Top 11 Foods To Eat For A Healthy Uterus

A list of all the nutritious and delicious food that can keep your uterus in good health.

Medically reviewed by Tracy Tredoux, DipION, mBANT, CNHC, AFMCP Tracy Tredoux Tracy TredouxDipION, mBANT, CNHC, AFMCP facebook_icontwitter_iconinsta_icon
Written by , B.Desgn, ISSA Certified Specialist In Fitness & Nutrition Tanya Choudhary B.Desgn, ISSA Certified Specialist In Fitness & Nutrition linkedin_icon Experience: 2 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2 years
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In a woman’s body, the uterus is a vital organ. It forms the basis of a woman’s reproductive system and plays a pivotal role in the foundation of life. Therefore, it is important that every woman consume food for a healthy uterus. There are a great variety of readily available and nutritious foods that enhance uterine health.

When you are trying to conceive, it is wise to research uterus-strengthening foods so that you can give your child the best foundation on their life’s journey. This article discusses and lists “what to eat” in order to have ideal uterine health.

Keep reading to find out which foods to include in your diet for a healthy and happy uterus.

Food for Healthy Uterus – Top 11 Foods

Here are the top 11 foods for a healthy uterus that enhance uterine health:

1. Fiber

Fibre for healthy skin
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Eating a diet rich in fiber can help eliminate the wastes and toxins from your body (1). Fiber is known to fight against inflammation and aid in healthy digestion. Don’t worry if you have 2 to 3 bowel movements a day. It is healthy. Also, a high fiber diet can help remove excessive estrogen that may be stored in your body (2). This prevents the formation of uterine fibroidsi  Noncancerous growths in the uterus that often appear during childbearing and can range from the size of seedlings to bulky masses. (3). Look at beans, legumes, vegetables, fruits, and whole grains as a source of fiber. Try to eat organic food as it will be free from chemicals and pesticides. These unwanted chemicals could impact your fertility, thereby harming your chances of conceiving (4), (5). Also, when eating a high fiber diet, it is important you drink about 8 to 10 glasses of water every day. It will ease the movement of fiber through your digestive tract (6).

According to a systematic review, over 70% of women are estimated to develop them by age 50. They affect the quality of life for millions of women. Approximately 25% of US women with uterine fibroids will experience symptoms severe enough to require treatment.

2. Vegetables

Organic vegetables for healthy skin
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Vegetables are a great source of calcium, potassium, magnesium, and vitamins. Eat a diet rich in vegetables to reduce the risk of fibroids. Vegetables also can also slow down the progress of fibroid tumors as long as you eat vegetables, such as legumes, cabbage, bok choy, and broccoli (7). These vegetables are rich in phytoestrogens. Phytoestrogens have the ability to compete with the body’s estrogen. Thus, phytoestrogens help to bring down your estrogen levels (8), thereby halting the growth of tumors in your uterus.

3. Fruits

Fruits for healthy skin
Image: Image:Shutterstock

Fruits, rich in vitamin C and bioflavonoidsi  A common group of polyphenols that have been used in alternative medicine as an antioxidant to enhance the action of vitamin C. , may help in impeding the growth of fibroids in your uterus (9). They can also normalize your estrogen levels. So make sure you eat a good dose of fruits. Bioflavonoids may also prevent ovarian cancer and may help in keeping your reproductive system healthy (10). In fact, try to eat fruits in between meals when you feel hungry. This will stop you from eating junk and also supply the nutrients required by your uterus to stay healthy.

4. Dairy Products

Dairy products for healthy skin
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Daily consumption of dairy products like yogurt, cheese, milk, and butter is essential for uterine health (11). These dairy products are rich in calcium and vitamin D. While calcium helps to keep your bones healthy, vitamin D plays a vital role in reducing the risk of uterine fibroids (12), (13). You also need vitamin D to help in the absorption of calcium (14). Yogurt, buttermilk, and certain types of cheese are also rich sources of probiotics that are great for endometrial health.

5. Green Tea

Green tea for healthy skin
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Green tea is filled with antioxidants that improve blood flow in the body. They not only help maintain a healthy uterus but may also aid in treating fibroids in the uterus. According to herbal specialists, women with uterine fibroids should drink green tea regularly for around 8 weeks. This may help in the reduction of the number of fibroids (15).

protip_icon Quick Tip
You can add a teaspoon of honey to your green tea to enhance its flavor.

