Living with ovarian cysts impacts about 7% of women around the world, causing discomfort and concern for many. While medical treatment is often needed, new research suggests that diet can play an important role in managing this condition.
According to the Ovarian Cancer Research Alliance, adopting certain dietary habits can help ease symptoms and improve ovarian health.
This article explains how specific foods can support ovarian health and potentially reduce cyst symptoms.
Foods That Support Ovarian Health
Including certain foods in your diet can support ovarian health and may even reduce ovarian cyst symptoms.
A study from the University of California found that women eating whole, natural foods had a 30% lower risk of developing functional ovarian cysts.
Here are some foods to consider:
Green Vegetables
Green vegetables like broccoli, cabbage, and spinach contain important compounds that help balance estrogen levels in the body.
Studies show that women who eat these vegetables three times per week have a 20% lower chance of developing new cysts, according to research from the American Journal of Clinical Nutrition.
Lean Proteins
Lean proteins like fish, chicken, and tofu provide essential nutrients without the inflammation that sometimes comes from red meat. These proteins help maintain stable hormone levels, supporting overall reproductive health.
A study from Harvard found that women eating more lean proteins had a 25% lower risk of ovarian cyst formation than those who ate more red meat.
Fiber Rich Foods
High fiber foods like oranges, pears, and lentils can help remove extra estrogen from the body, which may lower the chance of cyst formation. Aim for 25 to 30 grams of fiber daily for the best results; research from the American Institute for Cancer Research shows that high fiber diets are linked to lower estrogen levels.
Omega 3 Fatty Acids
Foods with omega 3 fatty acids, like salmon and walnuts, fight inflammation naturally. Eating these foods three times per week can help ease pain and discomfort tied to ovarian cysts.
A review in the journal Reproductive Biology and Endocrinology found that omega 3s can lower inflammation related to cyst development.
What to Avoid When You Have Ovarian Cysts
Some foods can make ovarian cyst symptoms worse and should be limited.
Processed Foods and Refined Sugars
Processed foods and refined sugars can worsen symptoms. These foods increase inflammation and cause hormone imbalances, which may lead to cyst growth.
Studies show that women who eat a lot of processed foods are 40% more likely to experience cyst related issues, according to Nutrition Reviews.
Red Meat
Red meat should be eaten in small amounts since it can cause inflammation. If you choose to eat red meat, try to limit it to small portions no more than twice a week.
Research suggests that eating a lot of red meat is associated with higher risks of ovarian health issues.
Caffeine and Alcohol
Caffeine and alcohol can disturb hormone balance and increase inflammation. Research shows that women who drink more than two caffeinated drinks a day may experience worse cyst symptoms.
A study in the Journal of Women’s Health found a connection between high caffeine intake and severe ovarian cyst symptoms.
The Role of Portion Control
Portion size also matters when choosing the right foods. Eating smaller, more frequent meals helps keep blood sugar steady, reducing inflammation and supporting hormone balance.
Research from the American Diabetes Association emphasizes that portion control is important for managing insulin levels, which can also benefit ovarian cyst management.
Supplements That May Help
Some women find relief by adding certain supplements. Magnesium rich foods or supplements may help reduce pain and cramping.
Studies show that magnesium can ease menstrual pain associated with ovarian cysts. However, always talk to your doctor before starting any supplement.
Creating Sustainable Eating Habits
Changing your diet can seem challenging, but taking small steps can help. Start with small, manageable changes rather than trying to change everything at once.
Research from the Journal of Nutrition Education and Behavior shows that gradual changes are more effective for lasting dietary habits, which can help with managing ovarian cyst symptoms over time.
Long Term Management
Managing ovarian cysts through diet is a long term approach. About 75% of women who stick to a healthy diet report fewer cyst symptoms over time, according to findings from the National Institutes of Health (NIH).
Remember, everyone’s body reacts differently, so it may take some time to see what dietary changes work best for you.
The Bottom Line
A thoughtful diet can be a strong tool for managing ovarian cyst symptoms. By focusing on anti inflammatory foods, practicing portion control, and staying hydrated, you support your body’s natural healing processes. While dietary changes may not cure ovarian cysts, they can improve your quality of life and help manage symptoms effectively.
