Eating for Ovarian Health

Every September, Ovarian Cancer Awareness Month brings attention to a disease often dubbed the “silent killer” due to its subtle symptoms and lack of effective early screening tools. But while researchers continue to search for better diagnostics and treatments, one powerful tool may already be in our hands — or rather, on our plates.

Emerging research suggests that lifestyle choices, including diet, may play a role in reducing the risk of ovarian cancer or supporting better outcomes. While food alone isn’t a cure or guarantee against cancer, eating with ovarian health in mind could help lower inflammation, support immune function, and reduce certain risk factors.

The Diet-Cancer Connection

There’s no one-size-fits-all “anti-cancer diet,” but a growing body of evidence supports a link between what we eat and how our bodies respond to cancer-related processes, such as inflammation, oxidative stress, and hormone regulation. Inflammation, in particular, is increasingly recognized as a contributor to the development and progression of many cancers — including ovarian.

Foods That May Lower Ovarian Cancer Risk

1. Fruits and Vegetables (Especially Colorful Ones)

A diet rich in a variety of fruits and vegetables provides antioxidants, phytochemicals, and fiber that may help protect cells from damage. Cruciferous vegetables like broccoli, kale, and Brussels sprouts have been studied for their cancer-fighting compounds.

Key nutrients: Vitamin C, beta-carotene, flavonoids, and sulforaphane.

2. Whole Grains and Fiber

Whole grains (like brown rice, quinoa, and oats) and legumes help regulate blood sugar and may aid in reducing estrogen levels — a factor in hormone-related cancers.

Tip: Aim for at least 25 grams of fiber per day.

3. Healthy Fats

Omega-3 fatty acids, found in fatty fish (salmon, mackerel, sardines), walnuts, and flaxseeds, have anti-inflammatory properties that could contribute to cancer prevention.

Avoid: Trans fats and processed seed oils (e.g., soybean or corn oil), which can promote inflammation.

4. Green Tea

This antioxidant-rich beverage contains catechins, compounds that have been shown in some studies to slow tumor growth in ovarian cancer cells.

5. Spices Like Turmeric and Ginger

Both have potent anti-inflammatory effects. Curcumin, the active compound in turmeric, has been researched for its potential to suppress cancer cell proliferation.

Foods and Habits to Limit

1. Processed Meats and Red Meats

Diets high in processed or red meats have been linked to an increased risk of several cancers. Choose lean poultry or plant-based proteins more often.

2. Added Sugars and Refined Carbs

High-glycemic diets can contribute to insulin resistance, which may influence cancer risk through hormone disruption and chronic inflammation.

3. Alcohol

While moderate alcohol consumption is common, it can increase estrogen levels and has been associated with a slightly elevated risk of several cancers, particularly in women.

Lifestyle Factors That Complement a Healthy Diet

• Regular Exercise: Physical activity helps regulate hormones, reduce inflammation, and maintain a healthy weight — all important for cancer prevention.

• Weight Management: Obesity is a known risk factor for ovarian cancer. A healthy diet can support sustainable weight control.

• Limit Environmental Toxins: Where possible, reduce exposure to endocrine-disrupting chemicals (found in some plastics, cosmetics, and pesticides), which may influence hormone-driven cancers.

What About Supplements?

While it may be tempting to load up on vitamins, the evidence is mixed on whether supplements provide the same benefits as whole foods. A food-first approach is generally recommended. That said, women with specific deficiencies (e.g., Vitamin D) should consult with their healthcare provider about appropriate supplementation.

Diet as a Preventative Tool

No food or diet can completely eliminate the risk of ovarian cancer — especially considering that genetics (like BRCA mutations) and age play significant roles. However, making informed dietary choices is a tangible way to support overall reproductive and immune health.

Eating for ovarian health isn’t about restriction. It’s about nourishment, balance, and giving your body the tools it needs to function at its best. In the absence of a clear early detection test for ovarian cancer, prevention through lifestyle may be one of our most empowering strategies.

Want to take action this Ovarian Cancer Awareness Month?
Start with one small change — swap processed snacks for fresh fruit, add a side of greens to your dinner, or simply choose water over soda. Your body (and your ovaries) will thank you.