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My Estrogen Dominance Diet Plan

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Do you have high estrogen and need to make an estrogen dominance diet plan? Here’s my personal estrogen detox diet plan!

estrogen dominance diet plan

Hi there! I’m Chantal.

I’m a mom of two, and a certified personal trainer & nutrition coach.

Welcome to Ironwild Fitness!

I won’t give you the whole backstory on my life and why I started this site, but you should at least know that I have been struggling with weight loss for YEARS now.

I started this site as sort of an online journal to keep myself accountable for exercising and eating well postpartum.

That led to the desire to learn exercise and nutrition science, and I eventually ended up as a certified personal trainer and nutrition coach through the National Academy of Sports Medicine.

I’ve been a trainer for over five years now!

One of the most important things that I’ve learned over the years is that diet and exercise aren’t the only factors that influence weight loss.

This is especially true for women (and moms!).

I learned this firsthand after I spent years working out and dieting heavily and still couldn’t get to my goal weight.

In total, I spent probably seven years (with a pregnancy somewhere in there) trying to lose weight with the combination of counting calories and weight lifting.

estrogen detox diet plan

I was very committed, working out five days per week and counting nearly every morsel I ate.

I was focused on a high-protein diet but had no other real dietary restrictions, so I ate everything in moderation.

Eventually, I was fed up with my lack of results and the fact that I still couldn’t lose the thirty pounds I’d gained with each of my pregnancies.

I went to my conventional doctor and demanded thyroid tests.

My mom had hypothyroidism when she was my age, and when she finally got it under control, she lost twenty pounds within a month!

Surely I had something similar!


According to her tests, I was perfectly healthy in every single metric.

Psst! I recently created an online nutrition course jam-packed with information on food mindset, exercise science, and nutrition education so that I could pass that knowledge on to you. Check it out!

However, after a few more years of not being able to lose weight, I got really fed up and decided to go to a functional medicine doctor instead.

I wanted to know more about my hormones and how they might be playing a role in my inability to lose weight.

But I had several other reasons to look into my hormones.

My Estrogen Dominance Symptoms

I wrote a really extensive post about my results here, but here’s a quick rundown of what I was experiencing.

For the better part of a year, I experienced brittle nails, hair loss, uncontrollable acne, mood swings, overwhelming weepiness and anger, low libido, muscle weakness, and just general feelings of helplessness.

If you look at each of these things individually, they might not seem like a big deal, but after a while, they really do wear on you.

I knew something was wrong, and all of this took me on a LONG journey to discovering the effects of liver inflammation and estrogen dominance.

However, I only discovered that I had these issues after extensive bloodwork and persistence.

(That’s the short story, of course.)

I highly recommend getting extra blood work done if you suspect you have estrogen dominance!

What is estrogen dominance?

Estrogen dominance is a term used to describe a hormonal imbalance in which the levels of estrogen in the body are relatively higher compared to other hormones, particularly progesterone.

Estrogen and progesterone are two key hormones that play important roles in the menstrual cycle and reproductive system in both men and women.

In a healthy hormonal balance, estrogen and progesterone work together to regulate various physiological processes, including the menstrual cycle, fertility, and mood.

However, factors such as lifestyle, genetics, diet, stress, and environmental exposures can disrupt this balance, leading to an excess of estrogen relative to progesterone.

This condition is referred to as estrogen dominance.

Estrogen dominance is not a medically recognized diagnosis in the traditional sense, but it is a concept that some alternative and complementary medicine practitioners discuss.

The symptoms and health issues often associated with estrogen dominance include:

  1. Irregular menstrual cycles: heavy, painful, etc.
  2. Breast tenderness and swelling.
  3. Mood swings and irritability.
  4. Fatigue and low energy levels.
  5. Weight gain, especially around the hips and thighs.
  6. Insomnia and sleep disturbances.
  7. Headaches and migraines.
  8. Decreased libido.
  9. Fibrocystic or painful breasts.
  10. Endometriosis and fibroids (non-cancerous growths in the uterus).

It’s important to note that while the concept of estrogen dominance is widely discussed in certain health and wellness circles, it’s not universally accepted within the medical community.

Hormonal imbalances are complex and can have multiple underlying causes.

