Fibroid-Friendly Diet: What Women With Fibroids Should Know

If you’ve ever been told you have fibroids, you know what I’m talking about. It can be incredibly confusing to hear “You have fibroids.” In addition to leaving an OB/GYN office with more questions than answers — such as whether your morning coffee has anything to do with this, if you need to stop eating some foods or if your heavy periods affect your iron levels — many women turn to their favorite search engine for answers.

Eliminate dairy. Try this juice to shrink fibroids. Avoid these 15 foods. These messages are designed to provide hope, but they also create confusion. It’s hard enough trying to navigate the complexities of life with a diagnosis. Eating should never have to be added to the stress!

So how do I recommend focusing on nutrition? Here are some tips from my experience as a dietitian working toward women's health: Rather than searching for that ‘magical’ food you should focus on taking a nutrition focused approach to supporting your body and managing your symptoms.

Knowing how to tackle symptoms when they come with fibroids is very empowering! It’s about ensuring that you know what your body needs to provide you with iron, fiber, protein, vitamins & minerals, healthy fats and general nourishment.

I want to give you the best nutrition advice possible—so you feel empowered with the knowledge you need to make healthy decisions for your family, every day, every time. I know you need this information—not just theoretical guidance but what you can use to confidently plan a meal, pick out groceries, or decide what to serve on a plate.

Fibroids: What They Are, Symptoms, and Causes

Fibroids are non-cancerous growths that develop in or around the uterus. They are common during the reproductive years and mostly start shrinking after menopause. 1 They vary greatly in size - some could just be tiny and you wouldn't know about them at all, but others might grow quite big.

It’s important to note that not every woman with fibroids experiences symptoms, but if she does, these symptoms will likely have an impact on her daily life. Common symptoms of fibroids depending on their size and positions which include:

• Heavy or longer-than-usual periods
• Pelvic pressure or pain
• Pain in the lower back
• Frequent urination
• Constipation or pressure on the bowel
• Pain during sex
• Tiredness can occur due to heavy bleeding resulting in low Iron
• Trouble becoming pregnant in some cases

We don’t know exactly what causes fibroids, but hormones (like estrogen and progesterone), genetics, body weight and other factors might be involved. You’re more likely to get fibroids if there’s a family history of the condition or if you have certain risk factors. 2

But having fibroids doesn’t necessarily mean you did anything to cause them through your diet or lifestyle — blaming or shaming yourself based on nutrition isn’t helpful. Focus on eating well to support your overall wellness while working closely with your healthcare professional to treat your fibroids and symptoms.

Can Fibroids Get Shrink Via Healthy Diet?

But what about diet? Is there a specific way you need to eat to help your fibroids? We get asked this question all the time – and I’ve got an honest (and short!) response ready for you below:

“Possibly. But we don’t have enough good evidence to say for sure that some diets can definitely prevent, shrink, or eliminate fibroids.”

After all, as with most health conditions, there are many factors at play when it comes to developing fibroids — both hormonal and non-hormonal ones like genetic & environmental factors. That means nutrition alone doesn’t give us the whole story on preventing fibroids. 3

In fact, several studies and reviews examine possible links between dietary patterns and fibroids. In some research, higher intakes of fruits and veggies were associated with potential lower risk. Also, vitamin D status was of much interest.

But keep in mind none of those associations suggest you eat one vegetable or take a specific supplement to treat a fibroid. So, focus on a nutrition strategy that’s supportive instead of extreme!

6 Nutrition Priorities for a Fibroid-Friendly Diet

Instead of giving you a long list of “good” and “bad” foods, l make this practical approach for you. Here are eight areas worth paying attention to:

1. Make Vegetables the Quiet Star of Your Plate

A few upgrades to this recipe will ensure that you’re getting all the health benefits from veggies: fiber, vitamins, minerals, and lots of different plant compounds. Research into foods for fibroids has consistently examined the possible relationship between increased fruit & veggie consumption and reduced fibroid risk. 4 And you can get those fruits & veggies without buying an expensive detox vegetable powder.

Try everyday options such as:

• Spinach
• Broccoli
• Cauliflower
• Cabbage
• Carrots
• Tomatoes
• Bell peppers
• Okra
• Green beans
• Pumpkin
• Eggplant

Make it easier. Rather than saying I have to eat a huge salad everyday, try adding 1 veggie to your current food items. Like Egg + spinach or Lentils+ tomatoes. You can mix rice with different veggies. Or you have chick peas along with cucumber and carrot etc. These small additions will be way more realistic than your perfect diet which you might give up after 5 days!

2. Don't Overlook Iron If Your Periods Are Heavy

Here’s what I consider to be one of the most practical nutrition tips that may help you if you have symptomatic fibroids. Fibroids are often associated with heavy menstrual bleeding, which can lead to iron-deficiency (and subsequent anemia). 5

That’s why I always recommend eating lots of iron rich foods when you’ve got fibroids. And this isn’t about treating the fibroid – this is just about making sure you’re getting enough iron to keep your red blood cells healthy!

Good food sources include:

Plant-based iron sources

• Lentils
• Chickpeas
• Beans
• Soybeans
• Tofu
• Pumpkin seeds
• Sesame seeds
• Spinach and other leafy greens
• Fortified cereals

Animal-based sources

• Lean beef
• Chicken
• Fish
• Egg

And here’s a little nutrition trick you might be overlooking… But if you bleed very heavily, don’t assume that food is all that is needed. Check with your health care provider to see if you require testing for anemia or iron deficiency.

