Foods High In Estrogen To Avoid

Estrogen and testosterone are naturally occurring androgen (or sex) hormones that males and females both have. 

Females tend to have higher estrogen levels than males, and males tend to have higher testosterone levels. 

However, sometimes hormone levels can become unbalanced, causing various symptoms such as mood swings, heavy menstruation, sleep disturbances, headaches, trouble with fertility, and increased breast tissue in males. 

If your estrogen level is too high, limiting certain foods may affect your estrogen. 

Read on for more information on how diet affects estrogen levels.

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How Does Diet Affect Estrogen Levels?

The relationship between diet and hormone levels, including estrogen, is complex.

While some foods containing phytoestrogens (compounds found in some plants) have demonstrated “estrogen-like” effects, experts are still exploring this topic as it’s not fully understood.

Dietitians recognize that food choices can influence hormone levels, but other factors like genetics, stress, overall health, and environment also play significant roles. 

While research is ongoing, we’ll share foods with you that have produced an estrogen-like effect in studies.

Who Should Avoid High-Estrogen Foods?

Because this topic is complex, it’s important to discuss your diet with your medical provider or registered dietitian before determining to avoid certain foods. 

The impact of specific foods on estrogen levels varies from person to person, and deciding to limit or avoid certain foods may deprive you of necessary nutrition. 

In some circumstances, your medical provider or dietitian may recommend moderating your intake of certain foods. 

Conditions where this may occur include:

• Estrogen-sensitive cancers: Some cancers, like certain breast cancers, can be stimulated by estrogen.
• Endometriosis: This condition, in which uterine-like tissue grows outside the uterus, is dependent on estrogen.  
• Fibroids: Non-cancerous growths in the uterus that may be influenced by estrogen.
• Males with high estrogen: Males with higher levels of estrogen may experience sexual dysfunction and physical changes.

If you’re wondering if cutting back on foods high in estrogen is best for you, talk with a Nourish dietitian specializing in hormone health for personalized guidance.

Foods High In Estrogen To Avoid

If your medical provider or dietitian suggests avoiding foods high in estrogen, here are some foods you’ll want to limit. 

Soy

Soy contains phytoestrogens—natural plant compounds that mimic how estrogen works in your body.

Soy comes from the edamame bean and is present in foods like:

• Tofu.
• Soy milk.
• Tempeh.
• Soy wheat.
• Plant-based proteins made from soy.
• Roasted soy nuts. 

Flaxseed

Flaxseed is high in phytoestrogens, which can potentially affect your overall hormone levels. 

A review of research from 2023 found that women who had gone through menopause—a time when estrogen levels decrease, were able to reduce their menopause symptoms by increasing their flaxseed intake.

If you’re experiencing high estrogen levels, you may want to limit flaxseed in your diet.

Chickpeas (Garbanzo Beans)

Chickpeas are high in isoflavones, a type of phytoestrogen that mimics estrogen in your body. 

One study from 2021 demonstrated that chickpeas may stimulate estrogen production sites.

If you are already high in estrogen, you may want to limit chickpeas as they can potentially increase estrogen levels.

Turmeric

Turmeric, a popular spice from India and Asia, contains curcumin, a plant compound that can potentially influence estrogen levels. 

One study demonstrated that women around 51 years of age had fewer hot flashes—a symptom of low estrogen levels, when they took 500 mg of oral curcumin for eight weeks. 

While adding turmeric to your recipes or added flavor may not significantly affect your estrogen levels, you may want to avoid supplements containing turmeric.

Other Ways To Regulate Estrogen Levels

Besides diet, your medical provider may suggest several lifestyle factors that help regulate healthy hormone levels. 

• Maintain a healthy weight: Having obesity is associated with changes in androgen hormone levels, including estrogen.
• Exercise regularly: Engaging in regular physical activity can help regulate hormone levels. Aim for 150 minutes of moderate-intensity physical activity per week.
• Manage stress: Psychological stress can disrupt hormone balance, including estrogen levels. Learn ways to better manage stress through exercise, time in nature, meditation, or talking with a professional.

Takeaway

While experts continue to research this topic, there may be circumstances in which reducing certain foods in your diet may be necessary.

Your dietitian or medical provider may suggest limiting soy products, flaxseed, and chickpeas.

They may also recommend avoiding supplements containing turmeric. 

Focusing on maintaining a moderate weight, managing stress, and exercising regularly, are other ways to help your body regulate your hormone levels. 

Remember, before making changes to your diet, it’s best to consult with your healthcare provider or registered dietitian for personalized advice. 

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How A Dietitian Can Help

A registered dietitian can play a valuable role in helping you make informed choices about your diet to support healthy estrogen levels. 

They can assess your current diet and look at your overall health, including your hormone levels. 

From there, they can create a tailored nutrition plan that meets your individual needs and goals while enhancing your overall health and hormone balance.

They can also discuss other lifestyle factors and how they may affect your hormones. 

Registered dietitians can also provide accountability and ongoing support on your journey. 

During follow-up visits, they can make any necessary changes to the nutrition plan based on how your body responds.

Find a Nourish dietitian who accepts your insurance.