What Foods Help Lower Estrogen Levels?

Estrogen dominance occurs when individuals have excessive amounts of estrogen, a crucial sex hormone. This imbalance is linked to various health concerns, including breast and ovarian cancers, as well as polycystic ovary syndrome (PCOS). 

Studies suggest that certain ways of eating can lead to increased estrogen levels, whereas different dietary choices and particular foods might help reduce these levels

This article will cover how your diet influences your estrogen levels, highlighting which foods can elevate them and which dietary habits and foods can help achieve a healthier estrogen balance.

Table of Contents

Understanding Estrogen Imbalance

Having too much estrogen in your body can cause various symptoms. Some people might feel bloated, experience mood swings, or find that they gain weight easily. Over time, high estrogen levels can lead to more serious health issues, such as certain cancers and polycystic ovary syndrome (PCOS).

Several factors can raise estrogen levels. These include stress, being overweight, and exposure to chemicals that act like estrogen in your body. Your diet also plays a significant role. Eating certain types of foods, such as soy, flaxseed, dark chocolate, etc., can increase estrogen levels, while other foods like whole grains, beans, and vegetables can help lower them.

It’s important to recognize when your estrogen might be too high and understand that you have options to manage it, including changes to what you eat. This part of managing your health involves being mindful of your diet and lifestyle choices to help keep your estrogen levels in check.

How to Lower Estrogen Levels Through Diet

Choosing the right foods is a powerful way to balance your hormones, including estrogen. Eating a diet that supports your liver and gut health is key because these organs help remove excess estrogen from your body.

For your liver to work well, it needs nutrients found in certain foods that help it process and get rid of extra estrogen. Your gut health is also important because a healthy digestive system helps eliminate hormones you don’t need. If your gut isn’t working well, estrogen can stay in your body longer than it should.

By focusing on foods that support these parts of your body, you can help lower high estrogen levels. This means eating lots of vegetables, especially those known for their ability to help with hormone balance, and foods rich in fiber. It also means being careful with alcohol and processed foods, as they can make it harder for your liver and gut to do their job.

In addition to what you eat, how much you eat and the quality of your food matter too. Choosing whole, unprocessed foods as much as possible and paying attention to portion sizes can also support hormone balance.

These dietary changes can be a simple yet effective way to help manage estrogen levels and improve overall health.

Foods That Help Lower Estrogen Levels

foods that can help lower estrogen levels

Eating certain foods can help you lower your estrogen levels. Here are some of the best choices:

Cruciferous Vegetables

Vegetables like broccoli, cauliflower, and kale are great for balancing hormones. They have special compounds that help your liver break down excess estrogen.

Fiber-Rich Foods

Foods high in fiber, such as flaxseeds, beans, and whole grains, help remove estrogen from your body. They do this by binding to the hormone in your digestive system and helping it exit your body when you use the bathroom.


Eating mushrooms like shiitake, portobello, and reishi can lower the amount of estrogen your body makes. This happens because mushrooms reduce the activity of an enzyme involved in estrogen production.

Omega-3 Fatty Acids

Foods rich in omega-3s, like wild-caught salmon, flaxseeds, and chia seeds, are good for hormonal health. They help improve the sensitivity of the cells in your body to hormones, including estrogen.

Polyphenol-Rich Foods

Green tea, berries, and dark chocolate are full of polyphenols. These compounds support the process of getting rid of excess estrogen and also provide antioxidant benefits, protecting your cells from damage.

Soy and Soy Products

Foods like tempeh, miso, and tofu contain phytoestrogens, which are plant-based compounds that can block estrogen from attaching to cells in your body. Eating these foods in moderation can help keep your estrogen levels in check.

Including these foods in your diet can help you manage your estrogen levels naturally. Remember, the key is to eat a variety of these foods regularly as part of a balanced diet.

Lifestyle Factors and Considerations

Along with eating the right foods, there are other parts of your life that can help you keep your estrogen levels balanced.

Balanced Diet

Eating a variety of healthy foods is important. This means not just focusing on one type of food but getting a mix of fruits, vegetables, proteins, and whole grains. This helps your body get all the nutrients it needs to work well.

