How to lower estrogen levels in females naturally

Estrogen is a steroid hormone that’s well known for its role in sexual and reproductive development, but it’s also important to lots of other bodily processes. Your body makes estrogen naturally, adjusting its production with the other hormones in your bod.

If your estrogen levels get unbalanced, it can cause symptoms and even potentially serious health concerns. Some folks claim that certain foods can lower estrogen levels, but is that legit? Here’s what you need to know about how your diet can and can’t affect your estrogen levels.

Estrogen’s involved in human reproduction, immune response, skeletal health, heart health, and more. It exists in a balance with other sex hormones, like progesterone and testosterone.

Diet and lifestyle can impact hormonal health, and studies show that certain dietary patterns are linked with healthy estrogen levels, while others have been linked with elevated estrogen levels. This is because your diet can influence how your body metabolizes and excretes estrogen. Also, certain dietary patterns are linked with higher body fat levels and obesity.

Fat tissue produces estrogen and can contribute to elevated estrogen in the body, so maintaining moderate body fat levels is essential to maintaining healthy levels of estrogen.

Your overall diet can impact your hormone levels. Research shows that Western-type diets high in ultra-processed foods, added sugar, and animal foods (like red meat and eggs) are associated with high estrogen levels.

A small research review of 32 studies found that this type of Western diet was associated with an 18 percent increased risk of estrogen-mediated and/or progesterone-mediated breast cancers.

Scientists believe that one of the reasons Western dietary patterns may cause high estrogen levels is that animal foods like red meat and eggs contain high levels of cholesterol. Cholesterol is a precursor to estrogen, so following a high cholesterol diet may lead to elevated estrogen levels in your body.

A research review found that both diet and body weight play important roles in maintaining healthy estrogen levels. It showed that treatments that helped folks lose body fat through changes in their diet and exercise also successfully reduced estrogen levels.

Overconsuming alcohol is another risk factor of high estrogen levels, which can put you at a higher risk of developing estrogen-related breast cancer.

Following a diet high in processed foods and having high body fat levels could lead to elevated estrogen levels. Changing your diet and lifestyle may help reduce high estrogen levels. The swaps below may improve many other aspects of your health as well.

Eat plenty of fiber

In general, diets rich in fibrous plant foods like fruits, vegetables, and beans and low in ultra-processed foods and red and processed meats have been associated with healthy estrogen levels.

Fiber is super important for maintaining healthy estrogen levels because it helps reduce levels of cholesterol, a precursor to estrogen.

A high fiber diet also alters your gut bacteria and helps decrease estrogen reabsorption in your gastrointestinal tract. It also increases the amount of estrogen you get rid of through your poop.

Prioritize plant-based eats

The added fiber may be why plant-based diets, like vegetarian diets, are linked to a decreased risk of estrogen-related health conditions.

Plant-centric dietary patterns also tend to be lower in fat than Western-type diets, which are rich in animal products like meat and dairy. A small study showed that low fat diets tend to decrease estrogen levels, but a larger study showed that high fat diets, especially those rich in animal fats, tend to increase estrogen levels.

One 2013 study also suggested that women who follow vegetarian-like dietary patterns tend to have lower blood estrogen levels than women who eat lots of meat. Plus, diets high in red meat and animal fat have been associated with an increased risk of estrogen-dependent health conditions like endometriosis.

Keep in mind, we need a lot more research in this area

Even though some dietary patterns have been associated with healthy estrogen levels while others have been linked with elevated estrogen levels, there’s still a lot to learn about how diet impacts estrogen in the bod.

Research on dietary impact on estrogen is pretty limited at this time and researchers are still investigating how food choices influence estrogen levels and the risk of estrogen-dependent health conditions.

Even though certain factors like diet and physical activity can help support healthy estrogen levels, there are certain things that can influence estrogen that are out of your control.

These include your age and certain medical diagnoses. It’s impossible to know whether or not your hormone levels are considered healthy without appropriate testing.

Talk with your doctor if you suspect you have high estrogen levels

You should never self-diagnose a hormone imbalance. Certain symptoms that you may associate with high estrogen levels like pelvic pain or irregular periods may be caused by something completely unrelated. And that something could be serious.

