foods that raise estrogen

Have you ever wondered which foods raise Estrogen?

Many believe that estrogen is a hormone that women only need; this isn’t true as estrogen is present in all human beings and performs similar functions in both men and women by contributing to their physical, emotional, and sexual well-being.

is estrogen bad for men

Due to the importance of this estrogen, a reduction in the hormone level in the body could lead to an imbalance in the body system. However, one of the most effective ways to raise estrogen levels in the body is through proper nutrition. 

Hence, this article helps highlight the importance of estrogen, the effects of low estrogen levels, and foods that affect estrogen levels in the body. Have you been curious about how to raise your estrogen level? this article is for you. 

Estrogen: The Values

Estrogen is important for sexual development in both males and females. As with many hormonal substances, estrogen levels decrease as one grows older. 

While a change in estrogen levels over time is not a problem, once it exceeds or falls below the normal range for a specific age, it could be a cause for concern. There are three main types of estrogen—estrone(E1), estradiol(E2), and estriol(E3); they all have their various functions at various stages.

Estradiol is, however, the most active of all estrogens and is responsible for maintaining erectile function and spermatogenesis in men. Estradiol in females helps to maintain the reproductive system. 

men and estrogen

The average estradiol level for females in the premenopausal stage is 30-400pg/mL, and 0-30pg/mL for postmenopausal females. In adult males, the average estradiol levels fall between 10-50pg/mL.

What happens when estrogen is low?

Estrogen has sexual and reproductive functions; it also aids bone and skin health in both genders. When a person experiences hormonal imbalances such as low estrogen levels, it affects the normal functioning of the body. Estrogens and other hormones work together to promote a person’s general health.

Hence, you can tell when the estrogen levels in the body fall below the normal range based on the symptoms you see. 

For women, some of these symptoms include :

  • Hot flashes
  • Weight gain
  • Irregular menstrual cycle
  • Infertility
  • Urinary tract infections
  • Mood changes

Men with low levels of estrogen experience:

  • Fatigue
  • Irritability 
  • Bone loss
  • Fat accumulation
  • Low libido 
  • Depression
  • Oversleeping.

Foods that raise estrogen in men

Certain foods raise estrogen levels in men. some of them are:

Soy – contains a lot of plant estrogen(called isoflavones) and phytoestrogens. Consuming Soy-based products like Soybeans, miso and edamame is a sure way of boosting your estrogen level. 

Garlic– A part of the onion family, with a high level of isoflavonoids, the addition of garlic to your diet will stimulate your estrogen level. 

Nuts – like almonds, peanuts, cashew, etc are good sources of phytoestrogens, you want to increase your estrogen level? try including nuts in your diet. 

Flaxseeds – regular intake of flaxseeds has shown to increase the level of estrogen this is because it is rich in lignans(a type of phytoestrogen). Flaxseeds can be made into smoothies or be added to your dishes. 

Red wine – is a source of resveratrol(another type of phytoestrogen), taking red wine with your meal is a good way of increasing your estrogen level. 

foods high with estrogen

Notable mentions are dried fruits, eggs, ultra-processed foods, fat-rich foods, legumes, and wholegrain bread.  These listed foods will increase estrogen levels in men and also in women. 

Foods that affect estrogen dominance                                 

Estrogen dominance is a condition in which there is an increased level of estrogen relative to progesterone in the body. Estrogen and progesterone are designed to balance the levels of each other. 

A sudden increase in estrogen or depleted levels of progesterone can leads to estrogen dominance. Processed foods, alcohol sugar, and refined carbohydrates worsen estrogen dominance. Some of the symptoms of estrogen dominance are breast tenderness, fatigue, clots in the period, feeling puffy, bloating, etc. 

If you have some of these symptoms and you are suspecting estrogen dominance, consider taking foods like cruciferous vegetables, green tea, probiotics-rich foods(like yogurt), mushroom, and bitter lemon

. These foods support the liver’s breakdown of estrogen and promote hormone balance. 

Foods that increase estrogen during menopause

Estrogen is important to help females maintain physical, emotional, and sexual health, and the levels of this hormone fluctuate throughout life

diet estrogen

Therefore, at different stages of life, a woman has different hormonal levels; menopause (51 years and above) is one of those stages, and the estrogen level a woman has at this stage differs from the premenopausal stage. Estrogen levels decrease as a woman advances in age, meaning that at menopause, a woman is at her lowest estrogen level.

A reduced estrogen level would bring about changes like mood swings, fatigue, insomnia, bone loss, and vaginal atrophy. To help deal with these symptoms, you might need to raise your estrogen levels, and proper nutrition is an effective method. 

Soybean products like soy milk, meat alternatives, and edamame are foods that can help boost estrogen; legumes are also a great choice to boost this hormone during menopause.

Foods that boost estrogen levels and enlarge the breasts

Estrogen, as a hormone, is responsible for developing secondary sexual characteristics in women during puberty; breast development is one of such characteristics. Hence, a woman with low estrogen levels would experience diminished breast growth.

detailes food estrogen

However, food choice is one of the natural ways in which a person can increase estrogen levels in the body, which would, in turn, lead to an increase in the size of the breasts. If you are seeking a natural and effective method to boost your estrogen levels and enlarge your breasts, you should consider these foods; tofu, nuts, seafood, milk, fresh fruits, and beetroots.

Frequently Asked Questions

What foods cause high estrogen?

Fat-rich foods are known to increase the amount of estrogen in the body; some examples are avocados, nuts, eggs, and dark chocolates. Foods containing lignans are also estrogen providers as they are a type of phytoestrogen (which is simply the plant form of the estrogen hormone). Such foods are soybean products, legumes, and milk.

How can I bring my estrogen level up?

To boost your estrogen levels, you may have to adopt a new diet, exercise plan, and lifestyle change; you can also speak to a doctor who could prescribe some medications or therapy.

What foods to avoid if estrogen is high?

High estrogen levels, especially for men, could pose health concerns like infertility issues. Hence, it would require cutting down on foods associated with increased estrogen levels; some foods are red meat, eggs, ultra-processed foods, legumes, and grains.

What fruit is rich in estrogen?

Fruits are a great source of phytoestrogen; such fruits are dates, almonds, cashews, prunes, apricots, and other dried fruits.


Estrogen is an important hormone as it aids reproductive functions for both genders; certain conditions, like aging, may lead to low estrogen levels in the body. Low estrogen levels cause certain conditions like moodiness, sleep disorders, or bone loss.

Proper nutrition is one of the solutions that can help boost estrogen levels and alleviate these symptoms. Foods like legumes, garlic, flaxseeds, red wine, nuts, and fat-rich foods are effective estrogen boosters.

What are other foods that you love for their estrogen-boosting abilities? Let us know in the comments section below!

Kate Ross
Latest posts by Kate Ross (see all)

Kate Ross

Kate Ross is a nutritionist at Lindy Health who lives in Breckenridge, CO. Kate has a wealth of knowledge about food and nutrition, and she competed as a bodybuilder for over 10 years. She is an avid skier and mountain biker, and she enjoys spending time outdoors with her family and friends.

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