Uterine fibroids (UFs), also known as leiomyomas or myomas, are non-cancerous tumours that develop in the wall of the uterus (womb) and primarily affect a person assigned female at birth (AFAB) of reproductive age.1 These fibroids can range in size, from as small as a grape to as large as an orange. Although they are typically benign and may not cause immediate health issues, they can lead to a range of complications, including:
It is estimated that 70–80% of people AFAB will develop fibroids by the age of 50; however, only 20–50% will experience symptoms.2,3 Fibroids are most commonly diagnosed in people AFAB during their 30s and 40s, a period often associated with peak fertile years.
Family history is a known risk factor for predisposition to UFs. If your birth parent or a person AFAB sibling has had UFs, you have a higher risk of developing them.
However, don’t be put off by the stats. What if I told you that something as simple as making small changes to your diet can help reduce your risk of UFs and tame symptoms?
Given the significant morbidity associated with symptomatic UFs, understanding nutrition is key to improving your quality of life.4 Read on to find out more.
Before exploring the benefits of nutrition on UFs, it is important to note that in black people AFAB, UFs are more prevalent, severe, and symptomatic compared to white people AFAB. They’re also often diagnosed at a younger age, tend to be larger and more numerous, grow faster, and shrink more slowly after pregnancy.5
Oestrogen and progesterone are key reproductive hormones involved in regulating the menstrual cycle and preparing the uterus for pregnancy. However, imbalances in these hormones have been strongly associated with the development and progression of hormone-dependent conditions, including UFs.2,6
Research shows that what we eat can affect our oestrogen and progesterone levels. That means making the right food choices could be a natural, non-invasive way to help manage fibroids.
This article reviews the nutritional dos and don’ts that can help keep your hormones balanced, slow down fibroid growth and ease the symptoms.
Consuming high-fibre foods lowers the risk of fibroids.4 This includes whole grains, fruits, vegetables, and legumes. If you need inspiration, some good high-fibre options include:
Fibre is beneficial because it supports healthy digestion and regular bowel movements, which helps the body eliminate excess oestrogen through stool. Since fibroid growth is closely linked to oestrogen levels, this process is key for maintaining healthy hormone levels.
Another advantage of eating more fruits and vegetables is that they are naturally low in calories, which can help lower your BMI (Body Mass Index). It has recently been shown that having excess body fat, and thus, a higher BMI, can increase oestrogen levels.7 However, it is important to discuss with a professional whether this is a safe option for you.
On top of that, fruits and vegetables are packed with vitamins, antioxidants, and trace minerals that support overall reproductive health and may reduce inflammation, another factor linked to fibroid growth.8,9
Research suggests that vitamin D can reduce the risk of fibroids by up to 32%.10 While the easiest way to get vitamin D is through sunlight exposure, concerns about skin cancer make it harder to rely on this as the sole source, especially in areas with low sunlight or during winter months.
Thankfully, there are dietary options to help maintain healthy vitamin D levels. These include both naturally rich sources and fortified foods:
Some research suggests that calcium-rich dairy products may help lower the risk of developing fibroids.8 It is generally recommended to aim for about three servings per day, ideally including options that contain probiotics (like yoghurt), which may offer added benefits for hormone and gut health.
Although there is often an emphasis on choosing low-fat dairy, some studies have shown a reduced fibroid risk regardless of whether the dairy was low-fat or full-fat.11
Antioxidants play a key role in reducing oxidative stress, a process where unstable molecules (free radicals) build up in the body and can damage cells. Oxidative stress has been linked to worsening UF symptoms and may contribute to fibroid growth.8,12 Good food sources of antioxidants include:
A diet rich in antioxidants may help slow down fibroid growth, reduce inflammation, lower oestrogen levels, and even help combat fibroid-related anaemia.13
Omega-3 fatty acids are well known for their anti-inflammatory properties, which may be beneficial for managing UFs. While research on their direct effect on fibroid growth is still inconclusive, incorporating Omega-3 into your diet is considered safe and beneficial for overall reproductive health.
In fact, omega-3s have been shown to help with menstrual cramps and may reduce the risk of early preterm birth, making them a valuable addition to the diet for people AFAB of reproductive age.
Good sources include:
Regular consumption of red and processed meats has been associated with a higher risk of developing UFs.4 These meats may contain added hormones, saturated fats, and environmental pollutants, all of which can contribute to increased oestrogen levels and inflammation.
Studies have shown that people AFAB who frequently consume red meat are more likely to have UFs compared to those who eat little or none. However, it is still unclear whether this is due to the hormonal additives, the fat content, or other compounds found in processed meats. Common examples of these meats include:
This doesn’t mean red meat needs to be completely avoided, but it is wise to limit intake and focus on healthier protein sources. Healthier alternatives include:
A diet high in sugar and refined carbohydrates may worsen or even trigger the development of UFs.14 These foods can cause spikes in insulin levels, leading to weight gain, hormonal imbalance, and increased inflammation, all of which are factors that may contribute to fibroid growth. Foods to limit or avoid include:
Soy contains isoflavones, which are oestrogen-like compounds that, if taken in large quantities, can impact people AFAB’s reproductive health.15 Some studies have linked high soy intake to:
Because of its oestrogen-like activity, soy may not be ideal for individuals with hormone-sensitive conditions such as UFs. Unless you have low oestrogen levels, it is generally recommended to limit excessive soy intake.
Both caffeine and alcohol can influence hormone levels, and excessive intake may contribute to the development or worsening of UFs.
Alcohol, especially beer, has been linked to a higher risk of fibroids.16 Alcohol can stimulate the production of hormones involved in fibroid growth and also promote inflammation, which further aggravates symptoms. One study showed that people AFAB who drank beer regularly had up to a 50% higher risk of developing fibroids.17
The Mediterranean diet is the traditional cuisine of countries bordering the Mediterranean Sea. It is widely recognised as one of the healthiest diets, and is especially beneficial for managing UFs.
This diet is naturally anti-inflammatory and supports hormone regulation, two key factors in reducing fibroid risk and easing symptoms.
Key features:
Certain supplements and herbal remedies may support the management of UFs by helping to regulate hormones, reduce inflammation, and slow fibroid growth. Some researched ones include vitamin D, omega 3 fatty acids, B complex vitamins, green tea extract and curcumin (turmeric). While these options show promise, it’s important to consult with a healthcare provider before starting any supplement.
UFs can be a major cause of morbidity in people AFAB; heavy periods, difficulties getting pregnant and pain, among others. However, diet and lifestyle play a big role in managing them. Eating more fibre, vitamin D, antioxidants, and healthy fats (like in the Mediterranean diet) may help balance hormones and reduce symptoms. On the contrary, limiting red meat, sugar, alcohol, and processed foods can aggravate symptoms and trigger their appearance. By following the simple recommendations made in this article, you can stop UFs controlling you and control them instead with proper nutrition.
Key note: While a proper diet helps, it is not a miracle solution. Please visit a doctor who can recommend medical treatments for UFs if symptoms are impacting daily life.
