Anti-Estrogen Diet for Men: Foods for Lowering Levels

Written by Jennifer Gerics | Published on April 14, 2014
Medically Reviewed by George Krucik, MD, MBA on April 14, 2014

Find out which foods can help block excess estrogen.

Men and Low Testosterone

Low testosterone is a fairly common issue as men age. Men who are experiencing low testosterone, or “low T,” often have elevated levels of the hormone estrogen. One potential way to remedy this excess is to try an estrogen-blocking diet, which can be a natural complement to low T medications.

According to the Journal of Medicinal Food, estrogen-blocking foods that contain phytochemicals can help reduce estrogen levels in the bloodstream. Elevated estrogen not only diminishes men’s testosterone levels, it can also put both men and women at risk for certain types of cancers and heart disease. Learn more on the following slides about reducing an excess of estrogen.

Worried about your testosterone levels? Learn the warning signs of Low T »

Cruciferous Vegetables

One of the best ways to block estrogen is by eating cruciferous vegetables. This type of food has a high level of phytochemicals and works to block estrogen production. Cruciferous vegetables can be cooked in a number of ways, and some of them, including broccoli and cauliflower, can taste good raw.

Cruciferous vegetables include:

  • broccoli
  • cauliflower
  • cabbage
  • Brussels sprouts
  • bok choy
  • kale
  • collard greens
  • turnips
  • rutabagas


Varieties of mushrooms such as shiitake, portabello, crimini, and baby button work to block estrogen in the body. They have been known to prevent the production of an enzyme called aromatase. Aromatase is responsible for converting the hormone androgen over to estrogen. Incorporating this food into your diet will help prevent new production of estrogen.

Raw mushrooms can be a great addition to salads. They can also be sautéed with onions and other foods for flavoring. Select mushrooms from grocers, because wild-picked mushrooms may be poisonous. Organic mushrooms are a good choice because they’re pesticide-free.

Red Grapes

Another estrogen-blocking food is red grapes. Their skins contain a chemical called resveratrol and their seeds contain a chemical called proanthocyanidin. Both of these chemicals work to block estrogen production.

Red grapes are easy to clean and eat, and they’re great to eat refrigerated or at room temperature. They can be eaten alone or added to fruit or green salads. As with any other fruit or vegetable, organic is a good way to go.


Certain types of seeds—such as chia, flax, and sesame—contain something called polyphenols. Polyphenols are found in plants and work to reduce estrogen levels in the bloodstream. According to information from Oregon State University, flax seeds contain the greatest amount of polyphenols.

Chia, flax, and sesame seeds are available at many grocery stores and health food shops. They can be added to all sorts of cooking and baking recipes and are especially easy to add to fruit smoothies.

Whole Grains

Unrefined grains aren’t broken down like processed ones. They maintain all of their parts: endosperm, bran, and germ. Like seeds, whole grains contain anti-estrogen polyphenols.

The following whole grains can be eaten in a variety of forms, including breads, pasta, and cereals:

  • wheat
  • oats
  • rye
  • corn
  • rice
  • millet
  • barley

Green Tea

Already known for its healthful properties, green tea is also a great source for phytochemicals. Harvard Health Publications cites green tea as reducing estrogen while it aids in other areas, including cancer prevention, cholesterol reduction, and hypertension reduction.

There are many varieties of green tea available at large grocery stores and smaller health food stores. Green tea can be combined with flavorings such as mint, lemon, ginseng, and ginger for added taste and nutrients. It’s refreshing both hot and cold.


When people think of fruit, the pomegranate may not be the first thing that comes to mind. It turns out, however, that this particular fruit is high in phytochemicals. Pomegranates are becoming more widely known for their estrogen-blocking properties as well as their antioxidant virtues.

Pomegranates can be cut up and eaten like other fruits, or they can be consumed in juice form. Many grocery stores carry pomegranate juice and juice blends.

Final Considerations

Give these diet ideas a try, and use your food to naturally block estrogen production. If your goal is to treat low T, reducing your estrogen levels can be helpful. Talk to your doctor about any dietary changes you may decide to make. They can provide guidance and prescribe any necessary medications for dealing with low T. 

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