Men and women need a certain level of estrogen for optimal functioning, but too much estrogen in men can carry with it a number of undesirable side effects, such as increased body fat and gynecomastia, or "man boobs." Although estrogen levels can certainly be regulated through prescription medication, dietary changes provide a safe and easy remedy without unwanted side effects.
Instructions
Dietary Adjustments to Lower Estrogen
1. Consume more cruciferous vegetables. These include broccoli, cauliflower, cabbage, kale and Brussels sprouts. These all contain a compound called diindolylmethane. DIM helps the body mobilize and eliminate stored estrogen. Eating two or three servings of cruciferous veggies every day can go a long way toward lowering estrogen.
2. Eat enough fiber to help your body eliminate estrogen. In general, aim to consume at least 20 to 30 grams of fiber every day. Fiber will bind to estrogen in your digestive tract, carrying it out of your body before it affects your system. Divide your fiber intake evenly between soluble and insoluble sources. Sample soluble sources include nuts, oats and barley. Insoluble sources include whole-wheat items, vegetables and fruits.
3. Limit dairy consumption. According to Dr. Ganmaa Davaasambuu, a research assistant at the Harvard School of Public Health, dairy products contain up to 80 percent of total estrogen consumed through food. This is because cows are most frequently milked during pregnancy, which increases the estrogen content of their milk.
