11 Diet Tips to Help Lower Endometrial and Cervical Cancer Risk

Endometrial and cervical cancers happen when changes happen in your cells that make them grow out of control. But you can take steps to protect yourself. While there are no guarantees, healthy food choices are one way to lower your risk. 

It may help lower your cancer risk to eat a variety of fruits and vegetables. They contain cancer-fighting compounds, including antioxidants, flavonoids, folate, and carotenoids. They may lower the risk for cervical cancer by helping your immune system fight HPV, a virus linked to 95% of cases. Several studies have linked fruits and veggies to reduced risk for endometrial cancer, but the evidence is mixed.

There’s a myth that tofu and other foods containing soy might increase your cancer risk. But one study found eating more soy reduced the risk for endometrial cancer by 20%. Though more study is needed, isoflavone compounds in soy may act in ways that protect against cancer. Other soy-based foods include soy milk, edamame, and tempeh. 

There’s a strong link between sugar and endometrial cancer. Sugary or starchy foods like potatoes, white bread, candy, and pastries make your blood sugar spike after you eat them. This is a risk factor for endometrial and cervical cancer. One study found a 78% greater chance of endometrial cancer in women who drank the most soda or other sugar-sweetened drinks compared to women who drank the least. 

Some studies suggest regular coffee drinkers get endometrial cancer less often than women who rarely or never drink coffee. Green tea may come with similar benefits. It’s not clear why, but the caffeine and other compounds in coffee and green tea may affect your hormones or metabolism in ways that make certain cancers less likely. However, not all studies show a link between coffee, tea, and gynecologic cancers.

There’s some evidence that drinking up to one drink a day may lower your risk of endometrial cancer. But more than 2.5 alcoholic drinks per day could raise your chances of having it by up to 25% compared to nondrinkers. The evidence is mixed, but alcohol use may raise your chances of HPV infections that don’t go away. HPV infection causes nearly all cases of cervical cancer. It’s generally healthiest to drink in moderation, if at all.
 

Studies looking for a link between endometrial cancer and eating meat haven’t shown a clear pattern. Some suggest a connection between this cancer and red meat. But others haven’t confirmed it. It’s possible that diets high in iron and saturated fat carry a greater endometrial cancer risk. To lessen your risk, choose lean meats such as skinless chicken breast, fish, beef or pork loin, and ground beef or turkey that’s at least 90% lean. 

Many dairy products also contain saturated fat that could influence your likelihood of cancer. One study found that menopausal women who had three or more servings of dairy per day had a 40% greater chance of having endometrial cancer than those who had less than one. To reduce saturated fats from dairy, choose skim, 2%, or low-fat milk or yogurt. Use cheeses made with part skim milk, like mozzarella or ricotta. And skip or limit butter. 

Diets high in whole grains and fiber might come with a lowered risk for endometrial or other cancers. But at least one study of more than 24,000 women didn’t find any clear link. Plant-based diets with lots of fruits, vegetables, whole grains, and beans may reduce your cancer risk. But eating more whole grain and fiber can’t guarantee you’ll be less likely to get endometrial or cervical cancer.

A diet containing essential vitamins and minerals may lower your risk for many cancers. One study suggests that niacin and minerals like zinc, iron, and copper can help lower your odds of cervical cancer. Evidence points to benefits for endometrial cancer in beta-carotene and vitamins B1, C, and E. But keep in mind: It’s best to get your nutrients from food. Long-term studies haven’t shown that a daily multivitamin lowers your common cancer risk.

Studies show a body mass index (BMI) over 30 is linked to having endometrial cancer, and the odds go up the more you gain. You may lower your risk of these cancers with a balanced diet that helps you maintain a healthy weight. If you’d like to change your diet for cancer prevention and other health benefits, talk to your doctor or a dietitian.

While there isn’t an endometrial cancer diet, the Mediterranean diet provides a balance of complete nutrients. It focuses on fruits and vegetables, whole grains, and fish and lean meats. It keeps foods like sugar, dairy, and fats to a minimum. Researchers have found that this diet can have a positive effect on your chances of getting endometrial and cervical cancer.