The Overlap: Endometriosis, IBS & Migraines — What’s the Connection?

For many women, endometriosis rarely comes alone. Digestive symptoms, migraines, fatigue, and hormonal fluctuations often appear together, creating a complex picture that can take years to untangle. This was true for me, and it’s something I hear increasingly from the women I connect with today.

I was diagnosed with endometriosis in my early twenties, though symptoms had started much earlier, in my teens. At the time, I didn’t have the language to describe what I was experiencing, I only knew something wasn’t right. Like many young women, I adapted and carried on. Not long after my diagnosis, intense migraines began. Later, I was also diagnosed with irritable bowel syndrome (IBS).

It was only through reflecting on the past and through ongoing conversations with my mum that the full timeline started to make sense. She suggested I may have shown signs of endometriosis long before my official diagnosis. At the time, though, the focus was always on managing symptoms as they arose, without understanding that they might be connected.

The overlap between endometriosis, IBS, and migraines is something I’ve observed firsthand. From my own reading, and from conversations with others living with these conditions, there’s growing discussion, including in some research, about potential links. Chronic inflammation, nervous system dysregulation, particularly involving the gut–brain axis, hormonal shifts, and stress are often mentioned as possible contributors. While each of these is a separate medical condition, in my experience they can flare together or share triggers, which makes day-to-day life feel unpredictable.

I’m not a medical professional, and this is still an evolving area of study. But from my lived experience, and in conversations with friends, family, and clients, certain patterns stand out. Some women with endometriosis also experience ongoing digestive issues or migraine episodes. Others who live with digestive conditions, even without an endometriosis diagnosis, have noticed their symptoms changing at different points in their hormonal cycle. While these experiences vary, they highlight that hormonal patterns can sometimes influence more than one condition at the same time.

Living with even one of these conditions can be challenging; managing all three can feel overwhelming, especially without clear answers. As a health coach, I don’t provide medical diagnoses or treatment. Instead, I support people in finding daily routines and practices that help them navigate life alongside their healthcare teams. For me, this has meant learning to notice patterns, listening carefully to my body, and adjusting when needed.

Alongside my own medical care, I’ve made dietary adjustments that have helped me personally, reducing highly processed foods and those high in sugar, while focusing on fresh vegetables, fruits, and simple home-cooked meals. I always recommend consulting your healthcare provider before making changes.

Physiotherapy with a specialist pelvic health physiotherapist has also been invaluable. It has improved my mobility, reduced pain, and supported my pelvic health, something I continue to prioritise as part of ongoing care.

Small, consistent changes have made a noticeable difference day-to-day. I prepare simple meals that support digestion, notice early signs of nervous system overload and take steps to soothe it, and build short pauses into my routine. Practices that work for me include deep breathing, using a warm water bottle, or gentle walks to reconnect with my body. Each small pause helps me regain balance and prevents symptoms from escalating.

Stress plays a significant role in how these conditions manifest, so I prioritise creating rhythms that feel manageable and supportive. Brief stretches during work, stepping outside for fresh air, or a few quiet moments to pause and reset all help me navigate the day while respecting my body’s needs.

Sleep can often be disrupted by pain, hormonal changes, or stress. I’ve found that putting time and care into creating a good bedtime routine makes a difference, even if some nights are still imperfect. Accepting that not every night will be restful has taken the pressure off, and focusing on consistency has helped me protect the quality of my rest overall.

Movement has always been an important and positive part of my life. I’m a runner, and I love exercising outdoors, the fresh air, natural light, and change of scenery all make a huge difference to my wellbeing. Running and walking both give me space to reset mentally while keeping my body active. That said, I’ve also learned to adjust my movement depending on where I am in my cycle. For example, running feels best for me on days two and three, while day four can be more challenging, so I might choose a gentler walk instead. Honouring these patterns means I can continue enjoying movement without pushing my body beyond its limits.

While my personal experience shapes my perspective, the stories I hear from others deepen it further. No two journeys are identical, but within the patterns of overlap, opportunities for support and practical adjustments become clear. By understanding how these conditions can interact, it’s possible to work with the body rather than against it.

There’s still work to be done in raising awareness and encouraging collaboration across medical specialties. Greater communication between gynaecology, gastroenterology, physiotherapy, and, when relevant, neurology could support earlier recognition of overlaps and more cohesive care plans.

If any part of this resonates with your experience, I invite you to explore what support might look like for you. You can reach out or book a free Health History session . I’ve also shared more about my own experience in my blog Living with Endometriosis — My Journey & How I Support Others.

Simply recognising that these conditions can overlap, and considering how your experiences might be connected, can be an important step toward clearer understanding and more effective support.