Gluten & Dairy for Endo: What TikTok Doesn't Tell You About Your Diet
Are your favorite foods really making your endometriosis worse? Everywhere you turn on social media, someone's cutting out gluten or dairy to "fix" their endometriosis. Before you empty your fridge and pantry based on a trending video, let's dig into what the science actually says — and what those influencers aren't telling you.
The 45% Effect: What New Research Actually Shows
A groundbreaking 2024 University of Edinburgh study recently surveyed over 2,800 people with endometriosis about their diets. The results? About 45% of those who eliminated gluten reported reduced pain — similar to the improvement rate for those who cut out dairy. Alcohol reduction showed the strongest benefit at 53%.
This might sound like definitive proof that gluten and dairy are villains, but here's what TikTok won't tell you: the study was based entirely on self-reported improvements without controlling for all the other changes that typically happen simultaneously when people overhaul their diets.
The Plot Twist: It's Not (Just) About Gluten
When people eliminate gluten, they're usually making several changes at once:
Ditching processed foods filled with inflammatory additives and trans fats
Dramatically reducing sugar and refined carbs in their diet
Paying closer attention to overall nutrition quality
Eating more fruits, vegetables, and whole foods
These changes—not necessarily the absence of gluten itself—could be what's helping with symptoms and overall reproductive health. Recent research has specifically identified trans fats and inflammatory compounds in processed foods as key factors in endometriosis development.
Scientific reviews continue to emphasize that without celiac disease or confirmed gluten sensitivity, the focus should be on “general healthy eating guidelines” rather than complete gluten elimination, notes a 2024 review in the American Journal of Obstetrics and Gynecology Global Reports. The fact that similar improvement rates were seen across multiple dietary changes (gluten, dairy, caffeine) suggests a broader anti-inflammatory effect rather than something specific to gluten alone.
How Wheat Has Changed (And Why It Matters)
Modern wheat is dramatically different from what our grandmothers ate, but not how you might think:
The Wheat Itself Has Changed
Modern wheat varieties are genetically different. Today's dwarf wheat varieties - standing at less than 50cm compared to heritage wheats at 150-180cm - are bred for industrial agriculture, with altered gluten composition for better "baking properties" that create fluffier breads and faster rising times.
Processing Methods Are Different
Traditional stone grinding has been replaced by high-speed steel rollers that strip away the nutrient-rich bran and germ. This creates refined white flour that lacks the natural minerals, vitamins, and fiber of whole grain flour and has a dramatically different effect on blood sugar and inflammation.
The Pesticide Problem No One's Talking About
Here's something your favorite endo influencer probably isn't explaining: Many conventional wheat crops in the U.S. are sprayed with glyphosate (a pesticide) to dry the plant before harvest. These chemicals may affect:
Hormone balance
Gut microbiome health
Systemic inflammation
This could explain why some women feel better after eliminating conventional wheat products — it might not be the gluten at all, but the agricultural chemicals that come with it. It’s best to opt for organic ancient grains like spelt or einkorn.
The Dairy Paradox: Friend or Foe?
The research on dairy and endometriosis is surprisingly complex. A comprehensive meta-analysis found that consuming more than 3 servings of dairy products daily was actually associated with a 13% reduced risk of endometriosis. Even more interestingly, high-fat dairy showed potentially protective effects, while certain dairy products like butter might increase risk.
Quality Makes All the Difference
Why this contradiction to the popular "dairy is inflammatory" message? It comes down to quality and processing:
Fermentation transforms dairy. Yogurt with live cultures, kefir, crème fraîche, sour cream, buttermilk, and traditionally aged cheeses (like Brie, Feta, Roquefort, goat cheese) contain probiotics, riboflavin (important for energy production and metabolism), B12, calcium, iodine, protein, and numerous other nutrients that support gut health and reduce inflammation. The fermentation process makes dairy more digestible and creates beneficial compounds not found in regular milk.
A2 vs. A1 milk makes a difference. Most conventional milk contains A1 beta-casein protein that breaks down into potentially inflammatory compounds during digestion. A2 milk (from certain cow breeds or goats) doesn't create these compounds.