If you suspect you may have high estrogen or another type of hormonal condition, make an appointment with your doctor to discuss your symptoms and concerns.

Create hormone-healthy habits

In addition to getting the right medical care, maintaining a balanced diet and active lifestyle can be a good way to support overall health, including hormonal health.

Here are a few ways you can try to take care of your hormonal health and support healthy estrogen levels.

• Eat plenty of plant foods. Plant-centric diets tend to be high in fiber and low in cholesterol, two dietary factors that have been linked with healthy estrogen levels.
• Consider cutting back on certain animal foods. Diets high in red and processed meats may increase estrogen in the body. If your diet’s currently high in these foods, consider subbing in other protein sources like beans or fish.
• Maintain moderate body fat levels. Because fat tissue produces estrogen, losing excess body fat could help reduce estrogen levels. Plus, having excessive amounts of body fat may put you at risk for a number of health conditions, from heart disease to type 2 diabetes.
• Stay active. Leading an active lifestyle could help support healthy estrogen levels. Engaging in regular physical activity is also important for weight maintenance and the health of your entire body.
• Choose fiber-rich carbs over refined carbs. Fiber-rich carbs like whole grains, fruits, veggies, and beans make a much better choice than refined carbs like white bread. Not only are these foods more nutritious, but they may help support healthy estrogen regulation.

Taking good care of your bod through following a nutritious diet high in plant foods, maintaining moderate body fat levels, and getting plenty of movement daily is the best way to support your hormonal health.

Estrogen has some very important roles to play in your overall health, but if levels get too high, it could negatively impact your bod in the short term and the long term. But maintaining a nutritious diet and active lifestyle helps support healthy hormone levels.

Just remember, the only way to tell if your hormones are off is to undergo appropriate testing. Therefore, it’s important to discuss any hormonal concerns with a trusted healthcare professional.

Hormone health is vital to our well-being. As the body’s chemical messengers, hormones are integral to a wide variety of processes and symptoms. Throughout every stage of life, hormones play a role. They regulate everything from growth to sex drive, reproduction, metabolism, skin health, and more. Produced in the endocrine glands, these influential chemicals travel through the bloodstream to tell tissues and organs what to do. They help control what (and when) certain processes happen in the body.

Although very powerful, hormones are equally sensitive. This means that they are easily influenced by lifestyle factors: diet, exercise, stress, sleep, and more. Read on to discover more about hormones from imbalances to endocrine disruptors, how diet impacts estrogen, and the 10 foods that lower estrogen.

Featured image by Michelle Nash.

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Image by Riley Reed

Hormone Imbalances Are More Common Than You Think

These days, hormone irregularities are remarkably common. In fact, studies show that upwards of 80% of women suffer from hormone imbalances. PCOS (polycystic ovary syndrome), for example, affects approximately 5 million women in the United States. That makes this condition one of the most common hormonal endocrine disorders among women of reproductive age.

In essence, when you have a hormonal imbalance—which, by the way, commonly happens in men as well—you have too much or too little of a particular hormone. When your endocrine glands don’t secrete enough (or too much) of a particular hormone, things go awry. From high cortisol to low testosterone, fluctuations in hormone levels are usually a result of lifestyle factors. And while hormone levels are supposed to fluctuate throughout your lifetime (hello, pregnancy!), chronically high or chronically low levels wreak havoc.

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Image by Belathée Photography

6 Primary Hormones

There are a few major hormones in the body:

• Cortisol is our main stress hormone. 
• T3 and T4 are our two primary thyroid hormones.
• Melatonin controls our sleep and wake cycles (i.e., our circadian rhythm).
• Progesterone and testosterone are involved in reproduction; they’re often called the “female” and “male” hormones, as progesterone is mostly produced by the ovaries, and testosterone is mostly produced in the testicles. 
• Insulin is required for the cells in your body to properly use glucose in your bloodstream.
• Estrogen plays an incredibly important role in the functioning of both female and male bodies.

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Image by Michelle Nash

What is estrogen?

Commonly referred to as the “female sex hormone,” estrogen is one of the most essential chemicals in all bodies—men included. While estrogen plays many roles and has multiple uses, it is a predominant leader in the female reproductive system. 

