Foods That May Reduce Endometrial Cancer Risk

While you may not have control over certain risk factors for endometrial cancer, you do have power over what you eat. Nutrients in a variety of foods may help you lower your risk by as much as 50%. Include these nutrients in your daily diet:

• Glucosinolates
• Antioxidants
• Ellagic acid
• Dietary fiber
• Phytoestrogens
• Omega-3 fatty acids

Eating cruciferous vegetables (like broccoli, cauliflower, Brussels sprouts, kale, bok choy, and collard and mustard greens) on a regular basis may lower your risk of endometrial cancer by up to 20%. They're filled with glucosinolates – plant compounds that can block cancer cells and prevent the growth and spread of tumors. Other compounds in these vegetables may help break down and clear hormones like estrogen. Having high levels of estrogen raises your risk of endometrial cancer.

Antioxidants can help your body fight free radicals (chemicals that can harm your cells). Your body makes some antioxidants, but not enough. Berries are full of these, including vitamin C, anthocyanins, and ellagic acid. By getting antioxidants from whole foods, you also get fiber and other vitamins and minerals that are good for your health. Add a serving (about half a cup) of fresh or frozen blueberries, strawberries, raspberries, or blackberries to a smoothie, oatmeal, or salad.  

A diet high in fiber may lower your risk of endometrial cancer by as much as 46%. This is a great reason to eat whole grains including oats, brown rice, popcorn, and bulgur, which contains the most fiber of any whole grain. Fiber from whole grains helps absorb and regulate your estrogen levels. It can also help you lose weight, an important part of endometrial cancer prevention.

Aim for 3-6 ounces (one slice of bread or a half-cup of rice) of total grains daily. Make at least half of those whole grains.

Research shows that adding soy products to your diet may reduce endometrial cancer risk by 20%-26%. Foods like tofu, tempeh, edamame, soy milk, and yogurt contain phytoestrogens, which can lower blood estrogen by blocking testosterone from converting into estrogen and binding to estrogen receptors. While soy is healthy, eat it in moderation. Too much can increase estrogen. The FDA recommends 25 grams daily. Talk to your doctor if you have health conditions like hypothyroidism, a soy allergy, kidney disease, or have had breast or uterine cancer before increasing soy intake. 

Omega-3 fatty acids help your cells function. But we can’t make enough of it by ourselves, so we have to get some from food. They're found in fish including salmon, mackerel, white fish, and tuna. You can also get omega-3s from plant-based products like ground flaxseeds, walnuts, and soybean and canola oils. Eating foods with omega-3 fatty acids has been shown to lower inflammation in your body, which is linked to cancer in many ways. You don’t need a lot of omega-3 fatty acids to benefit your health. Experts suggest around 1.5 grams each day (about half an ounce of walnuts) or two 3- to 4-ounce servings of fatty fish each week.