3. Give Vitamin D Some Attention

Vitamin D is one of the most interesting nutrients being studied in conjunction with uterine fibroids. Several studies show a relation between low vitamin D in women and the presence of fibroids, while some clinical studies delve into the question of whether taking vitamin D will impact the size of fibroids. 6

Certain recent systematic reviews have revealed encouraging results; however, scientists still stress the importance of carrying out larger and better-designed studies before the use of vitamin D as fibroids treatment can be accepted.

What is the right way to act?

First, you should think twice before starting to take high doses of vitamin D just because you have read that it can help with fibroids. Before that, it is wise to consult your doctor about getting tested for vitamin D level, particularly if you have risk factors of deficiency. The sources of vitamin D are:

• Fatty fishes
• Egg yolks
• Fortified milk
• Plant-based fortified drinks
• Fortified cereals
• Diet supplementation can help you when it is medically justified.

4. Choose Healthy Fat Rich Foods More Often

There’s no need for fat to be considered bad in your kitchen. Your body requires dietary fat in order to function properly, and swapping out processed foods for fat sources that are rich in nutrients can enhance your diet significantly. You should consider eating:

• Walnuts
• Almonds
• Peanuts
• Seeds
• Avocado
• Olive oil
• Fatty fish

Instead of thinking:
“I shouldn’t have fats because I have fibroids.”
You should rather ask:
“What types of fat can make my diet better?”

5. Limit Sugar Intake

In many cases, various “fibroid diets” online can become overly restrictive.
It's not uncommon for women struggling with fibroids to be advised to stop eating sugar altogether. Instead of that, it is important to understand the difference between:

Some sugary treats occasionally and the consumption of lots of sweets.

Instead, remember what matters for your body in the long run. Focus on making the majority of carbs you consume the whole day should be healthy. This means eating whole grains, potatoes, legumes, fruits, and vegetables.

6. Think About the Whole Pattern, Not One “Superfood”

Maybe the most important lesson you get from here regarding a uterine fibroids diet is: Your overall eating habits are more important than just one magical ingredient.
Broccoli does not cure.
Turmeric does not cure.
Lemon water does not cure.
A specific smoothie does not cure.
And no single food is worth the grand claims you might read online.
Research into nutrition and fibroids has made advances in some aspects of the female body, but is still lacking overall. Your goal is to have a diet you can maintain.

What Foods Should You Limit With Fibroids?

The response to the question requires more than just stating that certain foods should be avoided. The food items that can be included in the fibroid food blacklist have not been universally established. It has been suggested in some studies that a connection may exist between diets with high-fat content, red meat and increased risk of developing fibroids. However, the data are inconsistent enough to conclude that all women who suffer from fibroids need to strictly avoid these foods.

Highly processed foods

These are examples of unhealthy foods: Packaged junk food; Sweet drinks; Highly processed meat; Fast food; High sugar foods; High saturated fats foods; The goal is not perfect eating but the most frequent eating habits.
For example, you may have sweetened bread and beverages for breakfast often, but switching to eggs, whole-grain bread and fruit will be considered a great improvement.

A “Heavy Period” Nutrition Strategy

This is where I distinguish myself by writing a fibroids diet that is far more useful than most generic articles found on the internet. In case your fibroids result in heavy menstruation, don’t wait until you are tired to think about nutrition.

Step 1: Ensure the Intake of Iron-rich Foods
Consider foods containing iron such as lentils, various beans, fish, certain types of meats, and tofu.
Step 2: Incorporation of Vitamin C into Your Diet
Incorporate foods with a high concentration of vitamin C such as oranges, tomatoes, guava, and peppers when commonly eating foods rich in iron.
Step 3: Seek Medical Attention if Bleeding is Severe
While food intake is essential, severe blood loss may require medical evaluation and treatment of iron deficiency.
Step 4: Monitor for Symptoms
Symptoms such as excess tiredness, feeling weak and dizzy, feeling short of breath, and feeling unusual exhaustion while exercising should be reported to a medical professional. It is the cooperation of nutrition and medical care, not their competition, that matters in this situation.

What About Green Tea, Vinegar, Soy and “Hormone-Balancing” Foods?

This is where nutritional information related to fibroids can become deceptive. You might find statements regarding the benefits of green tea, apple cider vinegar, soy, flaxseed or cruciferous vegetables claiming they can “normalize estrogen levels” and reduce size of fibroids.

Although the science behind these claims is intriguing, interesting science is not the same as established clinical practice. Several dietary compounds have been studied in laboratory settings and clinical studies, but the evidence is still inadequate to claim that a certain food will decrease the size of fibroids.

Only Nutrition Isn't Enough

An adequate diet is essential for you, but there are times when specific symptoms cannot simply be taken care of with food only. Consult with a medical expert if you notice the following symptoms:

• Very heavy period.
• Bleeding amidst periods.
• Long-lasting pelvic pain or pressure.
• Severe fatigue.
• Feeling weak or dizzy.
• Symptoms of lacking iron in the blood.
• Problems with getting pregnant.
• Constantly growing symptoms.
• Enlargement of your abdomen or pelvic region.
  Your nutritionist can help you with the diet, but you still might need to undergo gynecological examination.

Enjoyed this? Join FemGlow Health by subscribing to email letter, share it with a friend who needs it, and comment your thoughts below! 🌸 Your support means so much.