Adenomyosis causes heavy, painful periods. Nutrition can help. No tracker addressed it — until now.
Adenomyosis is endometrial tissue growing into the uterine wall, causing heavy bleeding, severe cramps, and chronic pelvic pain. It's under-diagnosed, under-discussed, and completely ignored by mainstream nutrition apps.
How Adenomyosis affects what you eat
Adenomyosis causes heavier, longer periods which significantly increases iron loss. The inflammatory nature of the condition means anti-inflammatory nutrition is directly beneficial. Pain can be severe during menstruation, affecting appetite and the ability to eat normally. Bloating and digestive disruption are common. Nutrition needs shift significantly across the cycle.
What your body needs most
Heavy periods cause significant iron loss. Iron deficiency anaemia is common and worsens fatigue dramatically.
Enhances non-haem (plant) iron absorption. Critical if meat isn't the primary iron source.
Counter prostaglandins and cytokines driving pain and inflammation.
Muscle relaxant. Helps reduce uterine cramping during the menstrual phase.
Reduce oxidative stress associated with the chronic inflammatory environment of adenomyosis.
Foods to eat more of
Haem iron — most absorbable form. Critical for replenishing losses from heavy bleeding.
The vitamin C in citrus dramatically increases the iron absorption from spinach.
Omega-3s directly reduce the prostaglandin activity driving adenomyosis pain.
Anti-inflammatory and shown to reduce period pain comparably to ibuprofen in some studies.
Curcumin has anti-inflammatory effects relevant to uterine conditions.
Iron + magnesium + mood support. One of the most useful period-phase foods.
Foods to cut back
Raises oestrogen, depletes magnesium, and worsens inflammation — all directly counterproductive.
Drive systemic inflammation and worsen already-elevated pain signals.
Constricts blood vessels, can intensify cramping, and disrupts iron absorption.
How your cycle interacts with Adenomyosis
Adenomyosis symptoms are most severe during the menstrual phase and late luteal phase. Oli adjusts targets across all four cycle phases — not just during your period.
Explore cycle nutrition →What Oli does automatically for you
Syncs with Apple Health to know when your period starts automatically.
Significantly increases iron targets during your period to compensate for heavy bleeding.
Activates anti-inflammatory mode — flags omega-3, magnesium, and antioxidant-rich foods.
Reduces calorie targets slightly during high-pain days when appetite is lower.
Recognises that adenomyosis periods are often longer — extends phase adjustments accordingly.
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Important: Adenomyosis is a serious medical condition that often requires medical treatment. Nutrition can help manage symptoms but is not a substitute for gynaecological care. Please work with your healthcare provider.