Fibroids are non-cancerous growths that develop in or on the muscular walls of the uterus. They can range in size from microscopic to several inches in diameter. Many women develop fibroids at some point, but often have no symptoms. When fibroids do cause symptoms, some common ones include heavy menstrual bleeding, pelvic pain and pressure, and frequent urination. There are various medical and surgical options for treating fibroids, but making dietary modifications can also help reduce symptoms and potentially shrink fibroids.
What causes fibroids?
The exact cause of fibroids is unknown, but they appear to be influenced by hormone levels, genetics, and other factors. Estrogen and progesterone seem to promote their growth. Fibroids tend to develop during the reproductive years and shrink after menopause as hormone levels decline. Having a family history of fibroids also increases risk. Other possible contributing factors include having never given birth, obesity, eating a lot of red meat, and drinking alcohol.
How can diet affect fibroids?
Diet and nutrition can have a big impact on fibroids in various ways:
- Some foods may help slow or prevent fibroid growth by balancing hormones.
- Eating plenty of fruits and vegetables ensures you get beneficial antioxidants and phytochemicals.
- Avoiding processed meats reduces exposure to harmful N-nitroso compounds.
- Losing weight can help reduce estrogen levels since fat cells produce estrogen.
- Limiting alcohol and caffeine cuts out compounds that may promote fibroids.
While no specific “fibroid elimination diet” has been proven effective, choosing nourishing whole foods and avoiding potential triggers offer natural ways to support fibroid treatment.
Foods that may help shrink fibroids
cruciferous vegetables
Cruciferous vegetables including broccoli, cabbage, cauliflower, and Brussels sprouts contain beneficial compounds called indoles. Indoles help the body metabolize and excrete excess estrogen, which may inhibit fibroid growth. Eating 1-2 servings of cruciferous veggies daily is recommended for fibroid patients.
Flaxseeds
Flaxseeds are high in lignans, plant compounds that have antioxidant and anti-estrogenic effects. Studies show lignans may help balance hormones and reduce fibroid growth. Add 1-2 tablespoons ground flaxseed to oatmeal, smoothies, or yogurt daily.
Fish
Cold water fish like salmon and mackerel are high in omega-3 fatty acids. Omega-3s are anti-inflammatory and may help regulate prostaglandins that promote fibroid growth. Aim for 2-3 servings of low mercury fish per week.
Green tea
Epigallocatechin gallate (EGCG) in green tea is a potent antioxidant that’s been shown in laboratory studies to inhibit fibroid cell growth. Enjoy 2-3 cups of organic green tea per day.
Beans
Beans are an excellent source of fiber, which helps the body eliminate excess estrogen through the digestive tract before it can stimulate fibroid growth. Beans also contain compounds that balance female sex hormones. Enjoy beans several times per week.
Nuts
Nuts like almonds and walnuts contain vitamin E, an antioxidant that may counteract estrogen’s fibroid-promoting effect. They also provide fiber and healthy fats. Enjoy a 1/4 cup serving of nuts several times a week.
Fruits and vegetables
Fruits and vegetables, especially citrus fruits, berries, onions, and garlic, contain beneficial antioxidants like vitamin C, quercetin, and allicin. These compounds help prevent inflammation and reduce oxidative damage from free radicals that may promote fibroid growth and estrogen production. Aim for 5-9 servings of fruits and vegetables daily.
Vitamin D
Some research indicates vitamin D may help shrink fibroids. Get your vitamin D from regular sun exposure, a supplement, and foods like fatty fish, eggs, and fortified dairy. Most adults need at least 600-800 IU vitamin D daily.
Foods to avoid with fibroids
Red meat
Eating lots of red meat like beef and lamb is associated with increased risk of fibroids, possibly due to naturally occurring steroids and hormones. Limit red meat to a few servings per week and avoid processed meats like bacon, ham, and hot dogs.
Refined carbs
Refined carbohydrates like white bread, pasta, rice, and baked goods have a high glycemic index that may trigger inflammation and encourage fibroid growth. Choose whole grain options like quinoa, oats, and brown rice instead.
Alcohol
Regularly drinking alcohol may increase estrogen levels and promote the growth of fibroids. Limit alcoholic drinks to 1 per day or abstain completely.
Caffeine
Caffeine from coffee, tea, soda, and chocolate may elevate estrogen levels and stimulate fibroid growth. Limit caffeine intake to 1-2 moderate servings daily or eliminate it if fibroids are severe.
