10 Foods High in Estrogen to Avoid

Dealing with hormonal health can be confusing, especially if your diet is part of the problem. If you have hormone issues, an estrogen-dependent condition, such as PCOS or endometriosis, or just want to learn more about your estrogen levels, you're in the right place. 

Understanding how your food affects your hormones is a vital first step to feeling balanced and healthy. This guide will walk you through the top foods high in estrogen to avoid, helping you make informed decisions that feel right for you and your unique health journey.

Understanding Estrogen and Diet

Estrogen is a key female sex hormone, but it is also vital for male health. In women, it regulates the menstrual cycle, supports bone health, and influences mood and libido. In men, it aids sperm production and libido. Maintaining hormonal balance is crucial; excess estrogen, relative to progesterone in women or testosterone in men, can cause estrogen dominance and health issues.

Diet influences hormone levels through foods containing compounds that mimic or impact estrogen production and processing. The goal isn't to avoid these foods, but to understand their effects to support individual health and wellbeing.

Many foods contain phytoestrogens. These are plant compounds similar to human estrogen that can bind to estrogen receptors. They include isoflavones (found in soy), lignans (present in seeds), and coumestans (found in legumes).

Phytoestrogens have a dual role. They can act like estrogen by binding to the same receptors, easing menopausal symptoms when estrogen is low, or block natural estrogen when levels are high, acting as anti-estrogens. Effects depend on hormonal status, intake amount, and type of phytoestrogen.

Who Should Avoid High-Estrogen Foods

While a diet rich in plant foods is generally healthy, some individuals may benefit from being more cautious about high estrogen foods to avoid, as these can harm their health.

• Estrogen-Sensitive Cancers (e.g., breast, ovarian): In hormone-receptor-positive cancers, high estrogen levels can promote cancer growth. Patients and survivors are often advised to regulate their intake of potent phytoestrogens.

• Endometriosis and Fibroids: These conditions are frequently estrogen-dependent, meaning high estrogen levels can intensify symptoms like pain, heavy bleeding, and tissue growth.

• Males With High Estrogen Levels: Men may experience estrogen dominance, which can cause symptoms such as gynecomastia (enlarged breast tissue), erectile dysfunction, and infertility. Reducing external sources of estrogen can be part of a management plan.

• People With Hormonal Imbalances: Those with conditions like Polycystic Ovary Syndrome (PCOS) often have complex hormonal imbalances, and managing estrogen intake can be an important aspect of treatment.

Benefits of High-Estrogen Foods

It's important to note that for some people, high-estrogen foods can be beneficial. For women in perimenopause or menopause, when natural estrogen levels decline, estrogen rich foods may help alleviate symptoms like hot flashes and protect against bone loss. Their weak estrogenic effect can provide gentle support when the body’s own production wanes. The key is personalization and understanding your body's unique hormonal landscape.

10 Foods High in Estrogen to Avoid

When managing hormone levels, awareness is your greatest tool. Foods that cause high estrogen levels include ten food groups to be mindful of, which are listed below.

1. Soy Products

• Examples: Tofu, tempeh, edamame, soy milk, soy sauce, soy protein isolates.

• Why it's on the list: Soy is the richest dietary source of isoflavones, a potent type of phytoestrogen. These compounds can exert strong estrogen-like effects in the body. Research on soy is notoriously mixed; while some studies suggest it may protect against certain cancers, others indicate it could be problematic for those with existing estrogen-sensitive conditions.

2. Flaxseed

• Examples: Whole flaxseeds, ground flaxseed meal, flaxseed oil.

• Why it's on the list: Flaxseeds are the number one dietary source of lignans, another primary class of phytoestrogens. Once in the gut, lignans are converted into enterolignans, which act as estrogen mimics. While they are praised for their high fiber and omega-3 content, people with high estrogen may need to limit their intake to avoid adding to their estrogenic load.

3. Chickpeas (Garbanzo Beans) and Other Legumes

• Examples: Chickpeas, lentils, red clover, split peas, pinto beans, navy beans.

• Why it's on the list: Chickpeas and other legumes are good sources of isoflavones and coumestans. While they are a fantastic source of protein and fiber, their phytoestrogen content means they are among the estrogenic foods to avoid if you are actively trying to lower your estrogen levels.

