Best Foods Good For Endometriosis Choices for Fibroids: What to Eat and Avoid

September 13, 2025

Best Foods for Endometriosis and Fibroids: What to Eat and Avoid

Endometriosis and uterine fibroids are common gynecologic conditions that can cause pain, heavy bleeding, anemia, and fertility challenges. While food alone cannot cure either condition, a strategic, evidence-informed eating pattern can help calm inflammation, support hormone balance, improve energy, and complement your medical care. Below is a practical guide—grounded in reputable sources—to what to eat, what to limit, and how to build meals that support your health.

How Diet Interacts with Hormones and Inflammation

Both endometriosis and fibroids are influenced by hormones and inflammatory pathways. Diet can affect:

Estrogen metabolism: Fiber helps the body excrete excess estrogen, which is relevant because fibroids are estrogen-responsive and endometriosis lesions can be hormonally sensitive.
Inflammation: Omega-3 fats and a plant-forward diet may reduce inflammatory signaling that contributes to pain.
Nutrient status: Heavy bleeding can deplete iron and B vitamins, contributing to fatigue and anemia.

Always work with your clinician to personalize nutrition alongside medical therapies. For general information on these conditions, see the Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD) overview on endometriosis and the American College of Obstetricians and Gynecologists patient page on uterine fibroids.

Best Foods to Emphasize

1) Fiber-Rich Plants at Most Meals

High-fiber foods—vegetables, fruits, legumes (beans, lentils, peas), whole grains, nuts, and seeds—support a healthy gut microbiome and aid the body in binding and eliminating estrogen. Aim for a colorful variety and at least 25–30 grams of fiber daily. The National Institutes of Health highlights the broad benefits of dietary fiber for cardiometabolic health and gut function, which also supports hormone metabolism.

2) Omega-3 Fats to Calm Inflammation

Cold-water fish (salmon, sardines, trout), walnuts, chia, and flaxseed provide omega-3s that help shift the balance away from pro-inflammatory prostaglandins. If you eat fish, follow the U.S. Food and Drug Administration (FDA) and EPA advice about eating fish to choose lower-mercury options. Plant sources are excellent for daily use; discuss marine omega-3 supplements with your clinician if you don’t eat fish.

3) Cruciferous Vegetables for Estrogen Metabolism

Broccoli, Brussels sprouts, cauliflower, kale, and bok choy contain compounds (e.g., indole-3-carbinol) that support healthy estrogen metabolism. Enjoy them roasted, sautéed, or blended into soups and smoothies.

4) Vitamin D Sufficiency

Low vitamin D status has been associated with a higher prevalence of fibroids in observational research, and adequate levels support immune and muscle health. Ask your clinician about a blood test and personalized dosing. See the NIH Office of Dietary Supplements (ODS) fact sheet on vitamin D for safety and dosage guidance.

5) Iron- and B12-Rich Foods for Those with Heavy Bleeding

To help prevent or correct iron deficiency, include iron-rich foods such as lentils, beans, tofu, tempeh, pumpkin seeds, fortified cereals, and leafy greens. Pair plant iron with vitamin C (citrus, strawberries, bell peppers) to enhance absorption. If you eat animal products, eggs and lean poultry can contribute iron and B12. Discuss testing and supplement needs with your clinician; see NIH ODS fact sheets for iron and vitamin B12.

6) Green Tea (EGCG)

Green tea contains epigallocatechin gallate (EGCG), a polyphenol studied for its anti-inflammatory and anti-fibrotic properties. Small clinical trials suggest green tea extract may help reduce fibroid volume and bleeding, though more research is needed. If you try it, favor brewed green tea or discuss standardized extracts with your clinician to avoid interactions. A representative study is available via the National Library of Medicine (PubMed): Roshdy et al., 2013.

7) Dairy, Calcium, and Fermented Foods

Some observational studies suggest dairy intake may be associated with lower fibroid risk, possibly due to calcium and vitamin D content, but findings are mixed. If tolerated, choose plain yogurt and kefir for probiotics, or consider fortified plant-based alternatives. Prioritize minimally sweetened options.

8) Herbs and Spices with Anti-Inflammatory Potential

Turmeric (curcumin), ginger, garlic, and cinnamon can be part of an anti-inflammatory pattern. Culinary amounts are generally safe; concentrated supplements should be reviewed with your clinician due to potential interactions.

Foods and Habits to Limit

1) Alcohol

Alcohol can influence estrogen levels and inflammation. Limiting alcohol supports hormone balance. For those who drink, the CDC advises limiting to no more than one standard drink per day for women; some individuals may benefit from less or none. Learn more at CDC Alcohol.

