Estrogen Dominance Diet: How Long Does It Take to Reverse Estrogen Dominance?

There are three main ways to lower estrogen levels naturally:

• Diet changes
• Adding supplements
• Lifestyle shifts

Let’s dive into each.

1. Diet changes

Estrogen breakdown has two main paths. One is the “good” 2-hydroxyestrone, which blocks harmful cell growth. The other is the “bad” 16-hydroxyestrone, which is linked to inflammation and other issues. So, keeping a balance favoring the “good” estrogen is key for your health.

How do you get more of this good estrogen in your body?

✅Try more plant-based foods and fiber-rich foods

Studies show that people with a mainly vegetarian diet have lower estrogen levels. That doesn’t mean you have to completely give up meat if you love it. Just cut back on the meat portions and introduce more veggies.

Adding in more fiber can also help reduce estrogen levels in your colon. That’s because fiber helps keep your bowel movements regular, which is estrogen’s #1 way out of your body. 

Try getting at least 25 grams of fiber per day and accompany that with plenty of water. 

Here are our favorite fiber-rich foods:

• Cruciferous vegetables
• Flax seeds
• Raspberries
• Carrots
• Beets
• Avocados
• Apples
• Almonds
• Navy beans
• Chia seeds

✅Look to the Mediterranean diet

This diet has stood the test of time and still does. Researchers have discovered that the Mediterranean diet works to lower estrogen levels. Plus, the food tastes great.

The Mediterranean diet focuses on fruits, vegetables, whole grains, olive oil, fatty fish, beans, nuts, and other fiber-rich foods. It aims to cut out processed foods, red meat, and sugar. 

With these eating habits, you’ll lower your circulating estrogen levels. Plus, you’ll also lower your risk of heart disease, metabolic syndrome, certain cancers, depression, diabetes, and more. 

✅Eat probiotic-rich foods

Your liver cannot do its job if you have a gut full of the bad kind of bacteria. This condition is called gut dysbiosis and can cause your estrogen levels to go out of whack. 

The solution? Eating foods full of probiotics. These help to diversify your gut microbiome. Flush out the bad bacteria and bring in the good to help with estrogen detox.

Try these foods to help:

• Coconut yogurt
• Kimchi
• Sauerkraut
• Kefir

✅Consume anti-inflammatory foods

High levels of “bad” estrogen can lead to inflammation.

So to rid of the bad and bring in more “good” estrogen, eat anti-inflammatory foods such as:

• Ginger
• Turmeric
• Green tea
• Berries
• Nuts
• Olive oil

🚫Stay away from processed meat

You don’t have to stop eating meat. But make sure to get meat that is pasture-raised, grass-fed, grass-finished, and wild-caught. And reach for lean and white meat over red meat. 

Studies have shown that these animal products are more nutrient-rich. They also have fewer toxins (i.e. added hormones) that can affect your estrogen levels. 

🚫Minimize alcohol

As we talked about earlier, alcohol can put more stress on your liver. This affects your body’s ability to metabolize estrogen properly. 

Ideally, you’ll steer clear of alcohol but realistically you’ll minimize it. 

🚫Cut out refined sugars and processed foods

Refined sugars and processed foods are two pillars in the Western diet that may be wrecking your hormones. They’re also known to increase your risk of diseases such as breast cancer. 

Refined sugars and carbs can cause inflammation and blood sugar issues, which can mean hormone imbalance.

And, studies have found that a diet packed with processed foods can lead to high estrogen levels.

2. Adding supplements

Food is key to hormone balance, but it’s not the only tool in the toolbox. 

Another way is to take supplements to lower estrogen. 

• Omega-3 fatty acids

Omega-3s are key to your body’s production of “good” estrogen and the flushing out of the bad estrogen. 

They contain lignans, which may help to slow down cancer growth. 

If you can’t get enough omega-3s through your diet (cold-water fish like salmon, chia seeds, and avocados), you can turn to a supplement. 

• Chasteberry

This plant is lauded for its ability to raise progesterone levels. You can imagine how this is key when estrogen is dominating. Look to chasteberry to help restore your hormonal balance.

• Milk thistle

Milk thistle made our list because it has a flavonoid called silymarin. This flavonoid has proven to speed up estrogen metabolism, which is great if you have estrogen dominance. 

• DIM

Researchers have found that DIM may boost estrogen metabolism, a.k.a. it helps with estrogen dominance. 

Note: Speak to your healthcare provider before adding any supplements to your routine. They may not be suitable for pregnant or breastfeeding women. 

3. Lifestyle shifts

• Weight management

Obesity can lead to excess estrogen. This means you need to keep a healthy weight. 

By decreasing the number of fat cells you have, you decrease estrogen levels in your body. 

On top of that, losing weight can reduce insulin resistance from metabolic syndrome. Insulin resistance can boost estrogen levels and can also cause a higher level of inflammatory mediators. This may lead to estrogen-sensitive issues like fibroids. 

That’s why regular exercise and supplements can help with estrogen dominance.

• Reduce stress

ICYMI – stress can be seriously problematic for your sex hormones. Stress = increased cortisol, which can lead to lower progesterone levels. This throws off the delicate balance between estrogen and progesterone.

So, to help establish equilibrium, decrease stress. Simple enough, right?

Here are some tips for reducing stress:

1. Sleep 7-9 hours per night
2. Cut your screen time, especially at night
3. Exercise regularly
4. Meditate
5. Do breathwork
6. Spend time with loved ones
7. Listen to music
   
   

• Cut exposure to xenoestrogens

Canned foods, bottled water, sandwich bags, to-go containers, and more are packed with xenoestrogens. This chemical can cause estrogen levels to increase. 

One such chemical you may be familiar with is BPAs. BPA exposure is rampant. You’ll find this endocrine disruptor primarily in food and beverages.

Instead, use glass containers, stainless steel, cast iron, and porcelain. Also, avoid canned foods as much as possible.