What to Eat for Fibroids and Fertility: A Fertility Dietitian’s Guide
Fibroids are incredibly common, some estimates show that up to 80% of women and people born with a uterus will experience fibroids before the age of 50.
Fibroids are benign (non-cancerous) lumps of tissue, usually found in the uterus.
They sound harmless, right? But in fact, the presence of fibroids can impact your menstrual cycle causing heavy menstrual bleeding and may even interfere with your fertility chances too.
Can Fibroids Affect Fertility?
Many fibroids fly under the radar without causing issues. But if they grow in the wrong spot (especially inside the uterine cavity), they can mess with your cycle, cause pain, heavy periods, bloating, frequent urination, constipation & even affect your ability to conceive.
Can Diet Help With Fibroids?
Your diet and lifestyle choices can influence fibroid development, symptom severity, and fertility outcomes.
While nutrition won’t cure or eliminate fibroids, the right food and lifestyle strategies may help to reduce inflammation, support hormone balance, and help you feel more in control of your fertility story.
Top 4 Nutrition Tips to Support Your Body with Fibroids
1. Ease Up on the Alcohol
Regular alcohol consumption has been linked to a higher risk of fibroids. Alcohol may interfere with liver function and can raise estrogen levels in the body, which may encourage fibroids to grow.
Try this: Swap your nightly wine for a sparkling kombucha or an alcohol-free version – your hormones (and liver) will thank you.
2. Don’t Fear Dairy (in Moderation)
Some studies suggest dairy intake- particularly yogurt- may reduce fibroid risk, though the exact mechanism is unclear. If tolerated, dairy can also be a great source of calcium and vitamin D.
Our favourite sources of dairy include milk, yoghurt, kefir & cheese.
3. Boost Your Omega-3 Healthy Fats
Healthy fats from sources like salmon, mackerel, sardines, walnuts and flaxseeds are rich in omega-3s, which reduce inflammation and support hormone regulation.
A recent study also found that an increased consumption of omega 3 fatty acids reduced the risk of developing fibroids. Aiming for 2 servings of oily fish per week can help to meet omega-3 requirements.
Bonus, optimising omega 3 fatty acids before pregnancy can enhance fertility and pregnancy outcomes too.
4. Check Your Vitamin D Levels
Low vitamin D has been linked to increased fibroid risk. If you are vitamin D deficient, supplementation may help reduce growth rates and support fertility.
Ask your GP to run a blood test and speak with them or a fertility dietitian about a tailored supplement regime. Remember, vitamin D is a fat-soluble nutrient which means you can overdo it without just “seeing it out” so only take a vitamin D supplement as recommended and supervised by a qualified health care provider.
While most of our vitamin D comes from exposure to sunlight, food sources of vitamin D include fatty fish such as salmon, herring, sardines and mackerel, eggs, mushrooms (UV exposed), fortified margarines & fortified milk and yoghurt.
Pro tip: Putting mushrooms, gills up, out in the sun for an hour will increase their vitamin D content!
Best Foods For Fibroids (and What to Limit)
Foods to Prioritise:
- High fibre foods: Wholegrains, vegetables, fruits, legumes – support digestion and estrogen elimination via the bowel.
- Healthy fats: Omega-3-rich foods like fatty fish, flaxseeds, chia seeds, avocado and walnuts are anti-inflammatory and support healthy prostaglandin synthesis to help make your periods more comfortable.
- Antioxidant-rich produce: Load up on fruits & veggies. Increased fruit and vegetable consumption has been linked to reduced fibroid development.
Foods to Reduce or Avoid:
- Processed meats: Sausages, bacon, deli meats and high-fat cuts of meat are known to increase inflammation levels, which can negatively impact fertility.
- Processed foods: Especially those with trans fats, which have been linked to an increased risk of fibroids.
- Alcohol: As mentioned above, may worsen fibroid symptoms or interfere with hormonal balance and it’s best to avoid alcohol in its entirety in the months leading up to conception.
Estrogen Management Strategies
It’s thought that high estrogen levels may promote the growth of fibroids.
Here are some dietary strategies to support estrogen balance:
- Increase fibre intake: Fibre helps bind and eliminate excess estrogen via the digestive tract.
- Support liver detox: Adequate hydration and limiting alcohol can aid the liver’s natural detoxification function which is involved in estrogen metabolism.
- Limit exposure to endocrine-disrupting chemicals (EDCs): Certain pollutants found in food have been linked to increased fibroid development. Where possible, swap plastics for glass containers, use reusable water bottles made of glass or stainless steel, incorporate more naturally unpackaged whole foods and avoid thermal-printed receipts when possible.
Listen to our podcast on EDCs with embryologist, Lucy Lines.
Iron: Why It Matters For Fibroids
Heavy menstrual bleeding is a common symptom of fibroids and can lead to iron deficiency or iron-deficiency anaemia thanks to extra blood bloss via your period. This can worsen fatigue, shortness of breath and immune function.
Make sure to include iron-rich foods like red meat (in moderation), legumes, spinach, and fortified cereals. Pair with vitamin C-rich foods (like capsicum, spinach or oranges) to enhance absorption.
Tip: Have your tea or coffee at least 1 hour before or after iron-rich meals, as the tannins (not the caffeine) found within these can inhibit absorption.
If you’re already iron deficient, speak with your healthcare provider or fertility dietitian about appropriate supplementation.
Fibroids & Fertility: Summary
Fibroids are common and while they can feel overwhelming, you’re not without options. The right nutrition and lifestyle strategies can help ease symptoms, support hormone balance, and put you back in the driver’s seat of your fertility journey.
Focus on anti-inflammatory foods such as fruit and vegetables and omega-3 rich fish, check your vitamin D levels, and don’t forget to keep iron levels in check if heavy periods are part of your picture.
Ready to take control of your fibroids and fertility, without the confusion or overwhelm?
Book in for our 2-hour Fertility Nutrition Intensive a personalised, online consultation with one of our expert fertility dietitians. We’ll work with you to create a tailored nutrition and supplement plan that supports symptom relief, hormonal balance, and your reproductive goals.
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