2) Red and Processed Meats

Higher intakes of red and especially processed meats have been linked in observational studies to increased inflammation and higher risk of fibroids. Consider swapping in fish, legumes, or poultry most days, reserving red meat (if used) for occasional, lean portions.

3) Refined Carbohydrates and Ultra-Processed Foods

Frequent intake of sugary drinks, sweets, and refined grains can worsen insulin resistance and systemic inflammation. Choose whole grains (oats, quinoa, brown rice), minimally processed snacks (nuts, fruit, plain yogurt), and water or unsweetened tea.

4) Excess Caffeine and Timing with Iron

Moderate caffeine (up to 400 mg/day for most healthy adults) is considered safe by the FDA, but sensitivity varies and high intakes may aggravate anxiety, sleep, or pain perception. If you’re addressing iron deficiency, avoid coffee and tea with iron-rich meals because they can inhibit absorption; have them 1–2 hours apart. See FDA guidance on caffeine.

5) Environmental Estrogen Mimics

While not a food, minimizing exposure to certain endocrine-disrupting chemicals may be prudent: avoid microwaving plastic, choose BPA/BPS-free containers, and favor glass or stainless steel. The NIH’s NIEHS provides resources on endocrine disruptors (learn more).

6) Soy and Phytoestrogens: Clarifying a Common Concern

Whole soy foods (edamame, tofu, tempeh, soy milk) contain isoflavones that are much weaker than human estrogen. Evidence indicates soy foods are safe for most people and can be part of a balanced diet; they may even confer benefits. If you have questions about your specific diagnosis or medications, discuss with your clinician. See NIH ODS on isoflavones.

Sample One-Day Anti-Inflammatory, Hormone-Smart Menu

Breakfast: Oatmeal cooked with soy or dairy milk, topped with ground flaxseed, blueberries, and walnuts.
Lunch: Kale and quinoa salad with chickpeas, roasted broccoli, bell peppers, olive oil–lemon dressing; orange on the side.
Snack: Plain yogurt or kefir with cinnamon and sliced strawberries.
Dinner: Baked salmon (or lentil–mushroom patties) with roasted Brussels sprouts and sweet potato; side of mixed greens.
Beverage: Water, sparkling water, or brewed green tea (separate from iron-rich meals if managing anemia).

Supplements and Safety

Vitamin D and Iron: Test, don’t guess—supplement only as indicated by labs and clinician guidance.
Green tea extract and other botanicals: Not FDA-approved to treat fibroids or endometriosis; quality varies and interactions occur. Review all supplements with your clinician and pharmacist.

When to Seek Care

If you have severe pelvic pain, rapidly enlarging abdomen, very heavy bleeding (soaking a pad or tampon every 1–2 hours), dizziness, or symptoms of anemia, seek medical evaluation. Nutrition can support your treatment plan, but timely medical care is essential.

Key Takeaways

Build meals around fiber-rich plants, omega-3s, and cruciferous vegetables.
Ensure adequate vitamin D and iron status with clinician guidance.
Limit alcohol, processed meats, sugary foods, and excess caffeine; watch timing of coffee/tea with iron.
Consider brewed green tea; discuss any extracts or supplements with your care team.

Trusted Resources and References

NICHD Endometriosis Overview: https://www.nichd.nih.gov/health/topics/endometriosis
ACOG Patient Education – Uterine Fibroids: https://www.acog.org/womens-health/faqs/uterine-fibroids
FDA & EPA – Advice About Eating Fish: https://www.fda.gov/food/consumers/advice-about-eating-fish
FDA – Caffeine: https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
NIH Office of Dietary Supplements – Vitamin D: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
NIH Office of Dietary Supplements – Iron: https://ods.od.nih.gov/factsheets/Iron-Consumer/
NIH Office of Dietary Supplements – Vitamin B12: https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
NIH Office of Dietary Supplements – Isoflavones: https://ods.od.nih.gov/factsheets/Isoflavones-Consumer/
NIEHS – Endocrine Disruptors: https://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm
CDC – Alcohol and Health: https://www.cdc.gov/alcohol/
PubMed (NIH/NLM) – Green Tea Extract for Fibroids (Roshdy et al., 2013): https://pubmed.ncbi.nlm.nih.gov/23255322/

This article is for educational purposes and does not replace personalized medical advice. Always consult your healthcare professional for diagnosis and treatment.