Foods That Lower Estrogen Levels in Men

October 12, 2025 •

3 min read

Excess estrogen in men, often referred to as estrogen dominance, can be linked to a Western diet rich in processed foods and saturated fats. Incorporating specific foods and lifestyle changes can help support healthy hormone balance. A balanced diet can help to regulate and flush excess estrogen from the body, improving overall well-being.

Quick Summary

This article explores dietary strategies for men aiming to manage or reduce elevated estrogen levels. It details specific food groups, including cruciferous vegetables, seeds, and fruits, that contain compounds known to inhibit estrogen production or aid its metabolism. It also highlights the importance of fiber intake and a balanced diet.

Key Points

Cruciferous vegetables: Contain DIM and I3C, which aid the liver in metabolizing excess estrogen.
Flaxseeds and other seeds: Rich in lignans and fiber, helping to excrete excess estrogen.
Aromatase inhibitors: Certain fruits like red grapes and pomegranates can help block the enzyme that converts testosterone to estrogen.
High-fiber foods: Promote healthy gut function, which is critical for the elimination of excess estrogen.
Maintain a healthy weight: Excess body fat can increase estrogen production, so managing weight is crucial for hormonal balance.
Limit processed foods and alcohol: These can disrupt hormonal balance and impair the liver's ability to detoxify.
Include Zinc-rich foods: Oysters, meat, and pumpkin seeds support testosterone production and overall hormonal health.
Consider lifestyle factors: Regular exercise and stress management are vital complements to dietary adjustments for hormone regulation.

Understanding Estrogen in Men

While estrogen is often referred to as a female hormone, it is present and essential for men's health as well. However, elevated levels can cause a range of issues, such as gynecomastia, weight gain, and fatigue. The hormone balance is maintained by the enzyme aromatase, which converts androgens, like testosterone, into estrogen. Dietary choices can significantly influence this balance.

The Role of Diet in Hormonal Balance

Your diet plays a critical role in regulating hormones. High-fat, high-carb Western diets, for example, have been linked to higher estrogen levels. In contrast, a high-fiber, whole-foods diet can promote healthy estrogen levels by supporting liver detoxification and improving gut health. A healthy digestive system is crucial, as fiber binds to excess estrogen in the gut, ensuring it is excreted from the body rather than reabsorbed.

Foods That Help Lower Estrogen Levels

Cruciferous Vegetables: The Hormone Regulators

Cruciferous vegetables are a cornerstone of any diet aimed at regulating estrogen. This family of vegetables, which includes broccoli, cauliflower, Brussels sprouts, and kale, contains compounds like indole-3-carbinol (I3C) and its derivative, diindolylmethane (DIM). These compounds aid the liver's ability to metabolize and excrete excess estrogen.

Seeds and Nuts: Fiber and Lignan Power

Certain seeds and nuts are potent sources of fiber and lignans, plant compounds that can help modulate estrogen levels.

Flaxseeds: Rich in lignans, which can bind to estrogen receptors.
Sesame Seeds: Contain polyphenols that can help regulate estrogen production.
Pumpkin Seeds: A good source of zinc, which is vital for testosterone production.

Aromatase-Inhibiting Fruits and Mushrooms

Aromatase is the enzyme responsible for converting testosterone into estrogen. Several natural foods can help inhibit this process.

Red Grapes: The skin and seeds of red grapes contain resveratrol and proanthocyanidin, both of which are natural aromatase inhibitors.
Mushrooms: Varieties like white button and portobello have been shown to naturally reduce aromatase activity.
Pomegranates: High in phytochemicals that can block estrogen.

High-Fiber Foods for Digestive Health

Ensuring adequate fiber intake is essential for promoting the excretion of excess estrogen. Foods rich in fiber help facilitate regular bowel movements, preventing the reabsorption of hormones.

Whole Grains: Oats, barley, and brown rice provide ample fiber.
Legumes: Lentils, chickpeas, and beans are excellent sources of both fiber and protein.

Other Beneficial Foods

Green Tea: Contains antioxidants called catechins that may aid in estrogen metabolism.
Fatty Fish: Rich in omega-3 fatty acids, which play a role in hormone balance.
Citrus Fruits: Oranges, lemons, and grapefruit contain flavonoids that can aid in detoxification.

Comparison of Anti-Estrogenic Foods


Food Category	Key Compound	Mechanism	Key Examples
Cruciferous Vegetables	I3C, DIM	Enhances liver's estrogen metabolism and excretion.	Broccoli, Cauliflower, Kale, Brussels Sprouts
Seeds & Nuts	Lignans, Zinc	Modulates estrogen activity and supports testosterone synthesis.	Flaxseeds, Pumpkin Seeds, Cashews
Fruits	Resveratrol, Flavonoids	Naturally inhibits the aromatase enzyme.	Red Grapes, Pomegranates, Berries
Mushrooms	Polysaccharides	Blocks the production of the aromatase enzyme.	White Button, Portobello, Shiitake
High-Fiber Grains	Insoluble Fiber	Binds to excess estrogen in the gut for elimination.	Oats, Barley, Brown Rice

Lifestyle Adjustments for Optimal Results

Dietary changes are most effective when combined with healthy lifestyle habits. Regular exercise, stress management, and maintaining a healthy weight can all help regulate hormone levels. Since excess body fat can produce more estrogen, reducing body fat is an excellent way to decrease circulating estrogen. Limiting alcohol consumption is also recommended, as alcohol can negatively affect the liver's ability to process and eliminate hormones. Avoiding xenoestrogens found in some plastics and pesticides can also reduce overall estrogen load.

Conclusion

For men concerned about high estrogen levels, a diet rich in specific whole foods can offer significant benefits. Focusing on cruciferous vegetables, fiber-rich whole grains, seeds, and certain fruits can help the body naturally metabolize and excrete excess estrogen. These dietary changes, paired with a healthy lifestyle, support better hormonal balance and overall wellness. While nutrition is a powerful tool, it is always wise to consult with a healthcare provider for personalized advice and before making significant dietary changes.

Additional Resources

For more information on the role of cruciferous vegetable phytochemicals in estrogen metabolism, you can explore research from the National Institutes of Health..

Frequently Asked Questions

Foods that help balance hormones often support both testosterone and estrogen regulation. Zinc-rich foods like oysters and seeds are known to support testosterone levels, while cruciferous vegetables help the liver metabolize estrogen effectively.

Yes, certain herbs and spices contain compounds that can help. Turmeric, for example, contains curcumin, which may impact hormone regulation. Green tea also contains catechins that aid in estrogen metabolism.

Cruciferous vegetables can be eaten both raw and cooked. Cooking can increase the bioavailability of certain compounds, but they are beneficial either way when incorporated regularly into your diet.

Green tea contains potent antioxidants called catechins, which have been shown to help the body metabolize and lower excess estrogen. Incorporating it into your daily routine can be a supportive measure.

This is a debated topic. Soy contains phytoestrogens, which can mimic estrogen, but they can also act as weak blockers in some cases. Moderate consumption is generally considered safe, but consulting a healthcare provider is recommended.

Fiber is extremely important. It promotes healthy digestion and ensures regular bowel movements. This process helps bind to excess estrogen in the gut and removes it from the body before it can be reabsorbed.

Xenoestrogens are synthetic or natural chemical compounds that can mimic estrogen in the body. They can be found in some pesticides and plastics, and minimizing exposure by choosing organic foods and avoiding plastic containers is advised.