New Study Finds the Best (and Worst) Foods to Help Prevent Uterine Fibroids

Uterine fibroids are one of the most common benign tumors in women of reproductive age. They also disproportionately affect women of color. But just because they’re benign does not mean they can’t have some negative consequences that affect quality of life. 

While not all of those affected will experience symptoms, according to the Department of Health and Human Services Office on Women’s Health, they can vary from heavy bleeding, frequent urination and painful intercourse to lower back pain, enlarged lower abdomen and infertility. Uterine fibroids can also cause complications during pregnancy and labor—those with uterine fibroids have a six-times greater chance of having a cesarean section.

Known risk factors for uterine fibroids include age, race, BMI, pregnancy history, hypertension, vitamin D levels, hormonal imbalances and exposure to endocrine-disrupting chemicals. There is some recent research that suggests that exposure to these chemicals during childhood may reprogram myometrial stem cells, contributing to uterine fibroid development.

Genetic factors and lifestyle choices, such as diet and stress levels, can also play a role. 

Typically, uterine fibroids are treated by removing them from the uterine wall in a procedure called myomectomy. If the fibroids come back or continue to be a problem, some opt for a partial hysterectomy in which the uterus is removed. 

But these treatments are invasive, expensive and carry potential complications. 

What if there was a way to prevent uterine fibroids from occurring to begin with? A new review study published on March 12, 2024, in the journal Nutrients suggests there may be. 

What Did This Review Study Show?

This review looked at almost 200 studies to develop evidence-based recommendations for what they coined LIFE UP awareness (Lifestyle Interventions, Food Modifications and Environmental Practices for Uterine Fibroid Prevention).

As with any other health issue, the study authors state that prevention efforts should focus on promoting healthy behaviors and lifestyle choices, including eating nutritious foods, promoting physical activity, reducing tobacco and alcohol use, and enhancing stress management skills.

Starting with dietary choices, they found that fiber-rich vegetables, such as leafy greens, cruciferous vegetables, carrots, sweet potatoes and bell peppers, along with fruits like berries, citrus fruits, apples, pineapple and kiwi may play a role in uterine fibroid prevention. 

Study authors also underscore the importance of including nutrients like omega-3 fatty acids from fish, EGCG (found in green tea), vitamin D and poultry products as essential in a uterine fibroid prevention diet.

The researchers also found evidence that there may be a link between inflammation-calming herbs, spices and natural compounds and a reduction in uterine fibroids. Some of the ones they mention include curcumin (found in turmeric), resveratrol (found in peanuts and grapes), quercetin (found in onions, berries and broccoli), sulforaphane (found in cruciferous vegetables), anthocyanins (found in berries) and lycopene (found in tomatoes, carrots, papaya and watermelon). 

In addition, they also found evidence of individual links between vitamin A, selenium, magnesium and probiotics and reduced risk of uterine fibroids. 

Managing your stressors can also be important in uterine fibroid prevention. In their literature review, the study authors found research that suggests that chronic psychological stress may increase the risk of uterine fibroids by 24%. The reason this may occur is due to a domino effect that starts in certain hormone-producing glands and the hormones they produce that affect reproductive organs. 

There is also evidence that being physically active may decrease the risk of uterine fibroids. The study authors found research that suggests that those who engaged in at least four hours of vigorous physical activity per week were more likely to experience a decreased risk of uterine fibroids.

They also found a link between having a higher BMI and the risk of uterine fibroids, and suggest that studies back up the recommendation of regular physical activity and a balanced diet for helping to reduce the risk. 

In their literature review, these researchers also found foods to limit due to their association with increased risk for uterine fibroids. This includes red meat, high-fat dairy products, caffeine and alcohol. Researchers do note that more research needs to be done with each of these to strengthen the correlation between them and uterine fibroids. 

In addition to limiting certain foods, researchers state there is evidence that suggests certain chemicals act as hormone disruptors and should be avoided. This includes phthalates, which can be found in certain plastic bottles, including disposable water bottles and shampoo and conditioner bottles. Because there is some evidence that children exposed to these chemicals may end up with health issues—like uterine fibroids—in adulthood, it’s never too early to start reducing the use of plastic that contains these chemicals.

The Bottom Line

Uterine fibroids are common. And while they are typically benign, they can still negatively affect quality of life and fertility. As with health in general and other chronic conditions, eating a variety of nutritious foods—especially foods with anti-inflammatory benefits—engaging regularly in physical activity, managing stressors—including getting enough quality sleep—maintaining a healthy weight and a healthy gut microbiome may all go a long way in preventing uterine fibroids—and in treating them if you already have them.