Uterine fibroids are abnormal growths of smooth muscle cells and connective tissue within the uterine wall, forming one or more benign tumors that rarely become cancerous.

Many individuals with uterine fibroids experience no symptoms. However, as these benign tumors enlarge, they can cause prolonged or heavy menstrual bleeding, lower abdominal pain or heaviness, frequent urination from bladder compression, or constipation due to rectal compression. Fibroids inside the uterine cavity can deform the uterine lining, potentially impacting fertility.

Alongside medical treatment, a balanced diet can help improve certain symptoms and support overall health, though it will not eliminate fibroids.

Fiber-rich foods

According to WebMD, a fiber-rich diet may lower the risk of uterine fibroids. Fiber, a plant-based carbohydrate, offers numerous health benefits, such as lowering cholesterol and improving digestion. Increased fiber intake supports fibroid risk reduction by regulating hormone levels and metabolism.

Additionally, fiber-rich foods promote satiety, which can help lower obesity risk. Common examples of fiber-rich foods include: cereals, various beans (lima, white, navy, green, peas, soybeans), artichokes, broccoli, fruits, and popcorn.

Popcorn is rich in fiber and low in sugar. Photo: Anh Chi

Foods rich in vitamin D

A lack of vitamin D is a risk factor for uterine fibroids. This fat-soluble vitamin supports cell health and may reduce fibroid development risk. Vitamin D inhibits malignant cell proliferation and enhances anti-tumor activity. Foods high in vitamin D include: fatty fish (salmon, herring, sardines, tuna), vegetables (mushrooms, broccoli, carrots), eggs, cheese, beef liver, chicken breast, lean ground beef, almonds, apples, and bananas.

Milk and dairy products are also good sources of vitamin D, benefiting those with uterine fibroids. Soy milk, in particular, combines vitamin D with isoflavones, which may inhibit estrogen absorption by fibroid cells, helping to alleviate symptoms.

Foods rich in omega-3 fatty acids

Omega-3 fatty acids are healthy fats associated with various health benefits, including better heart health and reduced inflammation. Individuals with uterine fibroids often experience chronic inflammation. Consuming more omega-3-rich foods can help decrease overall inflammation and potentially lower the risk of fibroid growth. Excellent sources of omega-3 include: salmon, mackerel, flaxseeds, chia seeds, walnuts, and avocados.

Iron-rich foods

Uterine fibroids can lead to prolonged menstrual bleeding, raising the risk of anemia. According to Very Well Health, individuals should incorporate iron-rich foods into their diet to prevent this complication. Prioritize iron-rich options such as: red beans, egg yolks, dried fruits (prunes, raisins, and dried apricots), liver, lean red meat, oysters, poultry, and vegetables (leafy greens, broccoli).

Antioxidant-rich foods

Green tea contains epigallocatechin gallate (EGCG), a plant compound that reduces inflammation and estrogen levels. Given that elevated estrogen can promote fibroid growth, daily green tea consumption may help slow their development.

Antioxidants found in berries, oranges, and mandarins interact with steroid hormones like estrogen in the body, potentially reducing fibroid formation risk.

While prioritizing these beneficial foods, individuals should also limit sugar and foods high in unhealthy fats, such as processed meats and deep-fried dishes. Additionally, it is advisable to eliminate alcohol, as it can impact hormone levels.

Anh Chi (Compiled)