If you have uterine fibroids and experience pain or heavy bleeding, you’re not alone. Up to 80% of all women develop fibroids before they hit menopause. But do you have to accept uterine fibroids as a condition that’s completely out of your control? Maybe not. Some research shows that certain foods could reduce your risk of fibroids or help tame symptoms like pain and heavy bleeding. Minimally invasive gynecologic surgeon Megan Billow, DO, explains what your diet can - and can’t - do for uterine fibroids.
Understanding Uterine Fibroids
Fibroids are abnormal growths in the uterus, also called uterine fibroids, myomas, and leiomyomas. These growths are typically noncancerous and are made of muscle and other tissues, forming in and around the uterine walls. They can range in size from as tiny as a seed to larger than a tennis ball, with women experiencing either single or multiple fibroids.
Almost 80 percent of women have fibroids in their lifetime. This condition may also be genetic. You’re at higher risk if your mother or sister has fibroids.
Fibroids can cause symptoms and complications such as:
- Pain
- Heavy menstrual bleeding
- Constipation
- Anemia
- Difficulty getting pregnant
- Miscarriages
However, only 20 to 50 percent of women with fibroids have symptoms. In most cases, treatment isn’t needed. Your doctor may recommend waiting and watching to see if the fibroids go away on their own.
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Foods to Help Prevent or Shrink Fibroids
“There’s no single diet that will work magically to prevent or treat fibroids,” Dr. Billow says. “But some studies suggest that certain foods may lower your risk of fibroids. Diet changes may minimize symptoms by lowering amounts of the hormones that fuel fibroids.”
If you’re hoping to avoid fibroids or improve your symptoms, eat more of these potentially fibroid-fighting foods.
Fruits and Vegetables
Eating plenty of fruits and vegetables lowers your risk of many health problems, including heart disease and certain types of cancer. And it turns out, they may also help lower your risk of getting uterine fibroids.
“A large review found that people who ate more fruits and vegetables were at lower risk of getting fibroids,” says Dr. Billow. “The research suggests that patients who ate four servings per day had a lower fibroid risk compared to patients who ate one serving per day.”
All fruits and vegetables have major health benefits, but these kinds seem to be particularly helpful in fighting fibroids:
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- Apples
- Broccoli
- Cabbage
- Citrus fruits like oranges, lemons and grapefruit
- Tomatoes
Why do fruits and vegetables help prevent fibroids? Some research on fibroids and diet suggests a few possible reasons:
- Fiber content: Fruits and vegetables are high in fiber, which helps your body get rid of excess estrogen through your stool. Estrogen feeds fibroids, so clearing out any excess may decrease risks of fibroids.
- Lower BMI: Fruits and vegetables are generally low in calories. So eating more of these foods in place of higher-calorie, less nutritious options may help you achieve a lower body mass index (BMI). Having a higher BMI raises estrogen levels, which increases your risk of fibroids.
- Nutrition: These foods have nutrients like vitamins, trace minerals and antioxidants that may discourage the growth of fibroids.
Low-Fat Dairy Products
Some research suggests that calcium-rich dairy products may lower your risk of fibroids. “Aim to get three servings of low-fat or fat-free dairy products each day,” Dr. Billow advises. Focus on yogurt that contains probiotics - beneficial bacteria that keep your gut healthy.
Eating the right amount of dairy isn’t a guarantee that you’ll stay fibroid-free. But it could be helpful for some people. “More research is needed to prove that dairy can help with fibroids,” notes Dr. Billow. “But your body benefits from calcium and probiotics, so it’s worth considering.”
If you’re lactose intolerant, look for plant-based milk, yogurt or cheese. Many of these contain added probiotics and calcium. Check the nutrition label for their calcium content, and look for “live and active cultures” on yogurt labels.
Foods That Contain Vitamin D
Vitamin D is important for bone, immune and nerve health. And some research suggests getting enough vitamin D lowers your risk of fibroids.
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Food sources of vitamin D include:
- Fortified dairy products like milk and yogurt
- Fortified dairy alternatives like soy, almond, coconut or oat milk or yogurt
- Light tuna
- Rainbow trout
- Salmon
“Vitamin D deficiency is often seen in women with fibroids,” says Dr. Billow. “Raising your vitamin D levels could help you avoid this condition.”
