f you're looking for a list of the best diets for estrogen dominance you've come to the right place. It's no secret that estrogen dominance can cause some major problems. From weight gain to depression and anxiety, estrogen dominance symptoms are very real and difficult to deal with.
That's why it is important to make sure you are eating the right foods for estrogen dominance. In this blog post, you will find a list of 6 diets for estrogen levels!
What is estrogen?
Estrogen is a sex hormone that is created primarily by the ovaries in females and the testes in males, but this sex hormone can also be produced by other tissues such as fat cells.
Estrogen plays a vital role in maintaining estrogen levels during menstruation and pregnancy, bone health, cardiovascular function, mood swings (including PMS), libido (sexual excitement), sleep, and weight.
There are different types of estrogen, but estrogen dominance is a major concern. Estrogen plays an important role in female fertility and reproduction, so estrogen levels need to be balanced for optimal health.
What causes estrogen dominance?
Estrogen dominance is caused when estrogen levels are higher than progesterone levels. It can happen during menopause, pregnancy, and puberty.
It can also be caused by taking estrogen replacement therapy or birth control and can also be caused by estrogen-producing tumors.
Estrogen dominance is not considered a disease, but breast and uterine cancer, fibroids, endometriosis and polycystic ovarian syndrome are all thought to be linked to estrogen dominance.
Symptoms of estrogen dominance
Common symptoms of estrogen dominance, estrogen imbalance, or estrogen resistance include bloating, fatigue, fibrocystic breasts, and a heavy period.
Women with estrogen dominance may also experience symptoms such as acne breakouts on the chin area of their face, which is called adult female hormonal acne, an increased number of overall pimples, and wrinkles around the mouth from lip licking. One of the most common estrogen dominance symptoms is weight gain, particularly around your hips, thighs, and butt.
This estrogen-dominant state can also lead to more serious health concerns such as uterine fibroids, benign growths in the uterus, endometrial cancer, ectopic pregnancy, or miscarriage due to an inability for a fertilized egg to attach to the uterine wall.
6 best diets for estrogen dominance
Here are six of the best diets for estrogen dominance:
1. Ketogenic diet
A ketogenic diet may help estrogen dominance by lowering estrogen levels because it is high in fat and low in carbs. This type of diet also helps to balance estrogen levels by raising testosterone which increases libido for both sexes.
It restricts carbohydrate intake to 20 grams or less per day, forcing the body to use fat as its main energy source rather than carbohydrates.
The idea behind this type of diet is that a person will lose weight and improve their metabolic state by following it because they are consuming a high-fat, low-carb diet.
2. Low-carb vegetarian lifestyle
The low-carb vegetarian lifestyle is the best diet for estrogen dominance, as it helps you control weight gain and insulin resistance. Some people may be able to maintain a vegetarian lifestyle while eating moderate amounts of low-glycemic foods.
If not, an animal protein-based vegan approach is helpful since they tend to have lower levels of estrogenic substances in their fat tissues. The low-carb vegetarian lifestyle is one of the best estrogen-boosting diets. To do it, eat low-glycemic carbs, lower protein intake, and control estrogen by eating a lot of fiber.
3. Vegan diet
A vegan diet is one of the best diest for estrogen domiance to choose from. Plant foods contain phytoestrogens and fiber that can help balance estrogen levels within your body. A plant-based vegan diet is rich in vitamin C, iron, bivalve protein, zinc, and magnesium which are all good for estrogen dominance.
Vegan food also contains high carbohydrates with a low glycemic index and low fructose, so it helps with the dominant estrogen diet.
Vegetarian estrogen-friendly food includes lentils, black beans, tacos, chickpeas/garbanzo beans, chickpea salad in a pita sandwich or hummus, spinach wraps with hummus and cucumber slices, and hard-boiled eggs.
4. Paleo diet
The paleo diet is a popular diet for estrogen dominance. This low-carb, high protein and fat-based lifestyle includes lean meats like chicken and fish but excludes wheat products, dairy products, refined sugars, etc., to help reduce estrogen levels in the body.
Some believe that estrogen can be converted into testosterone by eating sufficient quantities of foods rich in zinc, magnesium, and vitamin B.
The paleo lifestyle may not be the right estrogen diet for you if you are looking to lose weight or have high-stress levels since this is a higher fat-based diet that can promote inflammation in some people.
Eating more carbs like sweet potatoes etc. may help with estrogen dominance symptoms while also providing necessary energy for your day.
5. Mediterranean diet
The Mediterranean diet is a great estrogen-friendly option, as it's high in natural plant estrogens and low-fat dairy. The diet helps balance estrogen levels by decreasing estrogen conversion to its more biologically potent form.
Lactating women who are experiencing hormonal imbalance due to weaning can also benefit from the Mediterranean diet.
The good fats in the olive oil are found in this type of diet, like omega fatty acids, such as Omega-EPA and omega-DHA fatty acids.
It helps decrease estrogen levels by inhibiting estrogen formation from other sources like linoleic acid, which is high in a standard American diet. This means less conversion to estradiol and more plant estrogen.
Studies have also shown that promoting healthy estrogen levels is a great option for those struggling with estrogen dominance symptoms like migraines and breast tenderness.
In addition to a lower estrogen level, the Mediterranean diet can help prevent heart disease and diabetes. It's also rich in phytonutrients such as lycopene that have estrogen-like effects and are important for bone health. For these reasons, it’s considered one of the best diets for estrogen dominance.
The only drawback is that it's not an easy diet to follow. There are many restrictions, and the meal plans can be too expensive for some people, so if you're considering this estrogen-friendly lifestyle, make sure to do your research and plan carefully before changing anything about your current food habits.