Fat content matters. Full-fat dairy options retain fat-soluble vitamins (A, D, E, K) that support hormone balance and contain conjugated linoleic acid (CLA) with anti-inflammatory properties. Non-fat and low-fat options often contain higher proportions of sugar and lose these benefits.
Sourcing is crucial. Organic dairy from small local farms (often available at farmers markets) contains fewer hormones, antibiotics, and pesticide residues that might disrupt your own hormonal balance.
Quality Over Elimination: A Better Approach
Rather than jumping on restrictive elimination diets, consider these evidence-based alternatives:
For Wheat & Grains:
Choose organic, pesticide-free wheat products when possible
Explore ancient grains like spelt or einkorn, which are easier to digest
Try traditionally fermented sourdough bread with a long fermentation process
Boost the nutritional profile with seeds that support reproductive health (pumpkin, flax, sunflower, and sesame)
For Dairy:
Focus on fermented options with live cultures
Choose organic, grass-fed sources
Consider A2 milk varieties if you consume fluid milk
Use organic ghee (maximum smoke point 480F), high oleic expeller pressed sunflower oil (425F), unrefined coconut oil (350F), unrefined avocado oil (480F) for cooking and cold pressed virgin olive oil (350) for salad dressings
Going Back to Basics
Our Fertility-Friendly Sourdough
Opting for organic wheat products or exploring ancient grains like spelt or einkorn could be a smart move to reduce your chemical load. We actually make homemade sourdough spelt bread that is simply delicious. To take it a step further, we even cultivate our own sourdough starter that we grow ourselves—adding another layer of gut-friendly probiotics to our bread while avoiding commercial additives.
We boost the nutritional profile even further by adding seeds that support reproductive health:
Pumpkin seeds (rich in zinc, which supports egg and sperm quality)
Flaxseeds (contain lignans that help balance hormones)
Sunflower seeds (high in vitamin E, an antioxidant that may support fertility)
Sesame seeds (excellent source of calcium and zinc)
Spelt is very easy to cook with and bake with—a great alternative that doesn't require completely giving up the foods you love. Want to try it yourself? Check out two of our favorite fertility-boosting sourdough spelt bread recipes here (Substitute white flour in recipe with organic spelt):
📖 Prefer to Read? Check out the Step-by-Step Seedy Spelt No Knead Bread Recipe
🎥 Prefer to Watch? Watch the New York Times Popular No Knead Bread Recipe
Our Fertility-Friendly Yogurt
Making your own yogurt at home can be a beautiful act of nourishment—especially when you’re trying to support hormone balance, gut health, and overall fertility. We personally love making traditional Bulgarian yogurt with organic A2 cow’s milk but sheep’s milk is another great option. It’s creamy, tangy, and loaded with natural probiotics—without the gums, thickeners, or sweeteners often found in store-bought options.
Both sheep and cow’s milk make excellent yogurt—but if you're TTC or supporting your hormones, here’s what to consider:
🐑 Sheep’s Milk Benefits:
More nutrient-dense: Higher in protein, calcium, zinc, B vitamins, and healthy fats
Easier to digest: Smaller fat globules and different casein profile (some people with mild dairy sensitivities tolerate it better)
Naturally creamier: Makes for a rich, thick yogurt without needing thickeners
Higher in medium-chain fatty acids: These may support energy metabolism and hormone production
🐄 Cow’s Milk Benefits:
More accessible and affordable: Easier to find and often more budget-friendly
Mild flavor: Lighter taste that many people are used to
Widely tested in research: Most studies on dairy and fertility use cow’s milk products, especially full-fat dairy
Good source of iodine and calcium: Both essential for thyroid health and reproductive hormone regulation
👉 Our take? Both are great—choose based on your body’s response, your values (e.g., sourcing organic/grass-fed), and how the milk is processed. You can also rotate between the two. Organic and minimally processed is always best.
Because we ferment it ourselves, it’s full of live cultures like Lactobacillus bulgaricus and Streptococcus thermophilus—bacteria that help support your vaginal microbiome, digestive health, and even reduce inflammation.