Portion Sizes and Food Quality

Paying attention to how much you eat and choosing high-quality foods is also key. Try to eat natural, unprocessed foods as much as possible. Eating too much or consuming lots of processed foods can make it harder for your body to maintain hormone balance.

Other Lifestyle Changes

Exercise, stress management, and getting enough sleep are also important for hormonal health. Regular exercise helps manage your weight, which can reduce estrogen levels. Reducing stress through activities like meditation or yoga can also help. Good sleep is crucial because your body needs time to rest and repair, including balancing hormones.

Making these lifestyle changes can support the dietary efforts you’re making to balance your estrogen levels. Together, these changes can have a positive impact on your overall health.

Practical Tips for Incorporating These Foods into Your Diet

Changing your diet to help balance your estrogen levels can seem challenging, but it doesn’t have to be. Here are some simple ways to start:

Meal Planning and Recipes

Start by planning your meals for the week. Include foods from the list that lower estrogen levels, like cruciferous vegetables and fiber-rich foods. Look for recipes that use these ingredients. For example, you could make a stir-fry with broccoli and cauliflower or a breakfast smoothie with flaxseeds and berries.

Gradual Changes

You don’t have to change everything at once. Start by adding one or two new foods to your diet each week. This way, you can slowly get used to new tastes and habits.

Portion Control

Be mindful of how much you eat. Eating too much of even healthy foods can contribute to weight gain. Using smaller plates or checking serving sizes can help you eat just the right amount.

Quality Matters

Whenever possible, choose fresh, whole foods. Processed foods often have added chemicals and sugars that can affect your hormone levels. Fresh foods provide the most nutrients and support your health best.

Consult Healthcare Providers

If you’re making significant changes to your diet or have health conditions, talking to a doctor or dietitian is a good idea. They can give you personalized advice and ensure your diet supports your health goals.

Remember, these changes can help you feel better and improve your health. It’s about making small adjustments that add up to a big difference in how you feel.

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Keeping your estrogen levels balanced is important for your health. DIM 3X is designed for men 40 years and older, aiming to balance their hormones easily. If you start taking one capsule of DIM 3X every day, you might start seeing the benefits for your hormones in just two weeks.

The secret to its effectiveness is taking it every day because the support it gives your hormones builds up over time. DIM 3X is made to fit into your daily routine without hassle.

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Get the best estrogen supplement to balance your estrogen levels today! DIM 3X is the best natural way for men to help balance hormones. It is more powerful and effective than any other estrogen supplement on the market.

Frequently Asked Questions

How can I lower my estrogen levels naturally?

To lower estrogen levels naturally, focus on dietary changes, regular exercise, managing stress, and ensuring enough sleep. Incorporating specific foods known to help balance estrogen, maintaining a healthy weight, and avoiding exposure to estrogen-like chemicals can also make a significant difference.

What foods decrease estrogen levels?

Foods that can help decrease estrogen levels include cruciferous vegetables (like broccoli, cauliflower, and kale), fiber-rich foods (such as flaxseeds, beans, and whole grains), mushrooms, foods high in omega-3 fatty acids (like wild-caught salmon and flaxseeds), and polyphenol-rich foods (including green tea, berries, and dark chocolate).

How do you flush excess estrogen?

To flush excess estrogen from your body, ensure your diet is rich in fiber, which helps eliminate estrogen in the digestive tract. Supporting liver health with foods that aid in detoxification, such as cruciferous vegetables, and staying hydrated can help your body efficiently remove excess estrogen.

Are eggs good for lowering estrogen?

Eggs can be a part of a balanced diet aimed at lowering estrogen levels, as they provide high-quality protein and nutrients that support overall health. However, eggs do not specifically lower estrogen. Instead, focus on foods like whole grains, vegetables, and beans, which directly affect estrogen metabolism and elimination.

About Eric Barnett

Avatar photoEric is a personal trainer and avid outdoor enthusiast who strives to always be on the forefront of health innovation. A father of two who recognized early on that as he aged, he needed to keep his body and nutrition in check to keep living life to the fullest.

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