Foods to Support Uterine Health

Fuel Your Feminine

While there's no one-size-fits-all diet for uterine health conditions, incorporating certain foods into your diet can provide essential nutrients and support overall well-being.

With uterine health conditions, stress and inflammation reduction are important elements of management. Identifying and avoiding trigger foods can help manage symptoms, so it may be helpful to keep a food journal. While dietary adjustments may not completely rid us of symptoms, a balanced diet can only ever improve our quality of life.

In addition to what you eat, also consider how you eat. Incorporate mindful eating habits, such as eating slowly, consistently eating three balanced meals a day, and reducing distractions during meals.

What Should I Eat?

  • Fruits & Vegetables

    Colorful produce: Aim for a variety of fruits and vegetables, especially those rich in antioxidants like berries, citrus fruits, and leafy greens.

    Fiber-rich options: Include foods like apples, pears, broccoli, and whole grains to promote digestive health and hormonal balance.

  • Whole Grains

    Brown rice: A good source of fiber and complex carbohydrates.

    Quinoa: A complete protein and fiber-rich grain.

    Whole-wheat bread and pasta: Opt for whole-grain options over refined grains.

  • Lean Proteins

    Fish: Opt for fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids.

    Plant-based proteins: Incorporate legumes, beans, and tofu into your diet for a healthy source of protein.

    Lean meats: Choose lean cuts of poultry and meat, limiting red meat intake.

  • Supplements

    Consult your doctor: Some women may benefit from supplements. Remember to consult with your healthcare provider to determine if they are appropriate for you.

  • Healthy Fats

    Avocado: A good source of healthy fats and fiber.

    Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds are rich in omega-3 fatty acids.

    Olive oil: A healthy source of monounsaturated fats.

  • Hydration

    Drink plenty of water: Staying hydrated is essential for overall health and can help support uterine function.

Your Anti-Inflammatory Grocery List

  • Salmon

    Salmon is rich in omega-3 fatty acids, which have been shown to reduce inflammation. This is our favorite fish because it's versatile in the kitchen!

  • Berries

    Blueberries, strawberries, raspberries, and blackberries are packed with antioxidants that can help fight inflammation. If you're a sweets person, then it may be a good idea to replace candy and other sugary treats with these fruits.

  • Leafy Greens

    Spinach, kale, and collard greens are high in vitamins and minerals that can reduce inflammation. Of course, a salad is always an option, but these are also great for mixing into scrambled eggs, topping off sandwiches, or adding into soups.

  • Nuts & Seeds

    Almonds, walnuts, and flaxseeds fit into this category, but chia seeds are our favorite. You can add them to smoothies, yogurt, and oatmeal as a good source of fiber for inflammation reduction and good digestion.

  • Whole Wheat Bread

    Like brown rice and quinoa, whole wheat bread is a good source of fiber. Instead of making your sandwiches or morning toast with white bread or even honey wheat, try whole wheat bread.

  • Ginger & Turmeric

    Ginger has been shown to help reduce bloating and relieve digestive discomfort while turmeric is known for its anti-inflammatory properties. We love a nice cup of ginger tea and turmeric can sprinkled on just about anything from eggs to vegetables to smoothies.

  • Herbal Tea

    Peppermint tea can help reduce bloating, but you might also try green tea, cinnamon tea, ginger tea, or our favorite, chamomile tea. You might consider these before bed time for a good sleep too!

  • Yogurt

    Probiotic-rich yogurt can help improve gut health and reduce bloating. Yogurt is good for a midday snack, and if you're frequently on the go, we love a drinkable yogurt.

  • Bananas

    Bananas are high in potassium, which can help balance electrolytes and reduce bloating.

  • Tomatoes

    Tomatoes are rich in lycopene, an antioxidant linked to reduced inflammation. Tomatoes are great to use in omelettes for breakfast or pasta for dinner.

  • Broccoli

    Broccoli, cauliflower, kale, and Brussels sprouts are rich in antioxidants and sulfur compounds that can help reduce inflammation.

  • Pineapple

    Pineapple contains bromelain, an enzyme that can help reduce inflammation and improve digestion.

  • Brussels Sprouts

    Broccoli, cauliflower, kale, and Brussels sprouts are rich in antioxidants and sulfur compounds that can help reduce inflammation.

  • Avocado

    Like olive oil and nuts, avocado provides healthy monounsaturated fats and can help reduce inflammation. We are big fans of avocado toast for breakfast or making guacamole from avocado for sandwich spreads or chip dips.

  • Cinnamon

    Cinnamon has anti-inflammatory properties. We love cinnamon toast for a late night snack, cinnamon tea for a relaxing moment, and adding a dash of it to our oatmeal.

  • Olive Oil

    Extra virgin olive oil is a healthy source of monounsaturated fats, which are liquid at room temperature. It's the good kind of fat that improve blood cholesterol and ease inflammation. We love to cook almost everything with olive oil.

  • Sweet Potatoes

    Sweet potatoes are packed with beta carotene, an antioxidant that prevents inflammation in the body.

Putting It All Together

Here are some of our favorite balanced meals.

Breakfast

Oatmeal with Berries, Nuts & Chia Seeds: A hearty and nutritious option that provides fiber, antioxidants, and healthy fats.

Greek Yogurt with Fruit and Granola: A parfait is a protein-packed breakfast that is easy to digest and full of nutrients.

Eggs & Avocado Toast: A delicious breakfast that provides healthy fats and protein. You can scramble or boil the eggs.

Lunch

Salad with Grilled Chicken or Salmon: A light and refreshing lunch option that is packed with nutrients.

Dinner

Salmon with Roasted Vegetables: A healthy and flavorful meal that is rich in omega-3 fatty acids and antioxidants.

Chicken Stir-Fry with Rice: A quick and easy meal that is packed with protein and vegetables.

Consult a Dietician or Nutritionist

What is the difference?

All dietitians are nutritionists, but not all nutritionists are dietitians.

Both plan and conduct food service or nutritional programs to help people lead healthy lives, but consider dietitians as more specialized and more regulated, while nutritionists offer broader perspective on food planning.

According to Mayo Clinic, dietitians blend scientific research, nutrition, behavioral science, and social science to promote health, prevent disease, and shape the dietary choices of healthy and sick people.

If you are interested in receiving help with food planning, you might start with asking your primary care provider for a referral to a nutritionist or dietician and following up with your insurance to explore coverage options.

An Important Note

While these foods can be beneficial, it is important to consult with your healthcare provider for personalized dietary advice. They can help you create a balanced and nutritious meal plan that meets your specific needs.