The Top 8 Foods That Reduce Estrogen In The Body

Foods Lowering Estrogen Level

In this article, we’ll discuss some of the best foods that reduce estrogen in the human body; as well as a few foods that you should avoid.


Estrogen is an essential hormone both in females and males. However, a wide range of symptoms and medical conditions are likely to cause due to high estrogen levels. So, we shall have an accurate idea of what estrogen is, symptoms produced in the body, and the foods preferable to reduce high levels of the hormone.

What Is Estrogen?

Estrogen is the primary female sex hormone but is present in males too. Like the way females have estrogen levels in the body, males have more or less equivalent amounts of testosterone. Estrogen has a significant role in the menstrual cycle and reproductive system of females, while sexual functioning is balanced with this hormone in males. But it can be a threat to overall health in either gender when there are higher levels detected.

Symptoms Of High Estrogen Levels

The adverse effects of excess estrogen are different when compared to females and males. Below is the list in two separate sections:

1. In Females

Estrogen at high levels in women results in weight gain. This put-up can be confirmed with an observation around the waist and hips as it increases. Excess estrogen can also cause menstrual problems, including:

  • irregular periods
  • severe symptoms of PMS
  • heavy bleeding
  • light spotting

Females with high estrogen can experience other symptoms, including:

  • cold hands and feet
  • bloating
  • difficulty sleeping
  • hair loss
  • fatigue
  • headaches
  • mood changes, depression, or anxiety
  • low sex drive
  • swollen or tender breasts
  • noncancerous breast lumps
  • uterine fibroids, which are noncancerous growths that develop on, in, or around the uterus
  • problems with memory

2. In Males

Men face fewer symptoms with high estrogen levels compared to women, including:

  • erectile dysfunction
  • infertility
  • enlarged breasts, or gynecomastia

Lower Testosterone is a rare issue in women, although it is quite common as men grow. Low T in men is due to high levels of estrogen. So, people of both sexes with high estrogen levels can follow a proper diet that can reduce more elevated levels of the hormone.

Foods That Reduce High Estrogen Levels

Different species of plants work against increasing levels of estrogen. Fewer compounds, including certain phytochemicals, help reduce estrogen, while others tend to add the count. Summing up the hormone by phytoestrogens is in a way that has a similar physical structure and functionality.

So be curious about the diet that resembles the anti-estrogen formula after proper consultation and suggestions from the doctor. It’s always better to have a clear picture of health after an assessment by the physician. Let’s now have different solid and liquid forms of foods that reduce estrogen levels depending on various body conditions.

1. Cruciferous Vegetables 

Reducing higher estrogen levels is the best possibility when having cruciferous vegetables regularly. High levels of phytochemicals work on metabolizing hormone production as the intake of these vegetables happens.

Have a look at the list of different cruciferous vegetables:

  • cauliflower
  • broccoli
  • cabbage
  • brussels sprouts
  • kale
  • bok choy
  • collard greens
  • rutabagas
  • turnips

Few cruciferous vegetables can be taken raw while many others taste wonderful with many cooking ways.

2. Carrots

Vitamin A rich element beta-carotene is present in vegetables and fruits with colors red and orange. These two different color foods, when entering the body, reduce the growth of estrogen receptor.

While carrots, melons, sweet potatoes, squashes, and mango contains beta-carotene, the primary cause of usage can be a success and also act on reducing negative breast tumor cells.

3. Mushrooms 

Mushrooms can be sub-categorized and include shiitake, crimini, portobello, and baby button. All these foods have the capability of blocking estrogen by preventing the production of aromatase in the body. The primary function of aromatase is the conversion of androgens to estrogens.

Many people around the world popularly love to consume salads that include raw mushrooms. Other recipes taste amazing when these food supplements add flavor along with chopped onions. But it is a caution to pick the organic mushroom at stores over the ones that grow across surroundings of forests or rocks. And be sure that the organic ones are free from pesticides, as they can be more efficient, too.