Along with regulating the menstrual cycle, estrogen affects the urinary tract, heart and blood vessels, bones, breasts, skin, hair, the brain, and more. A woman’s ovaries make a majority of estrogen, but the adrenal glands and fat cells make estrogen, too.

Your body makes three different types of estrogen:

• Estradiol. The most common type in women of childbearing age.
• Estriol. The main estrogen involved in pregnancy.
• Estrone. The only estrogen your body makes after menopause.

Why do we need estrogen?

Beyond its importance for developing and maintaining the reproductive system, estrogen is necessary for childbearing and a healthy, regular menstrual cycle. We also need estrogen in order to maintain bone density, positive mood, and healthy cholesterol levels. Furthermore, estrogen contributes to cognitive function and overall vitality.

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Image by Michelle Nash

Endocrine Disruptors

Like any kind of imbalance in the body, erratic estrogen levels can cause adverse reactions. Most notably, irregular menstruation, mood changes in women, and infertility/erectile dysfunction in men. For an imbalance to occur, estrogen is either too high or the hormones that balance estrogen are too low. For example, this could mean that progesterone in women is too low and in men, testosterone is too low. Hormonal birth control certainly impacts estrogen, potentially causing hormonal imbalances long after you’ve stopped taking it.

Furthermore, endocrine disruptors (natural and synthetic compounds that interfere with the function of hormones) negatively affect hormonal balance. These are found in everything from plastic water bottles to personal care products, receipts, pesticides, and more. Even in small doses, they can leave a lasting impact. When possible, purchase natural cleaning products, say no to printed receipts, switch to a reusable water bottle, and use beauty products without harmful chemicals.

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Image by Michelle Nash

Estrogen Dominance: Signs and Symptoms

When the levels of estrogen are chronically high (especially in comparison to other sex hormones circulate in the blood), women are commonly diagnosed with estrogen dominance. Unfortunately, without proper balance from other sex hormones, estrogen dominance can lead to an array of unpleasant symptoms:

• Hair loss
• Low sex drive
• Poor sleep quality
• Cold hands and feet
• Digestive issues
• Tender or swollen breasts
• Fatigue
• Depression
• Non-cancerous breast lumps

High levels of estrogen can also cause PCOS, uterine fibroids, irregular menstrual cycles, and thyroid dysfunction. Men may also suffer from estrogen-related issues too. Additionally, elevated estrogen is a risk factor for breast, ovarian and endometrial cancer in women, as well as prostate and breast cancer in men. 

The good news is, there are many lifestyle changes that can lower estrogen levels naturally. Beyond removing endocrine disruptors from your home, incorporating meditation and finding joyful ways to move your body are key. Furthermore, eating a low estrogen diet is a practical, sustainable way to help balance hormones.

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Image by Michelle Nash

How Diet Impacts Estrogen

Research shows that specific diets are linked to high estrogen levels. For example, the Standard American Diet (SAD), which is characterized by conventional red meat and dairy, processed foods, sugary treats, and refined grains can cause hormone imbalance.

More than ever, it’s important to take inventory of what you’re putting in your body. Conventional animal products (particularly, dairy, chicken, and fish) contain high amounts of estrogen. In essence, hormones have been used for decades to accelerate animal growth. Synthetic estrogen and testosterone are the most common, unfortunately. Not only are these synthetic hormones harmful to the animals and us—consumers—but they contribute to environmental issues too. 

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Image by Teal Thomsen

Eat for Hormone Balance

If you’re regularly consuming conventionally-raised animals, consider making the switch. And rest assured, you can absolutely eat animals without added hormones on a budget. To start, look for labels like ‘rBST free,’ ‘organic,’ and ‘pasture-raised.’ Otherwise, simply scaling back on your animal consumption—in lieu of more plant foods—can help balance excess estrogen in the body.

On a regular basis, build your snacks and meals around fresh fruit, vegetables, nuts, seeds, legumes, and nutritious, minimally processed grains. Healthy fats from plant foods are also important. Think almonds, avocados, Brazil nuts, chia seeds, coconut, sunflower seeds, tahini, and walnuts. Lastly, load up on plenty of leafy greens to help with the body’s natural detoxification pathways. A well-functioning liver is imperative for breaking down excess estrogen. Veggies like broccoli, kale, cabbage, collard greens, and bok choy all contain compounds that support estrogen receptors.

