Every bite of food you take fuels your body. When it comes to uterine health, particularly in conditions like endometrial cancer or endometriosis, diet plays a crucial role. Eating nutritious meals and snacks and avoiding foods that may do more harm than good is a key part of staying healthy. Researchers and doctors often recommend emphasizing plant-based foods, which are rich in vitamins and minerals, while limiting inflammatory, processed foods and alcohol.
The Role of Diet in Uterine Health
Healthy eating is a critical step in managing side effects and promoting recovery, especially when living with conditions like advanced endometrial cancer or endometriosis. A healthy diet provides more energy, reduces inflammation, and supports a healthy immune system. Each person’s specific dietary needs will vary with their particular medical status and overall health.
A healthy diet includes foods that are packed with:
- Macronutrients like minimally processed carbohydrates
- Plant proteins like lentils, beans, and nuts
- Omega-3 fatty acids
- Vitamins
- Minerals
These nutrients reduce inflammation and support a healthy immune system, both of which are important for fighting advanced endometrial cancer.
Foods to Embrace
While there’s no one-size-fits-all "uterine health diet," certain foods are generally recommended for their beneficial properties.
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Fruits and Vegetables
Fruits and vegetables are packed with phytochemicals (plant-based chemicals) our bodies need. They’re chock-full of phytochemicals (plant-based chemicals) our bodies need. One example is antioxidants - compounds that fight inflammation and free radicals, which damage the DNA in cells, raising the risk of cancer. Red, orange, yellow, and dark green fruits and veggies typically have the most nutrients.
The American Cancer Society (ACS) recommends filling at least half of your plate with fruits and veggies at every meal.
Plant-Based Proteins
Proteins fight infections, help you heal, and give you energy. Researchers recommend plant-based proteins for people living with cancer. In addition to offering essential amino acids, plant-based proteins provide key vitamins and minerals. Legumes like chickpeas, lentils, and beans are popular options. Nuts and seeds can add a protein-packed crunch.
Whole Grains
When choosing breads and cereals, reach for those with whole grains, which provide more soluble fiber than other processed options. Soluble fiber is great for supporting healthy gut bacteria. It also helps your body make short-chain fatty acids. These compounds aid in cellular repair and regulate your metabolism.
Whole grains also contain insoluble fiber, as do seeds and nuts. Insoluble fiber isn’t digested in your stomach. Instead, it travels to your intestines and helps prevent constipation.
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Choosing from these options can help keep you healthy with advanced endometrial cancer:
- Whole grain breads and cereals
- Oats
- Granola
- Cornmeal or cornbread
- Brown rice
- Wheat germ
- Buckwheat
Low-Fat Dairy Products
Dairy products such as milk and cheese are an excellent source of calcium and vitamin D, but be sure to choose low-fat products.
Fiber-Rich Foods
Fiber can help your body eliminate excess estrogen. Aim for about 35 grams of fiber each day. Fiber helps you poop. And when you poop, it gives your body a chance to get rid of extra estrogen.
Some people can benefit from fiber supplements. But you can also up your intake by eating fiber-filled foods, like:
- Fruits and vegetables, focusing on the whole foods, not juice, which strips out the fiber
- Ground flaxseed, which is great to add to smoothies or home-baked foods
- Legumes, like beans, lentils and chickpeas
- Whole grains, including whole-wheat pasta and brown rice
Healthy Fats
Omega-3 fatty acids can calm inflammation from endometriosis. Good food sources of omega-3s include:
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- Fatty fish, like salmon, sardines and tuna
- Nuts and seeds, especially walnuts, chia seeds and flaxseed
- Plant oils, including flaxseed oil and canola oil
Monounsaturated fats also have anti-inflammatory powers. They’re found in:
- Avocadoes
- Nuts and seeds
- Olive oil
- Peanut butter
- Safflower oil
Magnesium-Rich Foods
Magnesium can help ease muscle cramps, including menstrual cramps that can come with having endometriosis. Magnesium-rich foods include:
- Fruits, particularly bananas, papaya, avocados and blackberries
- Leafy greens, like arugula, dark lettuce, kale and spinach
- Legumes, like black beans and edamame
- Nuts and seeds, especially almonds and pumpkin seeds
Zinc-Rich Foods
Zinc helps regulate your menstrual cycles, which is important for hormonal balance. It can help your body ovulate (release an egg). That includes foods like:
- Poultry, like chicken or turkey
- Red meat, but limit this to two low-fat servings per week
- Shellfish, including oysters, crab and lobster
- Eggs, but limit yourself to one a day
Foods packed with beta-carotene
Food packed with beta-carotene, including sweet potatoes and carrots.
