Fibroid-Friendly Living: The Best Diet, Supplements, and Lifestyle Tips for Hormonal Health"
By definition, fibroids are noncancerous tumors that develop in the uterus. But for most women, when we think of fibroids - we think of horrible clusters of pain that wreak havoc on our menstrual cycle, stomach, and lives. These balls of inconvenience can cause pelvic pain, prolonged periods, bleeding between periods, and abdominal pressure. They may grow fast or slow and the exact cause is unknown, but there are risk factors that are believed to increase the risk of uterine fibroids.
Common risk factors include starting periods at a younger age, obesity, chronic stress, poor diet, low levels of Vitamin D, hypertension, and family history. Race is also a factor in the development of uterine fibroids. In a recent study that included 996 reproductive-age female participants, the overall prevalence of fibroids was 20%; But the prevalence in Black Americans was 36%, 22% in Asian Americans, 11 % in White Americans, and 12.7 % in Latino Americans. Some of this is truly due to genetics. For example, vitamin D absorption is less in Black Americans than in female counterparts of different races. But much of this is also due to disparities which are driven by social and environmental factors.
No matter who you are or where you’re from the diagnosis of fibroids is daunting and can be crippling. But the good news is that the risk factors are simply that….risk factors are not your fate. Let’s look at ways to proactively reduce your risk of fibroids or partner with your healthcare team to manage your fibroids holistically through nutrition, lifestyle changes, and natural therapies.
1. Nutrition & Diet
Fibroids are influenced by estrogen levels, so eating foods that help balance hormones and reduce inflammation is key.
✅ Increase:
Fiber-rich foods: Leafy greens, cruciferous vegetables (broccoli, cauliflower, kale), flaxseeds, chia seeds, lentils
Healthy fats: Avocados, olive oil, nuts, and seeds
Anti-inflammatory foods: Turmeric, ginger, berries, and green tea
Lean proteins: Wild-caught fish, organic poultry, and plant-based sources
Iron-rich foods: Beets, spinach, grass-fed beef (to prevent anemia from heavy periods)
❌ Avoid:
Processed meats & dairy: Can contribute to inflammation and hormone imbalances
Refined sugars & carbs: Increase insulin resistance and estrogen dominance
Alcohol & caffeine: Can stress the liver, reducing its ability to metabolize excess estrogen
2. Hormonal Balance & Gut Health
Support liver detox with lemon water, dandelion tea, and cruciferous veggies
Take a probiotic to support gut health (important for estrogen metabolism)
Consider a hormone-friendly supplement like DIM (Diindolylmethane) or calcium D-glucarate to help remove excess estrogen
3. Lifestyle & Stress Management
Exercise regularly (yoga, strength training, walking) to improve circulation and hormone balance
Reduce stress with meditation, deep breathing, or acupuncture
Prioritize sleep (7-9 hours) to regulate cortisol and hormone production
4. Herbal & Natural Remedies
Vitex (Chasteberry): Helps regulate estrogen and progesterone levels
Turmeric & Ginger: Natural anti-inflammatories
Green Tea Extract: Contains EGCG, which may help shrink fibroids
Castor Oil Packs: Can support lymphatic drainage and reduce inflammation