10 Best Foods For High Estrogen
Need to lower your estrogen levels? If you have estrogen dominance, try adding in these foods for high estrogen!
Hello and welcome to Ironwild Fitness!
I’m Chantal – a mom, a certified personal trainer, a nutrition coach, and the owner of this site. It’s nice to “meet” you!
Estrogen is a vital hormone that plays a key role in women’s health. However, excess estrogen levels can lead to a range of issues, including weight gain, mood swings, and increased risk of certain health conditions.
Related Reading: Hormones and Weight Gain? An Exploration of Hormonal Imbalances
This subject is personal to me because I have suffered from estrogen dominance before. After about a year of uncomfortable symptoms like hair loss, night sweats, heavy periods, fatigue, and weight retention, I decided to get my hormones checked. (High estrogen has also been linked to breast cancer and other female-dominant cancers, so this is important stuff!)
This article is the result of all of the research I did once I learned that I had estrogen dominance and a sluggish liver (read more about how to detox the liver here).
I had been trying to lose weight for years and was having a range of strange symptoms. Finally fed up, I found a functional medicine clinic and asked them to do a comprehensive panel to take a deep dive into my hormonal health. Boy was I amazed at what I learned. (Yikes!)
Long story short, what you eat matters!
If you’re looking to naturally lower estrogen, certain foods can help. Here’s a list of the 10 best foods for reducing estrogen, along with why they’re so beneficial.
10 Best Foods For High Estrogen (Lower Your Estrogen Levels!)
1. Cruciferous Vegetables
Broccoli, cauliflower, Brussels sprouts, and kale are rich in compounds like indole-3-carbinol and sulforaphane, which help the body metabolize and eliminate excess estrogen. Incorporate these vegetables into stir-fries, salads, or smoothies for a detoxifying boost.
Why This is Important: Estrogen is most effectively detoxed and neutralized by the body when it is “bound” and escorted out of the body by other compounds. If you are serious about curing your estrogen dominance, consuming enough sulforaphane and indole-3-carbinol is critical.
P.S. Check out the Ultimate Nutrition Printables Bundle for all of the tools you need to get your nutrition on track!
2. Flaxseeds
While flaxseeds contain phytoestrogens, they also promote the healthy metabolism of estrogen, aiding in the reduction of excess levels. Sprinkle ground flaxseeds on oatmeal, yogurt, or salads for a balanced approach to hormonal health.
3. Broccoli Sprouts
Broccoli sprouts are an excellent addition to a diet aimed at lowering estrogen. They contain highly concentrated levels of sulforaphane, a compound known for supporting liver detoxification and hormonal balance. Add them to salads, sandwiches, or smoothies for a nutrient-packed boost.
Related Reading: 15 Quick & Easy Clean Eating Snacks
4. Mushrooms
Certain mushrooms, such as shiitake and portobello, have natural aromatase inhibitors that prevent the conversion of testosterone to estrogen. Include them in soups, sautés, or pasta dishes for a savory way to manage estrogen levels.
5. Citrus Fruits
Oranges, lemons, and grapefruits are high in vitamin C and antioxidants that support liver function, helping your body eliminate excess estrogen. Enjoy them as snacks, in juices, or as part of a vibrant salad. (Citrus is also good for the liver!)
6. Pomegranates
Pomegranates contain natural compounds that may inhibit the production of estrogen. Specifically, they are rich in ellagic acid, an antioxidant that can block an enzyme known as aromatase. Aromatase is responsible for converting androgens into estrogen, so by reducing its activity, pomegranates help prevent excess estrogen production.
Additionally, their high levels of polyphenols support overall liver health, aiding in the detoxification of hormones. Add pomegranate seeds to salads, yogurt, or oatmeal for a tangy, health-boosting treat.
7. Turmeric
Turmeric is a powerhouse when it comes to supporting hormonal balance and lowering excess estrogen levels. Its active compound, curcumin, has been shown to promote liver detoxification pathways, which are crucial for breaking down and excreting excess estrogen. Turmeric also has potent anti-inflammatory properties that can help reduce chronic inflammation, which is often associated with hormonal imbalances.
Additionally, curcumin supports the regulation of estrogen receptors, ensuring that estrogen is metabolized and utilized efficiently without accumulating to harmful levels. Incorporate turmeric into soups, curries, teas, or golden milk for its multifaceted benefits.
Pro Tip: Some people (like myself) get an upset stomach from turmeric. I recommend starting with small amounts or opting for capsules taken before bed to avoid stomach issues.
8. Green Tea
Green tea is rich in catechins, powerful antioxidants that help regulate estrogen levels and promote overall hormonal balance. Swap out your morning coffee for a soothing cup of green tea. Or, if you don’t like green tea, opt for capsules to support detoxification.
9. Red Grapes
Red grapes, especially their skins, contain resveratrol, a compound that can reduce estrogen production. Snack on fresh grapes or add them to salads for a sweet and functional food option.
10. Whole Grains
Brown rice, quinoa, and oats are rich in fiber, which aids in the elimination of excess estrogen through the digestive system. Incorporate these grains into your meals for a filling and hormone-friendly option.
Tips for Incorporating These Foods
- Start Small: Add one or two of these foods to your diet each week to avoid feeling overwhelmed.
- Experiment: Try new recipes to keep things exciting. For example, make a salad with cruciferous vegetables and pomegranate seeds.
- Stay Consistent: Regularly including these foods in your meals can help support long-term hormonal balance.
When to Consult a Doctor
While these foods can support hormonal health, it’s important to consult a healthcare provider if you’re experiencing symptoms of hormonal imbalance, such as irregular or painful periods, mood swings, or unexplained weight gain. They can help you determine the best course of action for your individual needs.
Final Thoughts On The 10 Best Foods For High Estrogen
Lowering estrogen levels doesn’t have to be complicated. By adding these nutrient-rich foods to your meals, you can support your body naturally and deliciously. Remember, small changes add up to big results—so start today!
Until next time,
Chantal from Ironwild Fitness
