Learn the best foods, supplements, and lifestyle tips to help lower estrogen naturally and relieve estrogen dominance symptoms like PMS, heavy periods, headaches, and mood swings!
Note from Dena: This post was written by Meredith Sorensen, Dietetic Intern, as part of a research partnership between Back To The Book Nutrition and post-graduate nutrition students from the University of Houston.
If hormone testing has confirmed that you have high estrogen, the actions below will help you lower estrogen and alleviate your PMS, heavy periods, headaches, mood swings, or other estrogen dominance symptoms.
Remember: Estrogen dominance can also be caused by low progesterone, in which case these recommendations may not be best for you.
How to Lower Estrogen
Below are some foods, supplements, and lifestyle tips to help you bring down your high estrogen naturally.
1. Eat Foods that Lower Estrogen
Fiber
Fiber decreases the amount of estrogen absorbed and increases the amount eliminated from the body. To lower estrogen, eat at least 22-30g of fiber daily (1, 2, 3).
- Beans, peas, and lentils
- Nonstarchy vegetables (leafy greens, lettuces, etc.)
- Starchy vegetables (sweet potatoes, winter squashes, other roots and tubers)
- Whole fruits with their skins (apples, pears, oranges with the pith, etc.)
- Avocado
- Whole grains (oats, brown rice, etc.)
- Nuts and seeds, including chia and ground flax
Note: This post contains affiliate links. By making purchases through these links, you pay the same amount for products, but a portion of the sale will be sent my way to help with blog expenses. Thanks!
Cruciferous Vegetables
Cruciferous veggies provide Indole-3-Carbinol (I3C), which shifts the body toward healthier estrogen detoxification and has been linked to lower rates of estrogen sensitive cancers (breast, endometrial, ovarian, prostate, etc.).
Though one study showed that small daily servings (~⅓ cup) do not significantly improve detox (4), another showed that for every ⅛ cup in crucifers daily, there was a slight shift toward desirable detox (5). So every bit may help!
- Broccoli sprouts*: 10- to 50-fold higher concentrations of I3C precursors than broccoli (6), so just 1-5 Tbsp is the same as 3 cups of mature cruciferous vegetables!
* If you can’t find broccoli sprouts in stores, Hamama will send you fail-proof organic broccoli sprout kits every month – use the code SUPERGREENS to get 10% off your first order!
- Broccoli
- Brussel sprouts
- Kale
- Cauliflower
- Cabbage
Phytoestrogens (Flax, soy, etc.)
Phytoestrogens are natural compounds in various plant foods that have weak estrogen-like effects in the body.
But, despite popular belief, phytoestrogens do not always act like estrogen in the body. If estrogen levels are low (in men, postmenopausal women, or premenopausal women with low estrogen), phytoestrogens do act more like estrogen. However, if estrogen levels are too high, phytoestrogens are anti-estrogenic, reduce the effects of estradiol, and shift the body toward healthier estrogen detoxification (7, 8, 9).
- Whole, organic soy* foods: edamame, tofu, tempeh, soymilk
* Soybeans are often genetically modified and heavily sprayed, so choose organic and non-GMO soy products as much as possible.
- Ground flax seeds
- Sesame seeds
- Wheat bran
- Dried fruits: apricots, dates, and prunes
- Berries: strawberries, cranberries, and raspberries
- Herbs and Spices: anise, fennel, sage
Probiotic-Rich Foods
These help maintain a healthy balance of bacteria in the gut microbiome, since some gut bacteria directly affect estrogen levels in the body (these bacteria are sometimes called the “estrobolome”).
- Yogurt, kefir, and other cultured dairy alternatives like Culina coconut milk yogurt
- Traditionally fermented vegetables: lactofermented pickles, sauerkraut, kimchi, carrots
- Kombucha
Omega-3 Fatty Acids
Omega-3s lower inflammation and help the body detoxify estrogen better. There are three main types of omega-3s: ALA, DHA, and EPA.
DHA and EPA are most important when it comes to fighting inflammation. Though ALA can be converted to EPA and DHA in the body, the process is not very efficient. Consuming EPA and DHA directly is the best way to improve levels of these fatty acids.
EPA and DHA-rich foods:
- Cold water fatty fish: tuna, salmon, herring, mackerel, sardines, etc.
