Estrogen Dominance Diet: Foods to Eat and Avoid

Estrogen dominance is what every man or woman wants to avoid. 

Doing so isn’t mission impossible. 

There’s a lot you can do to manage or prevent estrogen dominance. 

Everything starts with diet. Simple modifications in your daily menu can do wonders for your hormone profile. 

In this post, you’re going to learn more about the estrogen dominance diet, including foods to eat, avoid, and a lot more. 

What is estrogen dominance?

Estrogen dominance is a condition wherein levels of the hormone estrogen are higher compared to progesterone in the body. That means even if estrogen is within normal range, you can have estrogen dominance if progesterone levels are low. 

A common misconception is that estrogen dominance affects only women, but that’s not correct. Just like men have estrogen, they can also have estrogen and progesterone dominance. 

You see, men’s adrenal glands and testes produce progesterone. In males, this hormone is necessary for the production of testosterone and sperm. Progesterone in women is necessary for pregnancy and preparing the uterus lining for the baby. 

On the other hand, the presence of estrogen in the male body was detected over 90 years ago. The main form of estrogens in men is estradiol, which plays a role in male sexual function by modulating libido, spermatogenesis, and erectile function. It also plays a role in liver health.

A domino effect may ensue when hormones aren’t in balance, and you’re bound to experience various problems. The same happens when estrogen levels are higher than normal or when progesterone is too low; you may develop estrogen dominance. 

The whole story of estrogen dominance started in 1996 when John R. Lee and Virginia Hopkins published a book about estrogen dominance and menopause. Some women may have it due to birth control, such as ethinylestradiol, which can affect their menstrual cycle.

Indeed, the term is usually associated with women even though males can also experience significant body changes due to this problem. 

Further in this post, you’re going to learn how to lower estrogen naturally by eating estrogen-reducing foods and avoiding those that impair the balance of this hormone.

Get Your FREE Low Testosterone Diet Plan

  • The ultimate testosterone boosting diet
  • combined with exercise & lifestyle advice
  • Developed exclusively by our nutritionist

By clicking “Download Now”, I agree to Ben's Natural Health Terms and Conditions and Privacy Policy.

How do I know if I have estrogen dominance? 

Estrogen dominance manifests itself through a wide range of symptoms. These include:

Higher estrogen levels in the body have a major impact on male psychological well-being, so they may be prone to depression. Other symptoms of estrogen dominance in men include reduced sex drive and sperm concentration, hair loss, decreased muscle mass, loss of bone density, and difficulty concentrating.

Nutrition has a significant influence on every aspect of our health and wellbeing. The food you eat can also influence hormones and support or disturb their balance. Some dietary patterns promote estrogen dominance and increase the risk of health problems in relation to this hormonal imbalance.

A growing body of evidence confirms that the Western diet is linked to consistently high estrogen levels. The term Western diet or Standard American Diet describes a modern dietary pattern indicated by a high intake of heavily processed and prepackaged foods, red meat, refined grains, sugar, saturated and trans fats, and other unhealthy ingredients.

It’s also important to mention that the Western diet is associated with obesity. Being overweight or obese increases the risk of health problems such as diabetes, cardiovascular diseases, arthritis, and many others. 

Excess weight also affects your hormone profile. For example, overweight and obesity reduce testosterone levels in men. 

At the same time, a study from the Hormone and Metabolic Research confirmed obesity is linked to decreased progesterone in males. Since progesterone levels are low, the affected men are more susceptible to estrogen dominance. Plus, estradiol levels are typically higher in obese or overweight men.

In other words, diet and estrogen dominance are linked more than most people believe. An unhealthy diet may cause a chain of events that results in estrogen dominance in men and thereby impairs their quality of life.

On the other hand, a healthy, well-balanced diet promotes optimal hormone balance and helps prevent or manage estrogen dominance. An estrogen dominance diet plan isn’t complicated; learn more about it below.

5 foods to eat if you’re estrogen dominant

As seen above, foods you consume can either support hormone balance or impair it. Below, you can learn more about foods and dietary patterns to eat if you’re estrogen dominant. 

