Foods to Eat to Lower Estrogen

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In "Prescription for Herbal Healing: An Easy-to-Use A-Z Reference to Hundreds of Common Disorders and Their Herbal Remedies," Dr. Phyllis A. Balch, CNC, a nutritional consultant, argues that a low estrogen diet can help minimize your risk of getting certain diseases. Women who eat foods that lower estrogen levels can help diminish the risk of getting breast cancer, endometriosis, and fibrocystic breast disease. Increasing your intake of fish oils, fiber, and cruciferous vegetables, and lowering your fat intake can prove beneficial in estrogen management.

A bowl of muesli with fresh berries
A bowl of muesli with fresh berries (Image: tashka2000/iStock/Getty Images)

Fish Oils

Foods that contain oils from fresh fish help to diminish estrogen levels, according to Lana Liew and Linda Ojeda, authors of "The Natural Estrogen Diet and Recipe Book." Omega-3 fatty acids derived from specific cold water fish species, such as mackerel, herring, and salmon can lower estrogen levels naturally when fish are consumed at least three times a week. If you cook the foods in olive oil, this can help diminish estrogen levels even further; olive oil contains monosaturated fats that are associated with diminished breast cancer risks.

Smoked mackeral with herbs
Smoked mackeral with herbs (Image: martinturzak/iStock/Getty Images)

High Fiber Intake/Low Fat Intake

A diet consisting of foods with high fiber content is recommended for women looking to reduce estrogen levels. Fiber speeds up the excretion of excessive estrogen levels from the body. To reduce estrogen levels, it is recommended that you consume as much as 30 to 40g of fiber each day. In "Breast Cancer Survival Manual, Fourth Edition: A Step-by-Step Guide for the Woman With Newly Diagnosed Breast Cancer," Dr. John Link, an oncologist and the founder of the Breast Center in Long Beach California, explains that a high fiber diet combined with low fat intake is the best approach for managing estrogen levels.

Dr. Link argues that fiber binds to estrogen in the intestinal tract, so it can be more readily removed from the body. Dr. Link also explains that diets high in fat promote the reabsorption of estrogen into the body: this is why a low fat regimen is recommended.

Some foods high in fiber content include oats, barley, psyllium seed husks, peas, dried beans, vegetables, fruits, whole grain foods, wheat, corn bran, and cereals. Meanwhile, low fat food selections include things like poultry, fruits, vegetables, beans, breads, cereals, fish, turkey, and whole grain foods.

Psyllium seed husks spilling from a measuring scoop
Psyllium seed husks spilling from a measuring scoop (Image: marekuliasz/iStock/Getty Images)

Cruciferous Vegetables

Consuming cruciferous vegetables, such as bokchoy, broccoli, cabbage, cauliflower, brussels sprouts, watercress, kale, turnips, and radishes each day help to significantly lower estrogens. These foods all contain an ingredient identified as indole-3-carbinol, which is responsible for converting excess estrogen substances that are not as harmful to your body. Consuming such foods at least one time daily can help you in lowering your estrogen levels naturally.

Small dishes of broccoli and cauliflower
Small dishes of broccoli and cauliflower (Image: Comstock Images/Stockbyte/Getty Images)

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References

  • Prescription for Herbal Healing: An Easy-to-Use A-Z Reference to Hundreds of Common Disorders and Their Herbal Remedies; Phyllis A. Blach; 2002.
  • The Natural Estrogen Diet and Recipe Book; Lana Liew and Linda Ojeda; 2003.
  • Breast Cancer Survival Manual, Fourth Edition: A Step-by-Step Guide for the Woman With Newly Diagnosed Breast Cancer; John Link; 2007.
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