6. Fiber-rich diets
High-fiber diets are important for estrogen dominance because they help the intestines break down estrogen properly. Vegetables, fruits, and whole grains contain high amounts of insoluble fibers that contribute to a healthy digestive system. Other sources include wheat bran, nuts, seeds, and beans.
The recommended intake of fiber per day is 25g, and the average person only consumes about 12g per day. Some sources are whole foods such as vegetables, fruits, legumes, nuts, and seeds. If these food products are not easily accessible or affordable, then there are dietary supplements that can be taken.
Though consuming estrogen-lowering foods is a great idea for estrogen dominance, it's important to remember the risk of malnutrition from being too low in calories and nutrient intake.
What foods decrease estrogen levels?
Foods that decrease estrogen levels include:
- Cruciferous vegetables — Cruciferous vegetables are rich in phytochemicals called glucosinolates that help detoxify the body of excess estrogens. These include broccoli, cauliflower, brussels sprouts and cabbage.
- Flax seeds — Flax seeds contain lignans that bind to estrogens and make them less active in the body. Flax seeds also have omega-3 fatty acids, which help lower insulin levels in the body and reduce inflammation, increasing estrogen production.
- Soy products: Soy contains phytoestrogens, which are plant compounds that mimic the effects of human estrogens. These make soy foods good for women with high estrogen levels.
- Tea: Tea has been shown to have both antioxidant and anti-estrogenic effects on the body when consumed regularly.
- Whole grains (such as brown rice and whole wheat bread): Whole grains are rich sources of fiber, which helps lower levels of estrogen by speeding up its excretion from your body.
How do I flush excess estrogen from my body?
There are several ways to flush excess estrogen from your body:
Consider taking supplements of estrogen-regulating nutrients like beta carotene, vitamin E, and selenium. Beta Carotene is a precursor for estrogen production as well as being used to produce other estrogen-regulating hormones such as progesterone.
It also helps to protect the skin from UV radiation damage. Vitamin E can help regulate estrogen by suppressing estrogen's estrogen-stimulating effects on breast cells. Selenium increases glutathione production, which helps protect against estrogen toxicity and provides natural estrogen metabolism, especially in relation to thyroid function.
Eat lots fiber
Fiber is important for estrogen removal. Processed foods or refined sugars will increase estrogen levels, which can lead to estrogen dominance and eventually estrogen cancer. Fiber acts as a binding agent that binds excess estrogen in the body, so it's not reabsorbed. When you're eating more fiber, chances are your estrogen level will also be stable.
Proper diet and movement
A balanced diet and movement can regulate estrogen levels in the body.
Eating a healthy and proper balanced diet that includes all food groups will help you maintain estrogen at a more stable level than if you were not eating enough of any one group.
Moving your body is an excellent way to release excess estrogen buildup because exercise makes estrogen leave the tissues, which clears them out.
There are also some estrogen-balancing foods that you can incorporate into your healthy diet to keep estrogen levels balanced.
Practice stress management
One of the best estrogen dominance diets is to avoid stress and take time for yourself. Stress can play an important role in estrogen dominance, so you must find ways to manage your stress levels as well as stay calm during stressful events.
Your diet may provide some relief from feelings of anxiety by providing plenty of magnesium, which helps with muscle relaxation.
In addition to stress management, estrogen dominance can be managed by practicing yoga, meditation, and spending time in nature. These practices help calm your brain into a state of relaxation that can make estrogen dominance symptoms more manageable.
When estrogen dominance symptoms are uncomfortable, taking some time off from working or exercising may be a good idea. The body needs downtime for hormones to balance.
Spending too many hours per day on your feet can worsen estrogen dominance and lead to more stress because you've overworked yourself without the proper rest periods.
A yoga or exercise routine can be a great way to relax and ease estrogen dominance symptoms.
Avoid taking hormonal birth control pill
The estrogen dominance diet should exclude any estrogen-producing substances, which includes some hormonal birth control. Hormonal contraceptives contain estrogen and progestin hormones that are not natural for the body to produce on its own.
These synthetic hormones can affect your hormone balance levels and lead to estrogen dominance.
Some women should avoid estrogen-producing substances, such as oral contraceptives and soy products, because of their already high estrogen levels in the body or for other health reasons.
Limit your meat consumption
Reduce your meat consumption to the bare minimum and eat a vegetarian diet.
Meats are bad for estrogen dominance because they contain estrogen-raising hormones, and estrogen is estrogen. Make sure you eat plenty of estrogen-balancing vegetables and estrogen-depleting foods.
Keep away from chemical products
Chemical products are estrogenic and may increase estrogen levels in the body. Avoid chemical products used to maintain estrogen balance. Avoid estrogenic chemicals such as phthalates and parabens in personal care products, household cleaners, cosmetics, paints, aluminum pots, and pans.
Replace chemical fertilizers with organic food production methods like mulching or composting. Use natural sunscreens that contain only zinc oxide or titanium dioxide. Avoid estrogenic plastics, like plastic food containers and water bottles.
Estrogen dominance is a medical condition that affects estrogen levels in women. There are a variety of foods and natural remedies to help balance estrogen levels. Make sure to include estrogen in your diet, eat cruciferous vegetables, consume phytoestrogens and avoid xenoestrogens.
These diets for estrogen dominance are not fit for all estrogen dominance cases. A healthcare professional must assess each estrogen-dominant person to determine the best course of action for her situation.
Many estrogen-dominant individuals may need more than one diet plan, or they might find that modifying their current lifestyle changes will be enough to rectify problems with estrogen dominance.