Women’s Health and Nutrition - International Women’s Day 2025

Endometriosis, PCOS, pregnancy, iron deficiency, and osteoporosis are multifaceted conditions faced by women, and influenced by various factors, including nutrition. Let's explore how dietary choices can impact these aspects of women's health.

Endometriosis: Do you know a woman living with endometriosis? Chances are you do and may not even know it. It affects 1 in 10 women of child-bearing age and can be a major cause of infertility. There is more and more evidence emerging which highlights the impact of a therapeutic diet for endometriosis. Anti-inflammatory foods like fruits, vegetables, whole grains, antioxidants and healthy fats may provide relief. It is common for women with endometriosis to also experience gut symptoms and go on to be diagnosed with IBS. These women may benefit from trialling a low FODMAP diet under the guidance of a dietitian.

PCOS: Nutrition plays a crucial role in managing insulin levels, which are often disrupted in PCOS. A balanced diet consisting of complex carbohydrates, lean proteins, healthy fats, and fibre can help stabilise blood sugar levels. Emphasising nutrient-dense foods and minimising sugary snacks and refined carbohydrates may help regulate hormones and manage weight for PCOS management.

Fertility: Optimal nutrition is essential for reproductive health and fertility. Consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats ensures adequate intake of essential vitamins, minerals, and antioxidants. Folate, found in leafy greens, legumes, and fortified grains, is particularly important for preventing neural tube defects in early pregnancy.

Iron Deficiency: Menstruation increases the risk of iron deficiency in women due to blood loss. Consuming iron-rich foods like red meat, poultry, fish, beans, lentils, and fortified cereals can help replenish iron stores. Pairing these foods with vitamin C-rich sources like citrus fruits, capsicum, and strawberries can enhance iron absorption. For some women, iron supplementation may be necessary, especially if dietary intake is insufficient or menstrual bleeding is heavy.

Osteoporosis: Adequate intake of calcium and vitamin D is crucial for bone health and preventing osteoporosis. Dairy products, leafy greens, fortified foods, and supplements can help meet calcium needs, while sunlight exposure supports vitamin D synthesis. Incorporating foods rich in magnesium, phosphorus, and vitamin K, such as nuts, seeds, whole grains, and green vegetables, further supports bone health.

Consulting with a dietitian can provide personalised guidance tailored to individual health goals and concerns.

Written by Shauna Gallant, APD