What to Eat to Help Lower Estrogen Levels

Hormonal harmony is essential for our overall health and well-being, with estrogen playing a significant role in this balance. While estrogen is a vital hormone in both female and male bodies, too much of it can lead to various health issues, such as bloating, mood swings, and even certain types of cancer.

Thankfully, what we consume can have a profound effect on our estrogen balance. In this blog post, let's explore the foods that can help lower estrogen levels.


Why Lower Estrogen Levels?

Excessive estrogen, a condition termed as 'estrogen dominance', has been linked to conditions like:

  • PMS symptoms
  • Endometriosis
  • Fibroids
  • Hormonal cancers

Keeping estrogen levels in check is important, and fortunately, this can be achieved, in part, through a careful selection of your diet.


blueberry beet salad recipe

Blueberry beet salad recipe from the Jihi kitchen


Foods to Incorporate

1. Cruciferous Vegetables

Known for their estrogen-lowering properties, cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts contain a natural compound called indole-3-carbinol that supports liver detoxification and assists in the breakdown of estrogen.

2. High-Fiber Foods

Fiber helps to eliminate excess estrogen from the body through the digestive system. Incorporate foods high in fiber like whole grains (like brown rice, quinoa), vegetables, fruits, and legumes (like lentils and chickpeas).

3. Flaxseeds

Packed with lignans and fiber, flaxseeds are champions at binding to excess estrogen and helping remove it from the body. They’re also a great source of Omega-3 fatty acids which promote hormonal balance.

4. Mushrooms

Certain types of mushrooms such as white button and portobello have been found to block the production of the enzyme aromatase, which converts androgens into estrogen.

5. Pomegranates

This antioxidant-rich fruit is a natural aromatase inhibitor, helping to prevent the conversion of androgens to estrogen.

6. Sesame and Sunflower Seeds

Snacking on sesame and sunflower seeds during the first half of your menstrual cycle (follicular phase) can help support estrogen clearance from the body.

7. Green Tea

A powerhouse of health benefits, green tea has been shown to regulate estrogen metabolism and aid in weight control, which can be beneficial in managing estrogen levels.

sparkling peach thyme mocktail recipe

Sparkling Peach Thyme Mocktail Recipe from the Jihi Kitchen


Pro Tip: Lifestyle Matters

While dietary adjustments are beneficial, remember to consider your overall lifestyle. Regular exercise, adequate sleep, limiting alcohol, and managing stress are vital components of hormonal balance.

Consult a Professional

If you suspect you may have estrogen dominance, it's crucial to seek advice from a healthcare professional before making significant dietary changes. Laboratory tests can provide an accurate measurement of your hormone levels, and a healthcare professional can help create a personalized diet plan to address your specific needs.


Maintaining hormonal balance goes a long way in promoting your overall well-being. Including estrogen-lowering foods in your diet can be a potent step towards achieving this balance. Remember - everything in moderation; extreme dietary restrictions are rarely a good idea. Embrace a balanced, holistic, and nutritious diet for a vibrant, healthy life. Happy eating!