4. Turmeric

• Examples: Turmeric spice, curcumin supplements.

• Why it's on the list: The active compound in turmeric, curcumin, has been shown in some studies to have phytoestrogenic properties. Research suggests that turmeric offers numerous health benefits, including reducing inflammation, aiding in eye conditions, managing metabolic syndrome, alleviating arthritis, lowering cholesterol levels, reducing anxiety, easing muscle soreness, and supporting kidney health. Small amounts of food are safe, but concentrated curcumin supplements might impact hormones and pose risks for those with estrogen dominance.

5. Meat and Dairy Products

• Examples: Red meat (especially conventionally raised), whole milk, cheese, butter.

• Why it's on the list: Animal products can contain actual steroidal estrogens that are identical to the ones humans produce. Conventionally raised livestock are sometimes treated with growth hormones, which can increase the hormonal load. Full-fat dairy products can also be significant sources, making them potential estrogen producing foods to limit.

6. Alcohol

• Examples: Beer, red wine.

• Why it's on the list: Alcohol consumption can raise circulating estrogen levels, leading to a burden on the liver, which is responsible for metabolizing and clearing excess hormones. Beer is particularly noteworthy as hops, a key ingredient, are a source of the potent phytoestrogen 8-prenylnaringenin.

7. Processed Foods and Additives

• Examples: Canned foods with BPA linings, foods with certain artificial dyes, and products containing parabens or phthalates.

• Why it's on the list: Many chemicals used in food processing and packaging are known endocrine disruptors. Phthalates, BPA, and parabens can leach from plastic containers and can linings into your food, where they mimic estrogen and disrupt normal hormone function.

 8. Certain Fruits and Vegetables High in Phytoestrogens

• Examples: Peaches, strawberries, grapes, pomegranates, prunes, cruciferous vegetables (such as broccoli, cabbage, and brussels sprouts), garlic, spinach, and sweet potatoes.

• Why it's on the list: While fruits and vegetables are overwhelmingly healthy, some contain notable levels of phytoestrogens like lignans and resveratrol. For most people, the benefits of these foods far outweigh any risk. However, for highly sensitive people, it may be worth monitoring intake rather than consuming them in huge quantities.

9. Seeds and Nuts

• Examples: Sesame seeds, sunflower seeds, pistachios, almonds.

• Why it's on the list: Many nuts and seeds are excellent sources of lignans and other phytoestrogenic compounds. Sesame seeds, for example, are particularly rich. It's a balancing act, as they also provide healthy fats and minerals; however, moderation is key for those concerned about high estrogen levels.

10. Whole Grains

• Examples: Rye, barley, oats, quinoa, wheat.

• Why it's on the list: Certain whole grains are a source of lignans. While their fiber is beneficial for hormone excretion, their phytoestrogen content is something to be aware of. For those with estrogen-sensitive conditions, diversifying carbohydrate sources may be helpful.

Foods to Avoid While Taking Estradiol

If you are undergoing hormone therapy with estradiol, it's wise to discuss your diet with your doctor. Consuming large amounts of phytoestrogens can compete with the prescribed medication at the receptor sites, possibly reducing its effectiveness. Therefore, being mindful of the list of foods that contain estrogen to avoid becomes particularly important to ensure your therapy works as intended. For example, you should avoid consuming grapefruit and grapefruit juice because they can increase the levels of certain medications in your body, potentially causing serious side effects.

Foods That Raise Estrogen in Men

Men concerned about hormonal balance should pay special attention to certain foods with high estrogen.

• A high intake of isoflavones and lignans, found in foods like soy and flax, can disrupt the testosterone-to-estrogen ratio.

• Alcohol can decrease testosterone production and increase its conversion to estrogen.

• Dairy and red meat can be sources of animal-derived estrogens and saturated fat, which have been linked to higher estrogen levels in men.

What Foods Decrease Estrogen?

A nuanced relationship exists between diet and estrogen levels, with certain foods potentially decreasing the hormone's activity while others, rich in phytoestrogens, spark debate over their impact. 