Sugar
Consuming lots of sugar from sweets, desserts, and sodas can lead to spikes and crashes in blood glucose. This causes inflammation and may encourage fibroid growth. Limit added sugars and opt for natural sweeteners like stevia or small amounts of raw honey.
Dairy
Regular dairy products are often laden with hormones and steroids that can exacerbate hormonal imbalances contributing to fibroids. Opt for organic, grass-fed dairy or low-fat yogurt and kefir as healthier options.
Soy foods
Soy contains estrogen-like compounds called phytoestrogens that may promote fibroid growth. Avoid soy milk, tofu, edamame, and soy protein if you have fibroids.
Nutrients for fighting fibroids
Making sure your diet includes optimal amounts of key nutrients can help reduce inflammation, balance hormones, and discourage fibroid growth.
Vitamin D
Maintaining healthy vitamin D levels may help keep fibroid growth in check. Get your vitamin D from regular sun exposure, a supplement, and foods like fatty fish, eggs, and fortified dairy.
Vitamin E
Vitamin E is an antioxidant that counteracts inflammation and excess estrogen activity. Enjoy nuts, seeds, spinach, and broccoli to increase vitamin E intake.
Vitamin C
Vitamin C is a powerful antioxidant and anti-inflammatory that may prevent fibroid growth. Eat plenty of citrus fruits, berries, peppers, and green leafy vegetables which are high in vitamin C.
Vitamin B6
Vitamin B6 helps modulate estrogen and progesterone activity. Enjoy tuna, chicken, potatoes, spinach, and bananas for an extra boost of B6.
Magnesium
Magnesium deficiency is associated with higher estrogen levels and greater risk of fibroids. Increase your magnesium intake by eating almonds, spinach, avocado, yogurt, and beans.
Selenium
Selenium is an antioxidant mineral that may help protect against fibroids. Eat Brazil nuts, tuna, eggs, mushrooms, and sunflower seeds to up your selenium levels.
Sample menu for a fibroid fighting diet
Here is an example of what a day on a fibroid-fighting diet could look like:
Breakfast
- Smoothie with spinach, berries, flaxseed, yogurt, and almond milk
- Scrambled eggs with peppers and onions
- 1/2 grapefruit
Lunch
- Salmon salad with mixed greens, broccoli, tomatoes, avocado, and balsamic vinaigrette
- Handful of almonds
- Green tea
Dinner
- Stir fry with tofu, kale, carrots, mushrooms, and broccoli over quinoa
- Glass of unsweetened almond milk
Snacks
- Berry smoothie
- Vegetables and hummus
- Popcorn with nutritional yeast
Lifestyle changes that help shrink fibroids
Diet is just one piece of the fibroid-fighting puzzle. Certain lifestyle habits can also help balance hormones and discourage fibroid growth.
Exercise regularly
Aim for at least 30 minutes of moderate exercise like brisk walking or gentle cycling most days. Regular exercise helps manage weight, lowers inflammation, reduces estrogen levels, and relieves stress.
Manage stress
Chronic stress can throw hormones out of balance and encourage inflammation, potentially worsening fibroids. Make time for relaxing activities like yoga, meditation, massage, reading, and spending time outdoors.
Avoid toxins
Chemicals from pesticides, plastic, cosmetics, and conventional feminine care products can disrupt hormones. Use natural green cleaning and self care products whenever possible.
Take helpful supplements
Certain supplements like curcumin, bromelain, boswellia, and milk thistle help reduce inflammation throughout the body and uterine fibroids. Consult your doctor to see if supplements are right for your situation.
The bottom line
Diet and lifestyle habits have a major influence on hormonal health and the growth of fibroids. The optimal eating pattern for fibroid reduction focuses on whole plant foods like vegetables, fruits, nuts, seeds, and beans. Fish, healthy fats, and fermented dairy also have benefits. It’s equally important to avoid eating large amounts of red meat, processed foods, alcohol, caffeine, sugar, and soy when dealing with fibroids.
Along with eating a clean, fibroid-fighting diet, regular exercise, stress management, limiting chemical exposures, and targeted supplements can provide a holistic approach to shrinking fibroids naturally.
Medical therapies like ultrasound treatments and medications or surgical options like myomectomy or hysterectomy may still be required for severe fibroid cases. But adopting a nourishing diet and healthy lifestyle can help support conventional fibroid treatment and potentially reduce the need for drastic interventions.
Consult with both your medical doctor and dietitian or nutritionist to develop a comprehensive fibroid reduction plan tailored to your individual needs.