If you suspect you have hormonal imbalances or are experiencing symptoms related to estrogen dominance, it’s recommended to consult a qualified healthcare professional.

They can conduct appropriate tests, diagnose any underlying issues, and provide evidence-based treatments if necessary.

HOWEVER, keep in mind that many conventional doctors do not test for this (and may not even understand it).

I really recommend visiting a naturopathic doctor or functional medicine practitioner if you want to get to the bottom of things.

This is just based on my experience.

Do you have high estrogen and need to make an estrogen dominance diet plan? Here's my personal estrogen detox diet plan!

My Estrogen Dominance Diet Plan

While there is no specific “estrogen dominance diet” endorsed by the medical community, making dietary adjustments can potentially help support hormonal balance.

It’s important to note that individual responses to dietary changes can vary, and it’s recommended to consult with a healthcare professional or registered dietitian before making significant changes to your diet.

However, throughout my extensive research, I was able to identify some specific foods that are generally recognized as great for estrogen detoxification.

(These are also things my functional medicine practitioner recommended, so it checks out.) 🙂

Let’s get to it!

Here are some general dietary guidelines that individuals with concerns about estrogen dominance might consider:

1. Fiber-Rich Foods

A diet high in fiber can help support healthy estrogen metabolism by promoting regular bowel movements and aiding in the elimination of excess estrogen from the body.

Include whole grains, legumes, fruits, vegetables, and nuts in your diet.

*Note: My doctor says that in some cases, grains may actually cause inflammation, causing estrogen retention. She highly recommended cutting back on them. Just a thought!

Related Reading: Hormones and Weight Gain? An Exploration of Hormonal Imbalances

2. Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, kale, and cabbage contain compounds that support estrogen metabolism.

These compounds, such as indole-3-carbinol (I3C) and sulforaphane, can help promote the balance between different estrogen metabolites.

If there is one thing you should be eating more of FOR SURE if you have estrogen dominance, it’s your cruciferous veggies.

3. Healthy Fats

Include sources of healthy fats in your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon.

These fats provide essential fatty acids that play a role in hormone production and balance.

They also help with inflammation, which we definitely want to get under control.

4. Lean Protein

Include lean sources of protein like poultry, fish, tofu, tempeh, and legumes in your meals. Adequate protein intake is important for hormone production and overall health.

Related Reading: What Is The Best Diet For Balancing Hormones? (10 Top Foods!)

5. Limit Processed Foods

Reduce your intake of processed and refined foods, as these can contain artificial additives and unhealthy fats that may disrupt hormonal balance.

6. Reduce Alcohol

Excessive alcohol consumption can impact liver function, which plays a role in estrogen metabolism. Limit alcohol intake or avoid it altogether if possible.

7. Moderate Caffeine

While moderate caffeine consumption is generally considered safe, excessive caffeine intake can potentially affect hormone levels and lead to stress responses in the body.

8. Hydration

Stay well-hydrated by drinking plenty of water throughout the day. This will aid digestion and help metabolize excess estrogen.

Don’t love drinking water? Here are 13 Easy Ways To Drink More Water Every Day.

If you want to go the extra mile, support your liver and its detoxification processes by squeezing some fresh lemon juice into your water daily.

9. Limit Added Sugars

Reduce your consumption of sugary foods and beverages, as excessive sugar intake can impact insulin sensitivity and potentially affect hormone balance.

10. Manage Stress

Chronic stress can influence hormone levels. Incorporate stress-reducing practices like mindfulness, meditation, yoga, or deep breathing into your routine.

That’s it!

A Word About Supplements

I’ll remind you again that I am NOT a doctor and you should definitely consult yours before adding any supplements to your routine.

That being said, I have discovered that there are TWO top supplements that are known to support the liver and estrogen detoxification.

(I still use these today.)

They are Calcium D-Glucarate and DIM. They are both widely-used natural supplements that can support you – ask your doctor about them!

Remember that the goal of any dietary adjustments should be to support overall health and well-being, rather than solely addressing estrogen dominance.

Individual needs vary, and it’s important to focus on a balanced and varied diet that provides essential nutrients for your body.

Consulting a healthcare professional or registered dietitian can help you create a personalized diet plan that aligns with your specific health goals and concerns.

Until next time,

Chantal from Ironwild Fitness

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