Quick take: While no diet can cure uterine fibroids, smart nutrition can help lower risk, support hormone balance, ease symptoms like heavy bleeding, and improve overall energy. Below you’ll find evidence-informed guidance on what to eat, what to limit, and where the science stands—drawn from trusted sources such as the National Institutes of Health (NIH), the Office on Women’s Health (OWH), the American College of Obstetricians and Gynecologists (ACOG), and the FDA.
Note: Endometriosis and fibroids are different conditions. This article focuses on uterine fibroids (also called leiomyomas). If you have questions about endometriosis-specific nutrition, ask your clinician for personalized guidance.
What we know—and don’t—about diet and fibroids
Fibroids are common, benign growths of the uterus that can cause heavy or prolonged periods, pelvic pressure, pain, and, in some cases, fertility issues. ACOG and OWH emphasize that treatment is individualized and can include watchful waiting, medications, and procedures when needed. Nutrition alone won’t shrink all fibroids, but research suggests certain dietary patterns and nutrients may help reduce risk, support symptom control, and improve overall health during treatment.
Key themes from the evidence:
- Higher intakes of fruits, vegetables, fiber, and anti-inflammatory fats are associated with better gynecologic health and may be protective in observational studies.
- Vitamin D sufficiency is linked to a lower risk of fibroids in NIH research; small clinical studies suggest a potential role in managing fibroid growth, though more research is needed.
- Limiting alcohol, processed meats, and ultra-processed foods supports hormonal balance and general health.
Build a fibroid-friendly plate: What to eat more of
1) Colorful fruits and vegetables
Produce provides fiber, antioxidants, and phytochemicals that support estrogen metabolism and overall inflammation control. Citrus, berries, leafy greens, and cruciferous vegetables (broccoli, Brussels sprouts, kale) are smart staples. Observational research suggests higher fruit and vegetable intake may be associated with a lower likelihood of fibroids.
2) High-fiber whole grains and legumes
Oats, quinoa, brown rice, beans, and lentils can help keep bowel movements regular and support healthy estrogen excretion. Aim to make at least half your grains whole. Fiber can also assist with weight management, which may be beneficial because adipose tissue contributes to estrogen production.
3) Healthy fats with omega-3s
Choose fatty fish (salmon, sardines, trout), walnuts, flax, and chia seeds. Omega-3 fats support anti-inflammatory pathways and overall cardiovascular health—important given the fatigue and anemia that can accompany heavy bleeding.
4) Calcium and vitamin D sources
Vitamin D sufficiency is associated with a reduced risk of fibroids in NIH studies. Include fatty fish, fortified milk or plant milks, and eggs. Sensible sun exposure and supplementation may be appropriate if you’re deficient—ask your clinician about testing and safe dosing.
5) Iron-rich foods (plus vitamin C) to address heavy bleeding
Heavy or prolonged periods can lead to iron-deficiency anemia. Support healthy iron levels with lean red meat in moderation, poultry, fish, beans, lentils, tofu, spinach, and iron-fortified cereals. Pair plant-based iron with vitamin C sources (citrus, bell peppers, tomatoes) to boost absorption. If you have symptoms of anemia (fatigue, shortness of breath, dizziness), seek medical care and testing—supplements may be needed under clinician guidance.
Nutrients and supplements with emerging evidence
Vitamin D
NIH researchers have reported that women with sufficient vitamin D levels had a lower risk of fibroids. Some small trials suggest vitamin D supplementation might help slow fibroid growth, but more robust clinical research is needed. Given the high prevalence of vitamin D insufficiency and its broader bone and immune benefits, discuss testing and individualized dosing with your clinician. See NIH Office of Dietary Supplements for safety and dosing considerations.
Green tea (EGCG)
Early studies indicate that epigallocatechin gallate (EGCG), a compound in green tea, may help reduce fibroid volume and improve symptoms in some patients. However, findings come from small trials and require confirmation. If considering concentrated green tea extracts, be cautious: rare cases of liver injury have been reported with some high-dose supplements. Talk with your clinician and review FDA/NIH guidance before starting any supplement.
Important: Supplements can interact with medications and are not regulated like drugs. Choose third-party tested products and involve your healthcare professional in decisions.
What to limit or avoid
Processed and high-fat meats
Observational studies have linked higher intakes of processed meats (like sausages, bacon, deli meats) and high intakes of certain red meats with a greater risk of fibroids. While associations don’t prove causation, swapping processed meats for fish, legumes, and poultry is a prudent choice for overall health.
Highly refined carbohydrates and added sugars
Frequent spikes in blood sugar and insulin can influence hormone signaling. Emphasize whole grains and minimize sugar-sweetened beverages, pastries, and candies.
Alcohol
Alcohol can influence estrogen pathways, and some studies have linked higher alcohol intake to increased fibroid risk. If you drink, follow moderation guidance and consider reducing intake if heavy or painful periods are an issue.
Ultra-processed, high-sodium foods
Excess sodium can worsen bloating and water retention. Prioritize minimally processed foods and flavor with herbs, spices, citrus, and vinegar.
Potential endocrine-disrupting chemical exposures
While not “foods,” exposures to certain chemicals (such as some phthalates and BPA) may impact hormone signaling. Practical steps: reduce microwaving in plastic, choose glass or stainless steel for hot foods and drinks, and be mindful of product labels. See NIH resources on endocrine disruptors for more.
Special considerations and practical tips
- Soy/phytoestrogens: Research is mixed. Moderate amounts of whole soy foods (edamame, tofu, tempeh) appear reasonable as part of a balanced diet. If you’re unsure, discuss with your clinician.
- Caffeine: Evidence relating caffeine specifically to fibroids is inconsistent. If you’re sensitive or have heavy bleeding, limit caffeine to support sleep and hydration.
- Weight management and movement: A balanced calorie intake and regular physical activity support hormone balance, cardiovascular health, and energy.
- Hydration: Adequate fluids help digestion and may ease bloating. Aim for water or unsweetened herbal teas.
- Work with your clinician: Severe pain, bulk symptoms, fertility goals, or heavy bleeding warrant a personalized plan that may include medications or procedures alongside nutrition.
A sample day on a fibroid-friendly plan
- Breakfast: Oatmeal with ground flax, berries, and fortified soy milk; green tea.
- Lunch: Lentil and vegetable soup, side salad with olive oil–lemon dressing, whole-grain bread.
- Snack: Orange slices and a handful of walnuts.
- Dinner: Baked salmon, quinoa, and roasted broccoli; unsweetened yogurt for dessert if tolerated.
When to seek medical guidance
If you experience heavy bleeding (soaking through pads or tampons every 1–2 hours), significant pelvic pain or pressure, anemia symptoms, or difficulty conceiving, contact your clinician. ACOG and OWH outline multiple treatment options; nutrition is a supportive strategy, not a replacement for indicated care.
Trusted resources
- ACOG: Uterine Fibroids FAQ – acog.org
- Office on Women’s Health (HHS): Uterine Fibroids – womenshealth.gov
- NICHD/NIH: Fibroids overview – nichd.nih.gov
- NIEHS/NIH: Vitamin D and fibroid risk (news) – nih.gov
- NIH Office of Dietary Supplements: Vitamin D – ods.od.nih.gov
- NIH ODS: Green Tea – ods.od.nih.gov
- NIEHS: Endocrine Disruptors – niehs.nih.gov
- NHLBI/NIH: Iron-Deficiency Anemia – nhlbi.nih.gov
- FDA: Dietary Supplements—What You Need to Know – fda.gov
This article is for educational purposes and does not replace individualized medical advice. Always consult your healthcare professional for diagnosis and treatment options specific to you.