4. Red Grapes

Resveratrol and proanthocyanidin are chemicals present on the skin and seeds of red grapes, respectively. The two chemicals are known to block estrogen production.

Eating organic red grapes alone or with addition to green salads can be one of the best ways to control higher levels. These fruits can be stored at room temperature or in the refrigerator. And don’t forget to clean and eat this estrogen-blocking food.

5. Pomegranates 

Fruits that exist in different varieties have varying properties in body functioning. Pomegranates can be the best estrogen-blocking fruit that is high in phytochemicals. These fruits also act as antioxidants, as many researchers prove.

Pomegranates can be consumed as solid or liquid with similar properties in any form. Many people love having pomegranates as it is in the solid-state, while few prefer making the juice for fluid consumption.

6. Seeds 

Flax seeds contain the highest levels of polyphenol micronutrients and lignans that act against higher estrogen levels in the bloodstream. Sesame also has approximately the same polyphenols levels as flax.

Talk to the doctor before consuming flax seeds as lignans act as phytoestrogens. These enzymes may help reduce the hormone levels in a few cases, while there may be symptoms of estrogen addition in others. So, the flax and sesame seeds can be an addition to any regular foods or fruits.

7. Whole Grains 

Naturally, unrefined whole grains have bran, endosperm, and germ that work as anti-estrogen polyphenols and phytoestrogen nutrients as the seeds do.

Below are many forms of food available to take as whole grains:

  • rice
  • oats
  • wheat
  • millets
  • corn
  • barley

All these forms include pasta, bread, and cereals as top-level categories of whole grain supplements.

8. Green Tea 

A perfect habit of drinking green tea daily can reduce the risk of higher estrogen levels in the body heart diseases. This liquid form is also a great source of polyphenols and has excellent health care properties.

Green tea across different physical stores around the world is available in different flavors. Mint, ginger, lemon, and ginseng are the flavors, and green tea can be in consumption in either hot or cold conditions.

Foods To Avoid

There is no particular evidence that may influence estrogen levels to go high when consuming certain foods. But the following foods may be a cause:

1. Meat And Dairy Products

Male animals also produce small amounts of estrogen as the men do, and so avoiding meat may help not to increase these hormone levels in humans.

Female cattle, including cows, are injected with estrogen to produce abundant milk. People having a habit of milk consumption need to ignore dairy products, including butter, sweets made of milk, and other forms to reduce high levels in the body.

2. Legumes

Large consumption of legumes in different forms like peanuts, lentils, and chickpeas may increase estrogen levels as they are phytoestrogen-rich compounds.

These supplements hold a positive note in limited consumption with high proteins, risk of heart diseases, and minimize metabolic syndrome risks. Also, legumes can be good alternatives for meat, but as said, not at a higher count of consumption daily.

3. Grains

Zearalenone is a fungus present these days in rice, barley, wheat, and maize. This fungus can be an estrogen enriching element at times.

As the food supplements under grains category are well refined using the fast processing equipment, research proves contamination happened in Europe among 32 percent of more than 5,000 mixed-cereal samples containing zearalenone.

4. Alcohol

Alcohol consumption is dangerous in raising estrogen levels and lowering testosterone levels too. The practice can sometimes lead to breast cancer, heart diseases, cardiovascular issues, and other health imbalances. So the doctors across the globe are trying to bring awareness with the risks of alcohol consumption.

Natural Ways To Reduce Estrogen Levels

Here are a few steps to reduce high levels naturally, particularly in women. Maintaining proper estrogen levels may, in turn, increase testosterone levels in Low T cases.

People who are concerned about the effects of high estrogen may benefit from making beneficial lifestyle changes, such as:

  • reducing the number of calories in the diet
  • reducing plastic usage to the possible extent
  • getting adequate sleep daily
  • eating enough and with proper nutrition
  • reducing over-exercise
  • stress relief activities such as meditation, etc
  • attending doctors counseling for other significant concerns that relate high estrogen levels