3. Move Gently: Exercise for Endometriosis Support

Movement supports circulation, lowers cortisol, and helps relieve tension in the pelvis - it can be incredibly helpful for flare ups.

Consider gentle forms of exercise:

• Yoga and Pilates

• Walking or swimming

• Stretching routines and foam rolling

Consistency is key — even 10 minutes a day can make a difference in reducing symptoms.

4. Manage Stress to Support Endometriosis Holistically

Chronic stress increases cortisol, which can worsen inflammation and hormonal imbalance.

Natural stress reduction tools:

• Mindfulness and breathwork

• Journaling and guided meditation

• Warm baths, gentle massage - or anything you find soothing personally

5. Support Gut Health & Estrogen Detox

The gut plays a huge role in estrogen metabolism — an important focus for endometriosis. Reduced estrogen levels may help reduce symptoms.

Gut-friendly endometriosis tips:

• Eat plenty of fibre (seeds, veg, whole grains)

• Include fermented foods (kimchi, kefir, sauerkraut)

• Consider a probiotic supplement or consult a nutritionist

6. Consider Supplements for Endometriosis Relief

While not a replacement for clinical care, some supplements may reduce symptoms.

Top natural supplements for endometriosis support:

• Omega-3s – reduce inflammation and pain

• Magnesium – relaxes muscles and eases cramps

• Zinc + vitamins C & E – antioxidant and immune support

Always consult a health professional before starting supplements.

7. Try a Low-FODMAP Diet for Bloating Relief

If your endometriosis causes gut symptoms (bloating, gas, constipation), try a low-FODMAP diet — many find this hugely helpful.

You can work with a dietitian to identify trigger foods and customise a plan that supports both your digestive and hormonal health.

8. Prioritise Sleep, Connection & Self-Care

Living with endometriosis can be exhausting — physically and emotionally.

Endo support ideas that really help:

• Build a bedtime wind-down routine (try removing screens immedialey before bed, sip on one of our herbal teas, take a bath with essential oils)

• Talk to others: your friends and family can support you, but you can also reach out to groups like Endometriosis UK for more support

• Celebrate small wins and rest without guilt Final Thoughts: Your Endometriosis Support Toolkit

You are not alone, and you deserve to feel supported.