Iron-rich foods
Iron-rich foods, such as dark leafy greens, broccoli, beans, fortified grains, nuts, and seeds.
Foods rich in essential fatty acids
Foods rich in essential fatty acids, such as salmon, sardines, herring, trout, walnuts, chia, and flax seeds
Antioxidant-rich foods
Antioxidant-rich foods found in colorful fruits and vegetables, such as oranges, berries, dark chocolate, spinach, and beets
Foods to Limit or Avoid
When living with conditions affecting the uterus, it’s also important to limit certain foods that may be harmful. These include processed foods that are high in saturated fats and sugar.
Red Meat
Red meats like beef, pork, and liver are usually high in saturated fats. Some studies have found a connection between the fat and heme iron in red meat and endometrial cancer risk.
When choosing proteins, opt for plant-based options or lean cuts of meat. The National Cancer Institute recommends eating low-fat options such as chicken or fish.
Unpasteurized Dairy Products
People undergoing treatment for advanced endometrial cancer should avoid eating unpasteurized dairy and cheeses. This is because their immune systems may not be strong enough to fight off a foodborne illness from bacteria. It’s also a good idea to limit raw fish and raw or soft-cooked eggs.
Sugary or Highly Processed Foods
People with advanced endometrial cancer should try to limit processed and sugary foods as much as possible. A study found that people who drink large amounts of sugary beverages are at a 78 percent greater risk of endometrial cancer.
Fried and processed foods can also contain hydrogenated oils. These oils promote inflammation, making it harder to treat and control cancer. Fried, fatty, and sugary foods can also worsen some of the symptoms of cancer treatment. For example, these foods can lead to diarrhea or an upset stomach.
Alcohol
Alcoholic drinks are known to raise the risk of many cancers. It’s generally recommended that people with endometrial cancer limit their alcohol consumption. Research shows that drinking 2.5 or more alcoholic drinks per day raises the risk of uterine cancer.
Foods High in Trans Fat
Research has found higher rates of endometriosis diagnoses among women who consume more trans fat. Trans fat is found predominately in fried, processed, and fast foods.
Gluten
One study involving 207 women with endometriosis showed 75 percent of them had a decrease in pain after eliminating gluten from the diet.
High-FODMAP Foods
One study found symptoms significantly improved in those with irritable bowel syndrome (IBS) and endometriosis who followed a low-FODMAP diet.
Salty Foods
When you take in too much sodium, you make your liver work harder.
White Carbs
White bread and rice, along with packaged cookies and cakes, can impact your estrogen levels. And that can make your fibroids grow. Additionally, any packaged foods containing high fructose corn syrup can cause problems by making your body produce more insulin.
Foods with MSG (Monosodium Glutamate)
This flavor enhancer commonly found in restaurant food has been linked to weight gain.
Refined Sugar
Consuming too much sugar can make you gain weight and can trigger inflammation.
Fatty Dairy Products
Unless they’re organic, most dairy products contain hormones, steroids and other pro-inflammatory compounds.
Additional Considerations
Food Journaling
Pay attention to how your body acts when you eat certain foods. Keeping a journal of the foods you eat and any symptoms or triggers you have may be helpful.
Consulting Professionals
Your doctor may recommend meeting with a registered dietitian or a nutritionist to draft a healthy eating plan. Consider meeting with a registered dietitian. They can help you plan meals that work best with you and endometriosis, as there’s no one-size-fits-all approach.
Supplements
Supplements could also help prevent or slow fibroid growth by balancing hormones. (Great options include Vitex, fish oil, and B-complex vitamins.) Plus, if you choose a fish oil supplement, you may also help reduce internal inflammation.
One small study involved 59 women with endometriosis. Participants supplemented with 1,200 international units (IU) of vitamin E and 1,000 IU of vitamin C. Results showed a reduction in chronic pelvic pain and a decrease in inflammation.
Another study included supplemental intake of zinc and vitamins A, C, and E. Women with endometriosis who took these supplements decreased peripheral oxidative stress markers and enhanced antioxidant markers.
One large prospective study showed that women with a higher vitamin D level and those who had a higher intake of dairy in their diet had a decreased rate of endometriosis. In addition to vitamin D, calcium and magnesium from foods or supplements may be beneficial as well.
Lifestyle Changes
In addition to conventional methods of treatment, alternative treatments may be very helpful for women with endometriosis. For example, relaxation techniques may be beneficial. These can include:
- Meditation
- Yoga
- Acupuncture
- Massage
Exercise may help with the management of endometriosis, too. This is because exercise can reduce estrogen levels and release “feel-good” hormones.