Understanding this connection is key for people seeking to manage their hormonal health through nutrition. Shifting your focus to what you can eat is empowering. Selected diet and lifestyle factors that help manage estrogen often include:

• Mediterranean-Style Diet: Rich in vegetables, lean proteins, and healthy fats, this eating pattern supports overall hormonal health.

• High-Fiber Foods: Fiber binds excess estrogen in the digestive tract, facilitating its excretion. Aim for 30–40 grams per day from sources such as leafy greens, pears, and legumes, in moderation.

• Cruciferous Vegetables: In moderation, vegetables such as broccoli and cauliflower contain a compound called indole-3-carbinol, which may support healthy estrogen metabolism.

• Vitamin D: Foods rich in Vitamin D, like mushrooms and fatty fish, may help regulate estrogen levels.

A soothing cup of Mira Fertility Tea, formulated with herbs known to support hormonal balance, can be an excellent addition to your daily routine.

Phytoestrogen Foods to Avoid vs Safer Alternatives

Phytoestrogens' effects are complex; they can act as estrogenic or anti-estrogenic, leading to ongoing debate about their inclusion. Some people may limit their intake for health reasons, but a balanced, varied diet of whole foods usually provides a safer and more beneficial approach. Are there phytoestrogen foods to avoid?

If you want to manage your estrogen levels without eating a lot of foods high in phytoestrogens, or if you're advised to limit such foods, it's best to eat a variety of whole, healthy foods. This way, you can get the nutrients that help keep your hormones balanced without consuming too much phytoestrogen.

Making dietary changes can feel daunting, but simple swaps can make a big difference. If you are trying to conceive, it's also crucial to ensure you're getting essential nutrients. Pairing dietary changes with high-quality Mira Prenatals can help cover your nutritional bases, providing vital nutrients like folate, iron, and vitamin D that support reproductive health.

Lifestyle Strategies to Regulate Estrogen Naturally

Diet is just one piece of the puzzle. These lifestyle habits can also promote hormonal harmony.

• Weight Management: Fat cells can produce and store estrogen, so maintaining a healthy body weight is one of the most effective ways to manage estrogen levels.

• Consistent Exercise: Regular physical activity helps regulate hormones and reduce body fat. Aim for a mix of cardio and strength training.

• Stress Management and Sleep: Chronic stress elevates cortisol, which can disrupt the entire endocrine system. Prioritize relaxation techniques and aim for 7-9 hours of quality sleep per night.

• Reduce Chemical Exposure: Minimize your use of plastics (especially for food and drink), and choose natural personal care products to lower your exposure to endocrine-disrupting chemicals.

If you're looking for personalized guidance, working with a professional can be invaluable. A fertility expert may offer recommendations on nutrition, exercise, and stress management, providing a comprehensive and tailored plan to help you achieve your wellness goals. Considering these lifestyle factors is as important as knowing what specific estrogenic foods to avoid.

Key Takeaways

• Several foods, particularly soy, flaxseed, and certain legumes, are rich in phytoestrogens that can mimic the body's natural estrogen levels.

• Who needs to be cautious about these foods is highly individual; those with estrogen-sensitive conditions may benefit most from limiting their intake.

• Balancing your diet by focusing on fiber, lean protein, and healthy fats, while incorporating supportive lifestyle changes, is a holistic approach to maintaining hormone health.

• Always consult with a healthcare provider or a registered dietitian before making significant dietary changes, especially if you have an existing health condition.

Frequently Asked Questions

Are there any plant-based foods that contain high levels of estrogens like those found in animal meats and dairy products?

No, plants contain phytoestrogens (plant estrogens), such as isoflavones and lignans, which are structurally similar but much weaker than the steroidal estrogens found in animal products.

Can eating chicken cause a spike in estrogen levels in my body?

Commercially raised chicken may have slightly higher estrogen levels than organic, pasture-raised chicken. Still, it is generally not considered a high-estrogen food compared to red meat or full-fat dairy, and it is not remotely close to causing adverse effects.

Does eating 100 grams of sprouts daily increase estrogen levels in my body? 

Sprouts like alfalfa and clover contain coumestans, a type of phytoestrogen; however, consuming large amounts daily may increase your estrogenic load, but is unlikely to raise estrogen levels. These plant compounds produce weaker, more complex estrogen-like effects, but they aren't actual estrogens and don't directly stimulate estrogen levels.