1. Cruciferous vegetables

Cruciferous vegetables are among the most significant foods that lower estrogen because they contain indole-3-carbinol, a chemical with anti-estrogen effects. 

In other words, consumption of cruciferous vegetables such as cauliflower, broccoli, bok choy, and Brussels sprouts can reduce estrogen production in men. 

It’s also useful to mention that consumption of these vegetables can also lower the risk of prostate cancer.

2. Turmeric and curcumin

Turmeric is a spice containing curcumin, giving it a distinctive, vibrant yellow color. Evidence shows curcumin has the potential to decrease estrogen levels. 

Moreover, a high intake of curcumin can increase testosterone levels. This is particularly important for men with low testosterone levels who want to increase them naturally. 

While more research is necessary, current evidence on these estrogen-blocking foods is promising. The best thing about turmeric is that you can easily add it to your diet with other foods to lower estrogen. Plus, turmeric and curcumin dietary supplements are also available. 

turmeric benefits

3. Mushrooms

Some types of mushrooms can help manage (or prevent) estrogen dominance by increasing testosterone levels in the body. 

A good example is the oyster mushroom, which contains an enzyme that can block aromatase action, converting testosterone to estrogen. By blocking aromatase, these mushrooms can decrease estrogen levels in the body.

White button mushrooms can also act on hormones and become powerful estrogen-lowering foods. This type of mushroom can reduce both estrogen and testosterone, which can positively impact men with prostate cancer. 

4. Fatty fish

Foods that decrease estrogen also include fatty fish like salmon or mackerel are rich in Omega-3 fatty acids, zinc, and vitamin D, all of which are important for hormonal health. 

Vitamin D is particularly important here because men with low levels of this sunshine vitamin also tend to have low testosterone. 

5. Pomegranates

Pomegranates are abundant in vitamins and exhibit strong antioxidant effects. This delicious fruit also contains anti-estrogenic compounds, meaning they could help you fight estrogen dominance. 


Dietary patterns to manage estrogen dominance

Men and women with estrogen dominance can manage their condition through diet. Various foods help manage this problem. 

Instead of focusing on specific foods, you may want to consider changing your dietary pattern altogether. 

The most important dietary patterns for the management of estrogen dominance include:

Mediterranean diet 

The Mediterranean diet is abundant in fruits and vegetables, healthy fats, and fish. This diet focuses on whole foods and fresh ingredients, thus encouraging you to avoid or reduce your intake of processed foods. Remember, unhealthy processed foods could increase estrogen levels. 

The Mediterranean diet is also abundant in protein. Evidence shows subjects on the Mediterranean diet experienced a 40% decrease in estrogen levels compared to their counterparts who didn’t make dietary changes. Unlike fad diets, this eating pattern isn’t restrictive, which is why it’s easy to follow.


Plant-based diet 

People who eat plant-centric diets tend to have lower estrogen levels than their counterparts who don’t adhere to this eating pattern. They also have a lower risk of health problems associated with estrogen excess. 

The important thing to remember is that you don’t have to become a vegan to eat a plant-based diet unless you want to. It’s important to make sure more than half of the food on your plate accounts for plant foods.

Fiber-rich diet 

This diet helps reduce estrogen levels and may protect against cancers linked to estrogen dominance. 

For example, whole grains are a wonderful source of fiber, and they may decrease cholesterol absorption. Cholesterol is a precursor to estrogen, which could reduce the concentration of circulating estrogen in the body. 

A fiber-rich diet could aid the management of estrogen dominance by decreasing absorption of this hormone in the colon and increasing its excretion through fecal matter. If you’ve been wondering how to flush out excess estrogen, this is a great solution.

What foods should you avoid if you are estrogen dominant?

While some foods can support the balance of your hormones and help fight estrogen dominance, others can do the opposite. Various foods can, actually, pave the way to estrogen dominance. 

For that reason, you may want to check out the following high-estrogen foods to avoid or reduce their intake.  

