Best Printable Endometriosis Diet Choices for Fibroids: What to Eat and Avoid

September 13, 2025

Best Printable Endometriosis Diet Choices for Fibroids: What to Eat and Avoid

Endometriosis and uterine fibroids are different conditions, but they share common threads: both are influenced by hormones, can involve chronic inflammation, and may cause heavy or painful periods. While no diet can cure either condition, smart nutrition can support hormone balance, reduce inflammation, and help manage symptoms like fatigue from iron loss. Below is a clear, evidence-informed guide to what to eat and what to limit, followed by a simple printable checklist you can keep on your fridge.

Quick takeaways

Focus on an anti-inflammatory, fiber-rich pattern built around vegetables, fruits, legumes, whole grains, nuts, seeds, and fish.
Prioritize vitamin D status and iron intake if you have heavy bleeding.
Limit red and processed meats, added sugars, and alcohol; choose low-mercury fish for omega-3s.
Diet supports symptom management but does not replace medical care for endometriosis or fibroids.

Why diet matters for endometriosis and fibroids

Both endometriosis and fibroids are estrogen-sensitive conditions. Eating patterns that support metabolic health, reduce inflammation, and promote healthy digestion may help you feel better day to day. High-fiber diets support overall digestive health and may aid the body’s natural pathways for processing hormones. Omega-3 fats can be part of a heart- and inflammation-friendly plan. Heavy menstrual bleeding—common with fibroids and possible with endometriosis—can increase the risk of iron deficiency, so paying attention to iron and vitamin C pairing (to boost absorption) matters. Authoritative sources such as the Office on Women’s Health and MedlinePlus offer overviews on both conditions and related concerns, including anemia risk and symptom management (see References).

What to eat more of

1) Fiber-rich plants at most meals

Build your plate around vegetables, fruits, legumes (beans, lentils), and whole grains (oats, quinoa, brown rice). Fiber supports digestive regularity and overall health, and plant foods supply antioxidants and phytonutrients that align with an anti-inflammatory eating pattern. See MedlinePlus for fiber basics and food lists.

Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale)
Colorful produce (berries, citrus, leafy greens, peppers)
Beans, lentils, chickpeas; whole grains like oats and quinoa

Source: MedlinePlus Fiber.

2) Omega-3 fats from low-mercury seafood and plant sources

Omega-3s support heart health and can be part of an anti-inflammatory diet. Aim for 2 servings of low-mercury fish weekly such as salmon, sardines, trout, or herring. For those who don’t eat fish, include plant sources (walnuts, chia, flax); note that plant omega-3s are different from fish-based EPA/DHA.

Seafood choices: salmon, sardines, trout (see FDA/EPA fish advice)
Plant sources: walnuts, chia, flaxseed

Sources: NIH Office of Dietary Supplements (Omega-3 Fact Sheet); FDA/EPA Fish Advice.

3) Vitamin D and calcium

Vitamin D is important for overall health, and research supported by NIH has explored links between vitamin D status and fibroid risk. Ask your clinician about testing and appropriate supplementation if needed.

Food sources: fortified dairy or plant milks, eggs, salmon
Sun exposure varies; supplementation should be individualized

Sources: NIH Office of Dietary Supplements (Vitamin D Fact Sheet); NIEHS Uterine Fibroids.

4) Iron and vitamin C pairing for those with heavy periods

Heavy bleeding can increase iron needs. Combine iron-rich foods with vitamin C sources to improve iron absorption.

Iron-rich foods: lean poultry, seafood, beans, lentils, tofu, pumpkin seeds, spinach
Vitamin C partners: citrus, strawberries, bell peppers, tomatoes

Discuss iron supplements and testing with your clinician; self-supplementing isn’t advised.

Sources: NIH Office of Dietary Supplements (Iron Fact Sheet); MedlinePlus Uterine Fibroids.

5) Herbs and drinks to consider cautiously

Green tea: Generally safe for most adults in moderate amounts; contains catechins. If you’re considering concentrated extracts, talk with your clinician first.
Turmeric/curcumin: Culinary use is generally regarded as safe; supplement use should be discussed with a clinician due to medication interactions.

Source: NIH National Center for Complementary and Integrative Health (NCCIH) on green tea and turmeric.

What to limit or avoid

1) Red and processed meats

Observational research summarized by NIH’s environmental health institute notes that diets higher in red meat and lower in green vegetables have been associated with increased fibroid risk, while higher intake of vegetables may be protective. While this doesn’t prove cause and effect, choosing plant-forward proteins and fish more often is a prudent strategy.

Source: NIEHS Uterine Fibroids.

2) Alcohol

If you drink, do so in moderation. For adults who choose to drink, the CDC describes moderate drinking as up to 1 drink a day for women; some people should not drink at all. Alcohol can also worsen sleep and inflammation for some individuals.

Source: CDC Alcohol and Public Health.

3) Excess added sugars and refined grains

Limiting sugary drinks, sweets, and highly refined snacks supports metabolic health and can help reduce overall inflammation. Choose whole, minimally processed foods when possible.

Source: Dietary Guidelines for Americans (HHS/USDA).

4) High-mercury fish

Select low-mercury seafood and avoid high-mercury choices such as king mackerel, shark, swordfish, and tilefish.

Source: FDA/EPA Advice About Eating Fish.

5) Industrial trans fats

The FDA has effectively removed partially hydrogenated oils (the main source of artificial trans fat) from the U.S. food supply, but it’s still wise to scan labels and minimize ultra-processed foods.

Source: FDA Consumer Update on trans fat.

Printable checklist: endometriosis- and fibroid-friendly choices

Print this section and keep it visible for weekly meal planning.

Eat more

Vegetables (especially cruciferous) and fruits daily
Legumes (beans, lentils, chickpeas) several times per week
Whole grains (oats, quinoa, brown rice)
Low-mercury fish 1–2 times weekly (salmon, sardines, trout)
Nuts and seeds (walnuts, chia, flax)
Iron + vitamin C pairings if heavy periods (beans + bell peppers; spinach + citrus)
Foods with vitamin D or discuss supplementation as advised

Limit

Red and processed meats (choose poultry, fish, or plant proteins instead)
Alcohol (if you drink, keep it moderate)
Added sugars and refined snacks
High-mercury fish (choose low-mercury options)

Consider

Green tea as a daily beverage
Turmeric in cooking
Medical guidance before starting any supplement

How to build a balanced plate

Half plate non-starchy vegetables (broccoli, greens, peppers)
Quarter plate protein (beans, lentils, tofu, fish, or poultry)
Quarter plate whole grains or starchy vegetables (quinoa, brown rice, sweet potato)
Add a source of healthy fat (olive oil, avocado, nuts)

When to talk with your clinician

Symptoms of heavy bleeding or anemia (fatigue, dizziness, shortness of breath)
Severe pain affecting work, school, or daily activities
Before starting supplements (iron, vitamin D, herbal extracts) or making major diet changes

A registered dietitian familiar with women’s health can help tailor a plan to your symptoms, preferences, and lab results.

Bottom line

A plant-forward, anti-inflammatory eating pattern with attention to iron and vitamin D is a practical, evidence-informed approach that supports people living with endometriosis and fibroids. Use the checklist to simplify shopping and meal prep, and partner with your care team for diagnosis and treatment options.