- Seafood: scallops, shrimp, lobster
- Seaweed
ALA-rich foods:
- Nuts and seeds: flaxseed, chia seed, hempseed, walnuts
- Oils of the nuts and seeds above (Flaxseed oil, hemp oil, etc.)
Polyphenols
Polyphenols are plant-based compounds that lower estrogen by slowing down aromatase, an enzyme that converts testosterone to estrogen during stress and inflammation. They also reduce breast cancer risk (10).
Food sources of polyphenols include:
- Green Tea: Drink home-brewed, organic green tea. It contains more polyphenols than the popular bottled version, and non-organic teas are often heavily sprayed with herbicides and pesticides.
- Berries: Berries are also heavily sprayed, so choose organic.
- Raw Cacao or Dark Chocolate: Organic raw cacao powder or 85% or higher dark chocolate are good sources of polyphenols. Again, organic is important due to heavy use of pesticides and herbicides in farming of cacao beans.
- Red grapes
- Beans
- Nuts
- Various fruits and veggies
- Coffee: Coffee is one of the most sprayed crops, so prioritize organic blends.
Dairy?
There is conflicting evidence about the impact dairy consumption has human hormone balance.
A common concern is that dairy products raise estrogen levels. This may not be the case! One study found that each additional serving of dairy food you consume per day reduces serum estradiol by ~5% (11).
Naturally occurring estrogen in milk is likely too low to have a significant hormonal effect on adult consumers, but the effects may be stronger in children who have not hit puberty yet (12, 13, 14).
There is more worry with commercially produced dairy from cows treated with growth hormones like rBST. Effects of rBST on humans are unknown, but cows treated with rBST have significantly higher hormone content in their milk, which could have stronger effects on human hormone levels and/or our ability to detoxify estrogen (15).
If you choose to consume dairy, choose organic or raw dairy from reputable local farms that do not use rBST.
2. Cut Back on Alcohol
Chronic or heavy drinking lowers the body’s ability to detoxify estradiol to the less potent estrone, and increases aromatase, an enzyme that converts testosterone to estrogen during stress and inflammation. If you do drink alcohol, limit your intake to no more than 1-2 drinks per week.
3. Drink Filtered Water
Estrogen from birth control and estrogen-like chemicals (BPA, phthalates, PCBs, etc.) have been found in concerning amounts in our drinking water (16).
Purchase a water filtration system that uses both reverse osmosis and carbon filtration to remove estrogen from your drinking water. If you’re not ready to invest in a whole house system, this under-sink version is a more affordable first step!
4. Choose Clean Beauty, Personal Care, and Cleaning Products
Many of these products (shampoos, skincare, hair products, lotions etc.) contain parabens and phthalates, which act like estrogen in the body. Check the labels and choose products free of these substances.
Download a list of Dena’s favorite clean products here!
5. Limit Your Exposure to Plastic, Aluminum, and Other Metalloestrogens
PCBs, BPA and other plastics are environmental compounds that imitate estrogen in the body but are harder to detoxify (AKA xenoestrogens).
Metalloestrogens are a class of metals that mimic estrogen in the body and disrupt hormonal balance.
Examples of metalloestrogens: Aluminum, Antimony, Arsenite, Barium, Cadmium, Chromium (II), Cobalt, Copper, Lead, Mercury, Nickel, Selenite, Tin, Vanadate
How to limit your exposure:
- Drink from glass or stainless steel instead of plastic and aluminum cans
- Cook with stainless steel, cast iron, and glass instead of aluminum pots and pans
- Buy fresh and frozen foods instead of cans
- Choose aluminum-free deodorant
- Avoid eating out of plastic containers, especially if food has been heated
- Choose organic foods to limit exposure to herbicides and pesticides.
- Be cautious with seafood consumption. Choose fish low in mercury content.
6. Lose Weight
If you are overweight, losing excess body fat can lower estrogen levels since estrogen is produced and stored in body fat.
7. Consider estrogen lowering supplements
As usual, which supplements will be most helpful to you depend on what’s causing your high estrogen in the first place. Below are some products for both general health and hormone balance, as well as more targeted products for specific root causes. Always discuss supplements with your provider before taking!