1. Dairy and meat

Animal products may contribute to estrogen dominance because animals also contain these hormones. Cow’s milk, for example, is a source of estrogenic compounds too. 

At the same time, red meat could also worsen your estrogen dominance and increase the risk of health problems linked to high levels of this hormone. 

While dairy and meat are foods to avoid with estrogen dominance, cutting them out of your diet is easier said than done for many people. 

If you simply can’t avoid dairy and meat entirely, you may want to reduce the consumption of these foods. 


2. Legumes

Legumes are a major component of a healthy and well-balanced diet. But, you should reduce your intake of these foods due to their phytoestrogen content, especially in the form of isoflavones. 

Some isoflavones can increase the production of estrogen. Legumes include peanuts, lentils, and chickpeas. 

This subject requires further research. If you eat a plant-based diet, legumes may serve as a good source of protein. However, to manage estrogen dominance, you may want to control how much you eat.

3. Alcohol

Heavy alcohol intake can lower testosterone levels and increase estrogen in the body. It can also cause other problems in men, including erectile dysfunction. 

Alcohol could also aggravate other effects of low testosterone, such as weight gain. Additionally, alcohol is bad for your liver. For that reason, it may negatively affect the liver breakdown of estrogen.

4. Nuts and seeds

Nuts and seeds, although incredibly healthy, are also abundant in phytoestrogens. While it would be difficult to avoid them entirely, you may want to consider reducing the intake of almonds, Brazil nuts, cashews, pine nuts, pumpkin and sunflower seeds, walnuts, and sesame seeds.

estrogen blocker for men

How can I naturally balance my estrogen dominance?

Besides a nutrient-rich diet, there are many other things to do in order to balance estrogen dominance. 

Here’s how to reverse estrogen dominance naturally:

Exercise regularly 

Regular exercise can decrease levels of circulating estrogen, support healthy regulation of estrogen, and promote healthy testosterone levels. You may want to do cardio and strength training on alternate days. 

Besides exercise, you may want to increase physical activity levels in general. Try to participate in different activities in order to stay active. 

House chores, gardening, daily walks, and other activities can help you stay in shape and support hormone balance.

Lose weight 

Being overweight or obese lowers testosterone in men and may increase estrogen. Weight loss is an important treatment measure. A combination of a healthy diet and regular exercise works best.

Manage stress 

When you’re stressed out, levels of the hormone cortisol increase significantly. Cortisol and testosterone act in a seesaw manner, meaning testosterone levels go down. By managing stress, you can support the balance of your hormones.

Get enough sleep 

Being sleep-deprived depletes energy levels and wreaks havoc on your hormone profile. For that reason, aim to get seven to nine hours of sleep every night.

melatonin supplement

Avoid exposure to estrogenic compounds 

BPA is a good example of an estrogenic compound in the environment. You may want to avoid using bottles that aren’t BPA-free. Also, read the labels of products you use to avoid harsh ingredients that could disrupt your endocrine glands.

Consider taking supplements for estrogen dominance 

Nowadays, it’s easy to find products that may perform estrogen detox and act as a home remedy to reduce estrogen levels in the body. 

Detoxing estrogen or xenoestrogens detox means flushing out the excess of this hormone and its metabolites from the body.

Our Estrogen Blocker for Men: Estro Clear

Estro Clear is an all-natural, clinical-grade estrogen blocker for men. Estro Clear works as part of a healthy diet and lifestyle to help reduce excess estrogen for men with estrogen dominance or low testosterone levels.

estro clear review

Studies show the active ingredients in this natural hormone treatment have a clear anti-estrogenic effect. This, therefore, helps to rebalance your hormone levels which have a positive impact on your sexual and prostate health.

Moreover, by lowering their estrogen level, men can regain their masculine traits and may find it easier to lose weight naturally.  

Find out more about Estro Clear.

How long does it take to reverse estrogen dominance?

There is no specific timeframe within which everyone can reverse estrogen dominance or resolve hormone imbalance. The exact time varies from one person to another. Your overall health, lifestyle, and severity of estrogen dominance play a role here. 