Homemade yogurt is also an easy gateway into fermentation if you’re not ready to commit to sourdough or kombucha just yet. All you need is milk, a little yogurt as a starter, and a warm towel to wrap your jars overnight. That’s it.
Ready to try it? Here’s the simple Bulgarian yogurt recipe we use every week.
The Power of Personalization
The most important thing to understand is that nutrition for endometriosis isn't one-size-fits-all. The 2024 Edinburgh study found 45% of people reported improvement after eliminating certain foods — which means 55% didn't.
Everyone's body responds differently. Some women with endometriosis may find they feel better avoiding certain foods entirely. The key is mindful experimentation, working with the right nutritionist, and listening to your own body's signals.
Your endometriosis diet should be based on:
Your unique symptoms and triggers
Food quality and sourcing
A focus on adding nutrients, not just eliminating foods
Finding what brings joy and nourishment, not just restriction
The Bottom Line: Your Next Steps
Before you eliminate entire food groups based on a TikTok trend, focus on quality first. Try these three simple steps this week:
Start tracking how different foods affect your symptoms with our free Endo Food & Symptom Tracker
Replace one conventional wheat or dairy product with a higher-quality alternative
Add one new fermented food to your diet
Your body isn't following a trend. What works for the endo influencer you follow might not work for you—and that's completely normal. Nourishment, not restriction, is the key to supporting your fertility journey.
Ready to transform your relationship with food and take control of your endometriosis symptoms? Join our WOVA community where we cut through the noise with science-backed strategies and support from women who understand what you're going through.
References:
Marziali M, Venza M, Lazzaro S, et al. Gluten-free diet: a new strategy for management of painful endometriosis-related symptoms? Minerva Chir. 2012;67(6):499-504.
Myers JP, Antoniou MN, Blumberg B, et al. Concerns over use of glyphosate-based herbicides and risks associated with exposures: a consensus statement. Environ Health. 2016;15(1):19. doi:10.1186/s12940-016-0117-0
Dougan MM, Fest S, Cushing-Haugen K, et al. A prospective study of dietary patterns and the incidence of endometriosis diagnosis. Am J Obstet Gynecol. 2024;231(4):443.e1-443.e10. doi:10.1016/j.ajog.2024.04.030
Hearn-Yeates F, Edgley K, Horne AW, et al. Dietary modification and supplement use for endometriosis pain. JAMA Netw Open. 2025;8(3)
. doi:10.1001/jamanetworkopen.2025.3152
van Haaps AP, Brouns F, Schreurs AMF, et al. A gluten-free diet for endometriosis patients lacks evidence to recommend it. AJOG Glob Rep. 2024;4(3):100369. doi:10.1016/j.xagr.2024.100369
Qi X, Zhang W, Ge M, et al. Relationship between dairy products intake and risk of endometriosis: A systematic review and dose-response meta-analysis. Front Nutr. 2021;8:701860. doi:10.3389/fnut.2021.701860
Pronin D, Börner A, Weber H, Scherf KA. Wheat (Triticum aestivum L.) breeding from 1891 to 2010 contributed to increasing yield and glutenin contents but decreasing protein and gliadin contents. J Agric Food Chem. 2020;68(46):13247-13256. doi:10.1021/acs.jafc.0c02815
Kucek LK, Veenstra LD, Amnuaycheewa P, Sorrells ME. A grounded guide to gluten: how modern genotypes and processing impact wheat sensitivity. Compr Rev Food Sci Food Saf. 2015;14(3):285-302. doi:10.1111/1541-4337.12129
Brouns F, van Haaps A, Keszthelyi D, et al. Diet associations in endometriosis: a critical narrative assessment with special reference to gluten. Front Nutr. 2023;10:1166929. doi:10.3389/fnut.2023.1166929
Shewry PR, Pellny TK, Lovegrove A. Do modern types of wheat have lower quality for human health? Nutr Bull. 2020;45(4):362-373. doi:10.1111/nbu.12461
Deroover L, Tie Y, Verspreet J, et al. Modifying wheat bran to improve its health benefits. Crit Rev Food Sci Nutr. 2020;60(7):1104-1122. doi:10.1080/10408398.2018.1558394
