Best What Foods Should You Avoid With Endometriosis Choices for Fibroids: What to Eat and Avoid

September 13, 2025

Best Food Choices for Fibroids and Endometriosis: What to Eat and Avoid

Diet can’t cure uterine fibroids or endometriosis, but the foods you choose may influence symptoms like pelvic pain, bloating, and heavy bleeding, and can support overall hormonal and inflammatory balance. Below, you’ll find a clinician-informed, evidence-aware guide to what to eat, what to limit, and how to build a practical plate. Where research is preliminary or mixed, we say so—because your trust matters.

Quick refresher: Fibroids vs. endometriosis

Uterine fibroids are noncancerous growths of the uterus that can cause heavy menstrual bleeding, anemia, pelvic pressure, and reproductive challenges. Risk increases with age during reproductive years and is higher among Black women. NIH and ACOG provide reliable overviews.

Endometriosis is a condition where tissue similar to the uterine lining grows outside the uterus, often causing pelvic pain, painful periods, pain with sex, and sometimes fertility issues. See U.S. Office on Women’s Health and ACOG.

Both conditions are hormonally influenced and inflammation-related, so nutrition strategies often overlap.

How food may help

Hormonal balance: Fiber-rich diets help your body excrete excess estrogen via the gut. Certain dietary patterns can also support insulin sensitivity and weight management, which in turn influence estrogen levels.
Inflammation: Diets emphasizing omega-3 fats, polyphenols, and minimally processed foods may reduce inflammatory signaling linked to pain and lesion activity.
Nutrient repletion: Heavy bleeding can deplete iron; careful nutrition can prevent or correct anemia.

What to eat for fibroids

Colorful fruits and vegetables (aim for 5+ servings daily): High-fiber produce supports estrogen metabolism and provides antioxidants. Citrus, berries, leafy greens, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), and tomatoes are good choices.
Whole grains and legumes: Oats, brown rice, quinoa, beans, and lentils increase fiber intake and stabilize blood sugar.
Vitamin D and calcium sources: Low vitamin D status has been associated with higher fibroid risk in observational research. Include fortified milk or plant milks, low-fat dairy or yogurt, and fatty fish (salmon, sardines). Discuss blood testing and supplementation with your clinician. See the NIH Office of Dietary Supplements on Vitamin D.
Fish rich in omega-3s (2–3 times weekly): Salmon, sardines, trout, and herring support an anti-inflammatory pattern. ODS has a primer on omega-3s.
Green tea as a beverage: Small clinical studies suggest green tea’s catechin EGCG may help reduce fibroid volume; more research is needed. Enjoy brewed green tea if you tolerate caffeine. Be cautious with concentrated green tea extracts, which have rare links to liver injury (see NCCIH).
Iron-rich foods if you have heavy bleeding or anemia: Lean red meat in modest portions, poultry, fish, beans, lentils, tofu, pumpkin seeds, and fortified grains. Pair plant iron with vitamin C (citrus, bell peppers) to boost absorption. Review iron needs with your clinician; see ODS on iron.

What to limit or avoid for fibroids

Red and processed meats (especially processed): Observational studies link higher intake to greater fibroid risk. Favor fish, legumes, and poultry more often.
Alcohol: Alcohol can raise estrogen levels; limiting intake (or avoiding it) is sensible, particularly if you have heavy bleeding or are on medications. Discuss with your clinician if you drink.
High-sugar, ultra-processed foods: These can worsen insulin resistance and inflammation. Swap sugary drinks and refined snacks for whole-food alternatives.
Excess sodium: Can worsen bloating and blood pressure; choose minimally processed foods and season with herbs, spices, and citrus.
Unsupervised concentrated supplements: Especially hormone-active botanicals or high-dose green tea extracts. Always review supplements with your healthcare team.

What to eat for endometriosis

Anti-inflammatory base: Build meals around vegetables, fruits, legumes, whole grains, nuts, seeds, and olive oil.
Omega-3 fats: Fatty fish (salmon, sardines), walnuts, chia, and flax. Higher omega-3 intake has been associated with lower endometriosis risk and may help pain for some individuals.
Fiber-forward plates: Fiber helps with estrogen metabolism and bowel regularity, which may ease pelvic pressure and pain around menses.
Consider a short-term low-FODMAP trial if you have IBS-like symptoms: Many with endometriosis also have bowel sensitivity. A low-FODMAP diet can reduce bloating and pain in IBS; it should be done short term with a dietitian to identify triggers and avoid nutrient gaps.
Evaluate gluten thoughtfully: Some observational reports suggest pain improvement on a gluten-free diet in a subset of people with endometriosis, though evidence is not definitive. If trying GF, do it as a time-limited, structured trial with dietitian support to maintain balance.
Iron and B12 if heavy bleeding is an issue: Include iron-rich foods and consider labs to check for deficiency.

What to limit or avoid for endometriosis

Artificial trans fats and ultra-processed snacks: Higher trans fat intake has been associated with increased endometriosis risk in cohort research. Avoid partially hydrogenated oils and limit fried/packaged snacks.
Alcohol and excess added sugars: May promote inflammation and worsen sleep and mood. If you drink, do so in moderation and consider alcohol-free days around your period.
Caffeine: Evidence is mixed. If you notice symptom flares with coffee or energy drinks, scale back and assess.

Overlap: A practical 1-day anti-inflammatory plate

Breakfast: Oatmeal cooked with fortified soy milk, topped with chia seeds, blueberries, and sliced oranges; brewed green tea.
Lunch: Salmon and quinoa bowl with kale, roasted broccoli, cherry tomatoes, olive oil–lemon dressing; sparkling water.
Snack: Apple with a small handful of walnuts.
Dinner: Lentil and vegetable stew with spinach, carrots, and tomatoes; side of brown rice; mixed greens salad with olive oil and vinegar.
Optional dessert: Plain yogurt with cinnamon and strawberries.

Smart lifestyle add-ons

Weight management and movement: Adipose tissue can produce estrogen; maintaining a healthy weight and engaging in regular physical activity may help symptoms and overall health.
Environmental exposures: Limiting contact with endocrine-disrupting chemicals (e.g., by reducing microwaving in plastic, choosing fragrance-free products) is reasonable, though evidence specific to fibroids/endometriosis is evolving. See NIEHS.
Track your triggers: Use a symptom and food log across two cycles to identify personal patterns.

When to talk to your clinician

Seek care if you have heavy or prolonged periods, severe pelvic pain, difficulty getting pregnant, or signs of anemia (fatigue, shortness of breath, dizziness, pale skin). Your clinician can evaluate for fibroids or endometriosis, check vitamin D and iron status, and tailor treatment. For overviews, see ACOG: Fibroids and ACOG: Endometriosis.

Bottom line

For both fibroids and endometriosis, a plate rich in plants, fiber, and omega-3s—and lighter on red/processed meats, alcohol, added sugars, and ultra-processed foods—aligns with current evidence and may help ease symptoms. Monitor how your body responds, correct any nutrient deficiencies (especially vitamin D and iron), and partner with your healthcare team for a comprehensive plan.