Most people can reverse estrogen dominance and other hormone imbalances within four months if they make necessary lifestyle adjustments. 

Reversing hormone imbalances requires a proactive step-by-step approach to make your lifestyle healthier. This shouldn’t be a short-term program that you’ll follow for a while and continue with old unhealthy habits. 

It’s not just about reversing estrogen dominance but maintaining these results. For that reason, you need to make healthy habits an integral component of your lifestyle. 

It also helps to get informed on how to decrease estrogen, estrogen dominance treatment, blood tests, medicine the doctor may prescribe, and other parts of the process.


Estrogen dominance affects men too, not just women. When that happens, men experience various symptoms that impair their health and quality of life. 

Fortunately, it’s possible to manage this problem with a well-balanced diet and healthy lifestyle. This article focused on how to lower estrogen and avoid complications estrogen dominance would cause.

Explore More

estrogen blocker for men

Ben’s Estrogen Blocker for Men: Estro Clear.


  1. Oettel M, Mukhopadhyay AK. Progesterone: the forgotten hormone in men? Aging Male. 2004. 
  2. Hess RA, Cooke PS. Estrogen in the male: a historical perspective. Biol Reprod. 2018. 
  3. Stanikova D, Luck T, Bae YJ, Thiery J, Ceglarek U, Engel C, Enzenbach C, Wirkner K, Stanik J, Kratzsch J, Riedel-Heller SG. Increased estrogen level can be associated with depression in males. Psychoneuroendocrinology. 2018.
  4. Sánchez-Zamorano LM, Flores-Luna L, Angeles-Llerenas A, Ortega-Olvera C, Lazcano-Ponce E, Romieu I, Mainero-Ratchelous F, Torres-Mejía G. The Western dietary pattern is associated with increased serum concentrations of free estradiol in postmenopausal women: implications for breast cancer prevention. Nutr Res. 2016.
  5. Fung TT, Hu FB, Barbieri RL, Willett WC, Hankinson SE. Dietary patterns, the Alternate Healthy Eating Index and plasma sex hormone concentrations in postmenopausal women. Int J Cancer. 2007.
  6. Rakhra V, Galappaththy SL, Bulchandani S, Cabandugama PK. Obesity and the Western Diet: How We Got Here. Mo Med. 2020.
  7. Fui MN, Dupuis P, Grossmann M. Lowered testosterone in male obesity: mechanisms, morbidity and management. Asian J Androl. 2014.
  8. Blanchette S, Marceau P, Biron S, Brochu G, Tchernof A. Circulating progesterone and obesity in men. Horm Metab Res. 2006.
  9. Cohen PG. Obesity in men: the hypogonadal-estrogen receptor relationship and its effect on glucose homeostasis. Med Hypotheses. 2008.
  10. W Watson G, M Beaver L, E Williams D, H Dashwood R, Ho E. Phytochemicals from cruciferous vegetables, epigenetics, and prostate cancer prevention. AAPS J. 2013.
  11. Zhang Y, Cao H, Yu Z, Peng HY, Zhang CJ. Curcumin inhibits endometriosis endometrial cells by reducing estradiol production. Iran J Reprod Med. 2013.
  12. barikwu SO, Akiri OF, Durojaiye MA, Alabi AF. Combined administration of curcumin and gallic acid inhibits gallic acid-induced suppression of steroidogenesis, sperm output, antioxidant defenses and inflammatory responsive genes. J Steroid Biochem Mol Biol. 2014.
  13. Chen C, Zhai H, Cheng J, Weng P, Chen Y, Li Q, Wang C, Xia F, Wang N, Lu Y. Causal Link Between Vitamin D and Total Testosterone in Men: A Mendelian Randomization Analysis. J Clin Endocrinol Metab. 2019.
  14. Carruba G, Granata OM, Pala V, Campisi I, Agostara B, Cusimano R, Ravazzolo B, Traina A. A traditional Mediterranean diet decreases endogenous estrogens in healthy postmenopausal women. Nutr Cancer. 2006.

Top Products

Total Health


Glucose Control