How do you know if you’re deficient in vitamin D? You can’t know for sure without a blood test, but vitamin D deficiency is common.
“It’s hard to correct vitamin D deficiency with diet alone,” Dr. Billow adds. “The main way people get vitamin D is through unprotected sun exposure. But venturing out without sunscreen comes with the risk of sunburn, premature aging and skin cancer.”
And if you live in a northern climate, you might go months without enough sunlight to keep your D levels up. People with darker skin tones also have a higher risk of deficiency because their skin doesn’t make as much vitamin D.
A vitamin D supplement could help you sidestep uterine fibroids, but ask your provider first. “If you already have good levels of vitamin D, a supplement probably isn’t necessary, and could be harmful,” Dr. Billow cautions. “Always tell your provider about any vitamins or herbal supplements you take.”
Fiber
Fiber-rich foods aid weight loss and balance hormones. They also help to keep blood sugar levels steady. For these reasons, fiber may help prevent and slow the growth of fibroids. Add these whole foods to your diet: cooked and raw vegetables; cooked, raw, and dried fruit; whole grain bread and pasta; cruciferous vegetables; oats; lentils; barley; beans.
Potassium
Potassium helps to counter the effects of salt to balance blood pressure. Add these potassium-rich foods to your daily diet: avocado, bananas, citrus, cantaloupe, collard greens, dates, lentils, oat bran, potatoes, tomatoes.
Green Tea
Green tea contains several antioxidants. A study found that one of these, epigallocatechin gallate, may help slow the growth of fibroids by bringing down inflammation and high estrogen levels. Green tea may also improve symptoms of heavy bleeding due to fibroids, such as low iron.
Foods That May Contribute to Fibroids
While some foods may help decrease your risk of fibroids, others may have the opposite effect. Some research suggests limiting or avoiding these foods:
Red Meat and Ham
A diet high in red meat, like ground beef, steak, veal or ham, has some possible health risks, like heart disease and cancer. And red meat might also play a role in uterine fibroid formation, although more research is needed to confirm this link.
“In some studies, people with uterine fibroids reported eating more red meat and ham than people who didn’t have fibroids,” says Dr. Billow. “We don’t yet know if it’s due to their unhealthy saturated fats, pollutants or some combination of these factors.”
This doesn’t necessarily mean burgers are off the table. Try saving these meats for special occasions. Aim to eat no more than 6 ounces of red meat per week, or 3 ounces if you have heart disease. To get less saturated fat when eating these meats, you can:
- Choose leaner cuts of steak, like sirloin or flank steak.
- Cut off any visible fat.
- Swap higher-fat ground beef for 90% lean ground beef.
- Use ground turkey in place of ground beef.
Alcohol
Drinking alcoholic beverages like beer, wine and spirits can affect your overall health and possibly your fibroid risk. Some research shows that drinking alcohol, especially in higher amounts, changes hormones in your body. These hormonal changes can lead to fibroid formation.
“If you want to improve your health and lower your fibroid risk, avoid alcohol,” advises Dr. Billow. “If you do drink, limit yourself to moderate amounts.” This means:
- No more than two drinks per day for men.
- No more than one drink per day for women.
Sugar
Sugary foods and simple carbohydrates may trigger or worsen fibroids. These foods spike blood sugar levels. This causes your body to make too much insulin. Excess insulin can cause weight gain and affect fibroid growth. Avoid refined carbs and added sugars such as table sugar, glucose, dextrose, maltose, corn syrup, high fructose corn syrup, white bread, rice, pasta, and floursoda and sugary drinks, fruit juice, potato chips, crackers, packaged energy bars.
High-Fat Dairy Products
Fatty dairy products can contribute to estrogen imbalances, which is why this study found that consuming more than one daily serving of full-fat dairy products increases fibroid risk by 32%. Some dairy products can be important, helping you increase Vitamin D levels in your body.
Refined Carbohydrates
White foods such as pasta, white bread, white rice, cakes, and cookies have been known to alter estrogen levels, causing fibroids to increase in size.
