Both men and women naturally produce estrogen, although women have much higher levels of estrogen than men. Too much estrogen in the body can cause problems in men and women alike. Both men and women can gain weight as a result of excess estrogen. Women may suffer from ovarian cysts due to increased estrogen levels. Additionally, a woman's chances of developing breast or uterine cancer increase when her estrogen levels are higher than normal. Changing your diet is one important step to reducing your estrogen levels.
Consult your physician prior to making any significant dietary changes.
Step 1
Consume 20 g to 25 g of fiber each day. Fiber binds to excess estrogen and allows some of it to be harmlessly expelled from the body. Increase your fiber intake by 2 g to 3 g each week if you do not currently consume at least 20 g of fiber each day. Rapidly increasing your fiber consumption can cause gastrointestinal upset.
Step 2
Abstain from alcohol consumption. Both alcohol and estrogen are metabolized in the liver. When the liver is stressed by alcohol, its performance is less than optimal. It cannot filter excess estrogen.
Step 3
Avoid using soy products, including tofu, soy milk, soy yogurt and soy cheese. Soy increases your body's natural production of estrogen.
Step 4
Discontinue the use of dairy products. Dairy products, such as milk and cheese, contain small amounts of estrogen. Use coconut milk or almond milk in place of cow's milk.
Step 5
Incorporate cruciferous vegetables, such as cabbage, broccoli and cauliflower, into your diet. These vegetables bind to excess estrogen and facilitate its expulsion from the body.
References
- "Nutrition: Concepts and Controversies"; Frances Sizer; 2008
- "Contemporary Nutrition"; Gordon M. Wardlaw, et al.; 2007
- "Foundations of Nursing"; Lois White, et al.; 2010
