High estrogen levels in men and women are a common thing, but did you know it depends on the different foods we eat?

Estrogen is a critical hormone in the development and maintenance of reproductive systems in both men and women. However, high estrogen levels can lead to various health issues, including weight gain, mood swings, and even an increased risk of certain types of cancer.

One way to manage estrogen levels is through our diet, as certain foods can either increase or decrease the amount of estrogen in our bodies. In this blog, we will discuss the top foods to avoid for high estrogen levels in both men and women. So if you are someone who wants to know how to regulate your hormone levels and maintain optimal health, this blog is for you. Let’s read ahead!

Health issues that may arise due to high estrogen levels in each gender:

Health Issues in Women:

  • Breast tenderness or swelling
  • Irregular menstrual cycles or missed periods
  • Mood swings or irritability
  • Weight gain
  • Fatigue
  • Reduced sex drive
  • Migraines or headaches
  • Increased risk of breast, uterine, and ovarian cancers
  • Endometriosis

Health Issues in Men:

It is important to note that high estrogen levels in both men and women can be caused by a variety of factors such as hormonal imbalances, medications, lifestyle choices, and medical conditions. It is important to consult with a healthcare provider if you experience any of these symptoms to determine the underlying cause and develop an appropriate treatment plan. 

5 foods to avoid when you have high estrogen levels

Excess carbohydrates 

High levels of estrogen can lead to insulin resistance, which means that the body is less capable of processing carbohydrates efficiently. As a result, excess carbohydrates can cause spikes in blood sugar levels, which can in turn lead to weight gain and other health issues. To avoid these problems, it is recommended to limit the intake of carbohydrates, especially refined and processed carbs, and instead focus on consuming high-quality sources of protein, healthy fats, and non-starchy vegetables. This can help to stabilize blood sugar levels and improve insulin sensitivity, which can reduce the risk of weight gain and other health problems associated with high estrogen levels.

Quit alcohol and coffee 

Alcohol use has a detrimental effect on the liver, which is responsible for the metabolism of estrogen. Also, males who drink alcohol have lower testosterone levels, which might lead to new issues. Another beverage that persons with estrogen dominance should avoid is coffee since high caffeine consumption has been associated with hormonal imbalance.

Processed and red meat

Particularly in females, consuming processed and red meat might increase estrogen levels. According to research, it also increases their chances of developing breast cancer. Instead, choose a plant-based and Mediterranean diet, since they can be quite successful at controlling estrogen levels. Be aware that because soy and legumes are both high in phytoestrogens, some experts advise lowering your diet of both.


Sugar and many hormones in your body are inextricably related. Increasing sugar consumption can result in more fat cells, which raises the amount of estrogen your body secretes. This is one of the justifications for why people with high estrogen levels are advised to eat low-fat foods. Moreover, studies demonstrate that greater insulin levels can increase the body’s levels of both estrogen and testosterone, which results in related difficulties.

Dairy products

Animal-based foods mainly include estrogenic compounds in their natural forms. As a result, it is advised that you restrict your use of milk and dairy products to maintain healthy hormone levels. Dairy products might cause weight gain in certain people. Doctors typically recommend regular exercise and weight loss for people with high estrogen levels in addition to dietary adjustments.

Final thoughts

Estrogen is without a doubt one of the most important hormones in the human body. It is impossible to ignore the hormone’s function as a sex hormone in sustaining female reproductive organs. In a similar line, it affects male libido and fertility, playing a function in males as well.

If you have high estrogen levels, one approach to manage it is by learning which meals are high in estrogen and which ones lower hormone levels in the blood. This will help you get back your life, since high estrogen levels may have negative effects that no one should have to go through.

Negative effects of excess or insufficient estrogen can range from mild mood changes to severe infertility, depression, and anxiety. As a result, it’s critical to maintain the hormone’s balance, making sure you don’t have too much of it or suffer from a hormone deficiency so get yourself tested timely and take required lifestyle actions. 

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