Foods Containing Monosodium Glutamate (MSG)
While the facts are uncertain, some evidence links this flavor enhancer (common in takeout food) to obesity and weight gain.
Estrogen-Increasing Foods
Some foods contain natural ingredients that mimic the estrogen in the body, called phytoestrogens. Other foods have added hormones or trigger your body to make more estrogen. Some of these foods may have protective effects when consumed in small to moderate amounts, but have negative effects when consumed in high amounts. You may need to limit or avoid foods such as red meat from sources that include added hormones, soy beans, soy milk, tofu, flax seed.
Lifestyle Modifications
Pair Diet Changes with More Movement
While you’re working on eating more fibroid-friendly foods, also consider more physical activity. Don’t worry: You don’t have to join a gym or sweat through strenuous spin classes to reap some benefits.
“Daily movement like walking can minimize fibroid symptoms if you pair it with diet changes,” Dr. Billow says. “Regular exercise can boost endorphins, which are natural pain fighters. And more physical activity benefits your mental health, too.”
And like a healthy diet, exercise can help you lose any excess pounds and lower your estrogen levels. “Fighting fibroids is really about adopting an overall healthy lifestyle,” she adds. “Together, diet changes and exercise are a powerful way to balance your hormones naturally.”
Manage Your Stress Level
While researchers are still examining the impact of stress on fibroids, some studies suggest the two may be linked. Try relaxation techniques like yoga, massage, and tai chi to help manage your stress. Some women find that alternative therapies like acupuncture can help relieve their period pain, too.
Exercise Regularly
One study found that women who exercised the most (about 7 hours per week of activities like running, dancing, or walking) had the lowest chance of developing fibroids. Exercise can also help keep your blood pressure down.
Consistent Bowel Movements
Consistent bowel movements coupled with a healthy gut flow and optimal enzyme function play a vital role in breaking down toxins, including phthalates, and facilitating their elimination from the body.
Limit Alcohol Consumption
Limiting alcohol consumption is recommended for women in order to reduce the risk of UFs. Studies have consistently shown an association between alcohol intake and an increased risk of developing UFs. It is advisable for women to restrict their alcohol consumption to no more than one drink per day.
Sleep
Uterine fibroid symptoms can be debilitating and interfere with various aspects of your daily life, including your sleep schedule. Not getting enough sleep puts your body under a lot of stress, which triggers an increase in stress hormones during the day. Sleep is also essential for a healthy immune system, and women with fibroids may benefit from a robust immune response to reduce inflammation and slow fibroid growth.
Keep an Eye on Your Blood Pressure
Researchers have shown a strong link between fibroids and high blood pressure. Talk to your doctor about how to manage your blood pressure, either with diet, lifestyle, or medication.
Other Considerations
Watch Out for Miracle Supplements and ‘Cures’
Fibroid symptoms can be hard to live with. Understandably, many people turn to online advice and supplements for possible solutions. But be careful - these “miracle cures” are usually ineffective and a waste of your money, at best. At worst, they can be dangerous.
“Don’t use a supplement or take someone’s advice on social media instead of getting recommended medical care,” states Dr. Billow. “There’s no evidence that any natural supplements will cure or shrink fibroids. And if you don’t see your provider regularly, you could miss out on important health screenings.”
Hormone-Balancing Meals
Certain foods can help balance hormone levels, particularly estrogen, which can contribute to growth.
Load up on Fresh Fruits and Vegetables
A recent study found that eating plenty of fruits like apples and tomatoes, and cruciferous vegetables like broccoli and cabbage, could lower the risk of developing fibroids. And, eating healthier choices like organic fruits and vegetables and whole-grain foods could help improve your symptoms.
Make Yourself Comfortable
If you’re having painful periods because of your fibroids, try lying down and elevating your legs with a pillow. Or lie on your side and bring your knees into your chest to take the pressure off your back.
Supplements
There is some research that suggests supplements like vitamin D could be helpful in lowering your risk for fibroids.
Herbal Supplements
Herbal supplements like turmeric, green tea, and milk thistle may help manage fibroid symptoms by supporting hormone balance and reducing inflammation.