6. Cold Water Fish

Cold water fish for healthy skin
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Fish that thrive in cold water, such as mackerel and salmon, are rich in omega-3 essential fatty acids. They help to reduce the production of prostaglandin in the female body (16). This is a hormone-like compound that can cause severe contraction of the uterus. Due to the severity of the contraction, it can sometimes cause the uterus to get malpositioned.

7. Lemon

Lemon for healthy skin
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We all know that lemons are rich in vitamin C and they help to boost our immune system (17). The vitamin also aids in improving the immunity of your uterus. When this happens, your uterus will be better equipped to ward off bacteria, thereby, preventing infections. Consume a glass of warm water with a lemon squeezed into it every day in the morning. This may help improve the health of your uterus. However, the research is limited in this regard.

8. Greens

Leafy greens for healthy skin
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Greens, like kale, spinach, collard greens and stinging nettles, help to maintain the alkaline balance of your uterus. They also provide minerals for the optimal functioning of your nervous system. You can make  tea from stinging nettle and consume 2 to 4 cups every day. You can also add other green vegetables to your diet. You will get all the nutrients, including folic acidi  The acid that is converted by the body into folate, a part of the vitamin B complex known as B9 essential for a healthy pregnancy. , to ensure your uterus is ready to create a healthy baby.

9. Nuts and Seeds

Nuts seeds and beans for healthy skin
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Seeds and nuts are needed by your body for optimal production of hormones to ensure a healthy hormonal balance. Consume seeds and nuts, such as almonds, flaxseeds, and cashew nuts. They are rich in proteins, omega-3 fatty acids, and good cholesterol, which are also known as healthy fats. The omega-3 fatty acids may help in eliminating fibroids and also reduce the risk of uterine cancer (18). The good cholesterol helps maintain your serum cholesterol level. It also prevents the birth of a premature baby or a low-weight full-term baby (19).

10. Quinoa

Quinoa is a versatile superfood that contributes to a healthy uterus in many ways. This high-fiber grain is rich in essential nutrients such as iron, magnesium, and folate, which are crucial for maintaining a healthy uterine environment (20). While iron ensures an adequate supply of oxygen to uterine tissues, prevents anemia, and supports overall uterine well-being, magnesium helps regulate muscle function as well as reduces the risk of uterine spasms and cramps (21), (22), (23). Folate, a vital B-vitamin, is essential for proper cell division and DNA synthesis and supports the growth and repair of uterine tissues (24).

Quinoa also helps maintain hormonal balance and prevent high estrogen levels (2), (25). Additionally, its anti-inflammatory properties may alleviate the symptoms associated with conditions such as endometriosis and uterine fibroids (3), (26).

11. Castor Oil

Castor oil for healthy skin
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Many of you may remember castor oil from your childhood days when your mother forced you to consume a teaspoon to ease constipation and clean out your system. Well, anecdotal evidence suggests that ingestion of castor oil (yuck!) may help treat ovarian cysts and uterine fibroids. In addition, the presence of ricinoleic acid in castor oil helps to strengthen your immune system. As a result, it makes the uterus more resistant to infections.

protip_icon Trivia
Anecdotal reports suggest that the people of ancient Egypt used castor oil to induce labor.

I tried a combination of these foods to keep my uterus healthy. They helped me tremendously. Hope it works well for you also. Do let me know what you tried by dropping your feedback in the comments section below.

Infographic: Most Effective Food For A Healthy Uterus

The uterus plays a vital role in the female reproductive system, so it is crucial to keep the uterus healthy. And consuming a healthy and balanced diet is the best way to support uterus health. While you can consume all the foods discussed in the article, some are more effective. The infographic below will provide a snapshot of the most effective foods for maintaining a healthy uterus. Check it out.

most effective food for a healthy uterus (infographic)

Illustration: StyleCraze Design Team

Foods for a healthy uterus include fiber-rich foods like fruits, legumes, vegetables, and whole grains. Dairy products, green tea, cold-water fish, lemons, green leafy vegetables, nuts, seeds, and castor oil also help. In addition, following a well-balanced diet, exercising moderately, and maintaining an active lifestyle help promote uterus health and overall well-being. However, please consult your doctor before adding these foods to your diet – especially if you have a preexisting medical condition.

