This endometriosis diet-friendly salad is full of fibre

Recipe: This Spinach and Chicken Salad is an Easy Lunch for an Endometriosis Diet

2 min read

Endometriosis is one of the most common gynecological issues and a literal pain for about 10% of females. It’s a condition where endometrial-like tissue is present in the pelvis and sometimes other areas of your body like the ovaries and bladder, too. Unfortunately, the condition can be painful and while it can take seven to 10 years to get a diagnosis (not cool—make sure to advocate for yourself), there are ways you can manage the condition at home. This includes important supplements that can help endometriosis and adjusting your diet to manage the symptoms.

How Endometriosis Affects Infertility →

Key nutrients and tips for an endometriosis diet:

  • Fibre
  • Anti-inflammatory foods

The main goals of a diet that supports someone with endometriosis is to reduce inflammation, decrease estrogen and support your immune function (you can read more about eating an endometriosis-friendly diet here). Adding fibre (which can bind excess estrogen) and opting for anti-inflammatory foods (which can suppress endometriomas) is a great starting point, while avoiding inflammatory foods (like red meat, refined sugar and saturated fats) is even better. 

(This is not meant to replace medical advice and any dietary changes should be discussed with your healthcare provider.)

Grilled Chicken and Spinach Salad for Endometriosis Support

This salad (perfect for an on-the-go lunch with a bit of prep) is choc-full of good stuff that will support an endometriosis-friendly diet. That includes fibre-rich broccoli sprouts (which promote estrogen metabolism too) and pumpkin seeds (another high-fibre go-to) on a base of spinach (more fibre—notice a pattern?).


  • 2 cups spinach

  • 4 ounces chicken breast, grilled

  • ¼ cup chopped cucumber

  • ¼ cup diced tomato

  • ¼ cup shredded carrot

  • ¼ cup broccoli sprouts

  • 1 tbsp. pumpkin seeds

  • 1 tbsp. olive oil

  • 1 tsp. apple cider vinegar

  • ½ tsp. Dijon mustard

  • Salt and pepper to taste


  1. Combine the spinach, chicken, cucumber, tomato, carrot, broccoli and pumpkin seeds in a container.

  2. Combine olive oil, vinegar, dijon mustard and salt and pepper in a small jar.

  3. When you’re ready to eat your salad, add the dressing to the container and shake.

  4. Enjoy!