10 Foods That Lower Estrogen

The million-dollar question: Can you lower your estrogen levels through diet? The long-short is yes—it is possible. Consuming these 10 foods, as part of a low estrogen diet, can aid in removing excess estrogen from the body as well as contribute to the building blocks of producing other necessary hormones.

• Arugula
• Avocado
• Broccoli
• Carrots
• Coconut Oil
• Eggs
• Mushrooms
• Pomegranates
• Red grapes
• Whole grains

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Arugula

Among other leafy greens, arugula has both anti-cancer and estrogen-blocking properties. It’s also high in vitamin C, an immune booster. Although it’s a bitter green, a simple massage with coconut oil and lemon juice helps remove some of its bite. 

Recipe: Mushroom Toast with Arugula & Lemon

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Avocado

Research shows that avocados can help reduce the absorption of estrogen and boost testosterone levels. They also improve heart health and aid in satiety. We need enough healthy fats to make hormones, and avocados are a great source of hormone building blocks.

Recipe: Tomato, Avocado, & Cucumber Salad With Feta

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Broccoli

Cruciferous veggies, like broccoli, Brussels sprouts, and cauliflower are incredible at helping our livers metabolize estrogen. Adding in a variety of these ingredients aids in hormonal balance.

Recipe: Big Green Immunity-Boosting Vegetable Soup

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Carrots

Raw carrots, in particular, are incredible at detoxing excess estrogen from the body. Made of mostly indigestible fiber, carrots can help excrete excess estrogen. Just one to two raw carrots (not baby carrots), per day, will do the trick.

Recipe: Honey Roasted Carrots with Spicy Citrus, Sage & Pepitas

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Coconut Oil

Coconuts contain a variety of beneficial compounds, like minerals and medium-chain fatty acids. Coconut oil has been shown to protect the liver from excess estrogen (and toxins, in general). With a buildup of toxins that can lead to estrogen dominance in the body, coconut oil is a versatile ingredient to add to your morning matcha, incorporate into baking, and use as the healthy fat in soups. Look for organic, cold-pressed, and unrefined coconut oil.

Recipe: Lemon Tarts + Orange Blossom Whipped Cream

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Eggs

To give your liver a helping hand (to boost detox pathways), eating foods that contain sulfur ultimately aids in removing excess estrogen. Along with onions and garlic, egg yolks are a wonderful source of sulfur. Pasture-raised eggs also contain healthy fats, which are critical for hormone production.

Recipe: Arugula Breakfast Salad with Toasted Pistachio, Radish & Soft Eggs

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Mushrooms

Oyster mushrooms, in particular, contain compounds that may block aromatase. Aromatase’s primary function is to produce estrogens. Therefore, mushrooms could aid in reducing estrogen in the body. In addition to culinary mushrooms, functional mushrooms may help balance hormones in the body.

Recipe: Caramelized Onion and Spinach Stuffed Portobello Mushrooms

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Pomegranates

Antioxidant-rich pomegranate seeds contain a natural compound that can inhibit the enzyme that converts estrone into estradiol. In other words, pomegranates can help modulate excess estrogen in the body.

Recipe: Kale, Persimmon, & Pomegranate Salad

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Red Grapes

In the skin of red grapes is resveratrol, a chemical that works to block estrogen production. Along with acting as an antioxidant, resveratrol helps flush excess estrogen from the body. Foods rich in resveratrol can also help reduce levels of testosterone.

Recipe: Baked Brie Cheese Board

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Whole Grains

When it comes to choosing grains, make sure to buy 100% whole grain, preferably in their whole state. For example, quinoa seeds or whole oats instead of instant oatmeal or wheat bread. Whole grains retain a rich nutrient profile, including fiber and hormone-balancing B vitamins. Whole grains stabilize blood sugar, important for estrogen balance.

Recipe: Root Vegetable & Quinoa Salad with Tahini-Maple Vinaigrette

This post was originally published on July 19, 2021 and has since been updated.