Frequently Asked Questions

How can I keep my uterus healthy?

You should eat a healthy and balanced diet to keep your uterus strong and healthy. Additionally, hydration, regular physical exercise, and stress management can keep your uterus healthy.

Which exercise is best for the uterus?

Kegel exercises and yoga can strengthen your pelvic floor muscles and boost blood circulation (27).

How do you know if your uterus is healthy?

You can get regular checkups done to understand the health of your uterus. If you experience pelvic pain, spotting, vaginal itching or burning, consult your doctor.

Key Takeaways

  • Eating a fiber-rich diet can aid in the elimination of waste and toxins from your body.
  • Consuming dairy products on a daily basis such as yogurt, cheese, milk, and butter is necessary for good uterine health.
  • The vitamin C in lemons may help improve uterine immunity.
  • Fruits high in vitamin C and bioflavonoids may prevent the formation of fibroids in the uterus.
food for healthy uterus_illustration

Image: Dall·E/StyleCraze Design Team

Take charge of your uterine health with the right foods! Watch this informative video to discover the top nutrient-rich foods that promote a healthy uterus and overall reproductive well-being.


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Dietary Fiber Atherosclerosis and Cardiovascular Disease
  2. High-fiber diet reduces serum estrogen concentrations in premenopausal women
  3. Nutrition in Gynecological Diseases Current Perspectives
  4. Environmental Contaminants Affecting Fertility and Somatic Health
  5. Reproductive disorders associated with pesticide exposure
  6. Water supplementation enhances the effect of high-fiber diet on stool frequency and laxative consumption in adult patients with functional constipation
  7. Vegetarian diet and reduced uterine fibroids risk A case-control study in Nanjing China
  8. Phytoestrogen
  9. Micronutrient and Trace Element Levels in Serum of Women With Uterine Fibroids in Lagos
  10. In vitro response of human ovarian cancer cells to dietary bioflavonoid isoquercitrin
  11. Dairy and related nutrient intake and risk of uterine leiomyoma a prospective cohort study
  12. Calcium and bone
  13. Can vitamin D reduce the risk of uterine fibroids?
  14. Calcium and Vitamin D: Skeletal and Extraskeletal Health
  15. Treatment of symptomatic uterine fibroids with green tea extract: a pilot randomized controlled clinical study
  16. Role of omega-3 polyunsaturated fatty acids in the production of prostaglandin E2 and nitric oxide during experimental murine paracoccidioidomycosis
  17. Vitamin C and Immune Function
  18. Omega-3 and omega-6 fatty acid intakes and endometrial cancer risk in a population-based case–control study
  19. Preterm delivery and low maternal serum cholesterol level Any correlation?
  20. Innovations in Health Value and Functional Food Development of Quinoa (Chenopodium quinoa Willd.)
  21. Impact of iron supplementation on patient outcomes for women with abnormal uterine bleeding: a protocol for a systematic review and meta-analysis
  22. Magnesium in the gynecological practice: a literature review
  23. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome
  24. Folate
  25. Quinoa (Chenopodium quinoa Willd.) as a source of dietary fiber and other functional components
  26. Uterine Fibroids and Diet
  27. Effects of Kegel exercises for the management of pelvic floor muscles weakness after episiotomy
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Tracy Tredoux
Tracy TredouxDipION, mBANT, CNHC, AFMCP
Tracy is a fully qualified nutritional therapist with 10 years of experience specializing in gut and immune health. She is a Functional Diagnostic Nutrition Practitioner and uses her knowledge to address the root causes of illness rather than merely manage the symptoms.

Read full bio of Tracy Tredoux
Tanya Choudhary
Tanya ChoudharyHealth & Wellness Writer
Tanya is an ISSA certified Specialist in Fitness & Nutrition. She specializes in writing articles on ingredients that benefit skin, hair, and health. She believes in the right health and lifestyle practices and strives to promote the same to everyone around her.

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Arshiya Syeda
Arshiya SyedaSenior Editor
Arshiya Syeda is a senior editor at StyleCraze with 7 years of experience. Prior to that, she was a content writer and combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Himanshi Mahajan
Himanshi MahajanHealth & Wellness Writer
Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

Read full bio of Himanshi Mahajan