Supplements for Overall Health & Hormone Balance (safe for most people)
- High quality multivitamin-mineral
- B Complex (the multi above includes a B Complex but if taking a different one, add a B Complex)
- Magnesium glycinate
- Probiotics
- High potency Fish Oil
- Vitamins A,D,E, and K2
Targeted Supplements to Lower Estrogen (only use if recommended by your provider)
- To help regulate estrogen production and activity: Melatonin, Black Cohosh, Sage, Hops, Red Clover
- For liver/gallbladder support: Milk Thistle, N-Acetyl L-Carnitine (NAC), Alpha Lipoic Acid (ALA), Taurine, TUDCA, ox bile
- To support estrogen detoxification: Sulforaphane, Indole 3 Carbinol, DIM, Trimethylglycine (TMG), SAMe, Choline, Rosemary
- For high testosterone causing high estrogen: Saw Palmetto, Zinc, Crysin, Myomin, ECGC
- To decrease estrogen recycling from the gut: Calcium D Glucarate, herbal antimicrobials if warranted
Note: All supplements other than Back To The Book Nutrition branded supplements can be purchased from Fullscript, an online supplement store that carries hundreds of high quality brands at competitive prices with free shipping. Fullscript purchases products directly from the manufacturers so you know you’re getting exactly what you’re paying for. I will also earn a commission from any purchases you make – thank you!
In Conclusion
There’s a lot you can do to fix estrogen dominance, and this list is a great place to start. If you want more personalized guidance to identify and overcome the root causes of your estrogen dominance, or if you’re interested in hormone testing, working one-on-one with Dena is your best bet!
Schedule your free, 10 minute Discovery Call now!
Check out these related posts!
Estrogen Dominance Symptoms and Causes
About the Author:
Meredith Sorensen is originally from northern Michigan, but moved to Houston to be a D1 cross-country and track runner for the University of Houston. She completed her B.S. and is currently pursuing her M.S. and completing the dietetic internship at the University of Houston. She is passionate about learning and working with female athletes to optimize health, performance, and longevity in sport.
Disclaimer: Information on this site is intended only for informational purposes and is not a substitute for medical advice. Always consult with a trusted healthcare provider before implementing significant dietary change. Read additional disclaimer info here.
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Thanks for the tips! Yes i believe we have to make a decent diet to avoid excess estrogen!
Hhhhmmmm….with how this list is looking, I can confidently say that I am on the right track! More than ever, I have fiber in my diet, daily.
Great post. My periods are very heavy so I am going to try to eat more vegetables, and I really need to lose some weight. I try really hard to stay away from products that have parabens in them. I was diagnosed with breast cancer in 2018 so it’s very important to me.
Hi Kisha,
It sounds like addressing estrogen balance is especially important in your case. Glad the article was helpful!
I actually think that I don’t have enough estrogen. What would I need to do?
Hi Heather, It really depends on what the root cause is. In my clients, the most common cause of low estrogen is some combination of undereating, over exercising, too little body fat, and/or chronic stress. If those sound like you, I’d definitely encourage devoting 3 months to eating a little more, cutting back on exercise and incorporating more gentle movement and strength vs. cardio/HIIT/etc., blocking out more time for sleep and rest, and tackling major stressors. If you’re not seeing improvements after that amount of time, it would probably be good to work with a functional medicine/holistic provider to help… Read more »
I really enjoyed reading this. It’s very interesting to learn about such pieces of information. I never thought how beneficial these are. Glad I came over to this post. I learned something new! Surely many would benefit from this post.
So glad it was helpful, Anosa!
I learned so much from your post today! Definitely gives me a lot to think about, so thank you!
Estrogen dominance, and really any hormonal issues, can wreak serious havok. When we get these issues under control we can be surprised by how many things regarding our overall well being can even out.
I have heard about fiber and its benefits, but didn’t know that flaxseed can also help a woman who needs to manage estrogen. So many things to learn here!
Happy to hear you took something away from the article. Thanks for reading!
Wow this is an extensive list!! I love this! I didnt know about Metalloestrogens, that’s great to know. Thanks so much for sharing this information.
You’re very welcome. Thanks for reading!
These are all good points for lowering estrogen. I think I will have to try some of these. I do avoid things like BPA and soy, but I will have to try the others.