From Flare Ups to Fuel: Eating for Endometriosis with Jane Aherne

If you have Endometriosis, you will know that the pain and fatigue can feel relentless. In our episode last week, we discussed consideration around egg freezing and IVF for Endo Warriors with Dr Shirin Khanjani. This week, we're bringing it right down to what you're eating day to day as the right approach to food can make a real difference to how your body manages inflammation, metabolises hormones and supports you through the difficult days.

In this episode I am joined by Jane Aherne, a Registered Nutritionist with an MSc in Nutrition from the University of Westminster. Jane specialises in fertility, reproductive conditions and chronic inflammation, and has worked with women dealing with endometriosis and PCOS across functional medicine environments including IVF Matters and TIC Health.

This is not about a restrictive diet or a long list of rules. It is about understanding why certain foods make your symptoms worse, why others help, and how to make small, sustainable changes that your body will actually thank you for.

What we discuss in this episode:

• Why Endometriosis and chronic inflammation are so closely linked
• The difference between pro-inflammatory and anti-inflammatory foods and why it matters
• Why Omega 3 is Jane's first recommendation for almost every client with endo
• The best food sources of Omega 3 and what to do if you are vegan or do not eat fish
• The role of the Mediterranean diet in reducing inflammation
• Why trans fats, ultra-processed foods and alcohol can actively worsen symptoms
• How gut health and liver function affect the way your body processes oestrogen
• The blood sugar spike and crash cycle: why it matters so much in an inflammatory environment
• How constant blood sugar spikes can drive insulin resistance and compound existing inflammation
• Why comfort eating during flare ups can actually make things worse and what to do instead
• Practical swaps: dates, nuts, seeds, high protein meals and how to make them work in real life
• Why how you eat can be just as important as what you eat
• Mindful eating, stress and the rest-and-digest response
• Planning and preparation for shift workers and people on the go
• Balancing oestrogen naturally through fibre, cruciferous vegetables and liver-supporting foods
• How soon you can expect to feel the benefits of dietary changes
• Why there is no single perfect diet for endometriosis and what personalisation actually looks like
• The biggest misconception Jane wants to set the record straight on
• Jane's one piece of advice if you can only do one thing

Jane's five small changes to start this week

• Add two portions of oily fish (salmon, sardines, mackerel) or a quality Omega 3 supplement
• Increase fibre gradually through whole grains, fruits, vegetables and legumes
• Include more cruciferous vegetables like broccoli, cauliflower and kale for oestrogen metabolism
• Swap high-sugar snacks for a date with a Brazil nut or a handful of mixed nuts and seeds
• Sit down for meals away from screens and allow your body to move into rest-and-digest mode Jane on Insta

This episode is sponsored by Wild Nutrition

I know how overwhelming it can be figuring out which supplements actually make sense for your body, especially when you are already managing a condition like endometriosis. That is exactly why I rate what Wild Nutrition offers. Their all-women team of nutritional therapists provide free one-to-one consultations so you get support that is genuinely tailored to you, not just a generic recommendation.

Their supplements are formulated for optimal absorption, with 31 carefully selected nutrients including folate, zinc and B vitamins, and are trusted by over 50,000 couples.

As a listener of The Fertility Podcast, you can get:

• 50% off Wild Nutrition supplements for 3 months
• A free personal consultation with an expert nutritional therapist

Visit wildnutrition.com/fertilitypodcast to get started. Terms and conditions apply.

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