Naturally Lowering Your Oestrogen Levels with Food

Many women experience the challenges of high oestrogen levels, often without even realising it. This hormonal imbalance can affect the delicate ratio of oestrogen to progesterone, leading to symptoms like irregular periods, heavy bleeding, and even difficulties with conceiving or maintaining early pregnancy. For those with endometriosis, managing oestrogen levels becomes especially important, as elevated oestrogen can contribute to the growth and worsening of endometrial tissue.

The good news is that there are natural ways to help balance your hormones—starting with the foods you eat. In this post, we’ll explore 5 foods that can support healthy oestrogen levels and help you manage your symptoms.

What is Oestrogen?

Oestrogen is a crucial hormone that plays a key role in many functions, including regulating the menstrual cycle, supporting reproductive health, and contributing to sexual development in women. Here are just a few of the essential jobs oestrogen does:

• Helps ovarian follicles grow and develop
• Supports the contraction of the fallopian tubes to move the egg towards the sperm, and also contracts the uterus during menstruation and childbirth (hello, cramps!)
• Regulates mucus secretions in the cervix to aid sperm movement to the egg (come on fertilisation!)
• Supports bone health, especially as women age

While oestrogen is vital for overall health, too much of it in the body can cause a variety of issues, especially for women with conditions like endometriosis.

What Does High Oestrogen Mean for You?

When oestrogen levels become too high, it can disrupt the balance of hormones in the body, leading to symptoms such as:

• Irregular or missed periods (a real headache when you’re trying to conceive)
• Heavy bleeding during your cycle
• Low libido
• Mood swings
• Severe PMS symptoms, including bloating, headaches, and migraines
• Weight gain, especially around the hips and waist
• Tender breasts

In the long term, chronic high oestrogen levels may also increase the risk of conditions such as benign breast lumps, uterine fibroids, and even certain types of cancer (e.g., breast and ovarian).

Luckily, there are simple dietary changes you can make to help naturally lower oestrogen levels. Here are 5 foods that can support hormonal balance and help manage high oestrogen levels—whether you have endometriosis, are trying to conceive, or just want to improve your overall health.

1. Cruciferous Vegetables (Brassicas)

Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, kale, and cabbage, are packed with powerful compounds called indoles. These phytochemicals can support the body’s ability to break down and eliminate excess oestrogen. Studies have shown that consuming more cruciferous vegetables can help lower circulating oestrogen levels and promote healthy hormonal balance (Fowke et al., 2000).

2. Mushrooms

Mushrooms are more than just a tasty addition to your meals—they can also help regulate oestrogen levels. Mushrooms have been shown to inhibit the production of aromatase, an enzyme that converts oestrogen into its more active form (Grube et al., 2001). By reducing aromatase activity, mushrooms help lower overall oestrogen production in the body.

Not a fan of mushrooms? No worries! Try adding them to dishes where their flavour blends in, like spaghetti bolognese, beef stroganoff or lasagne.

3. Flaxseeds

Flaxseeds are an excellent source of lignans, a type of phytoestrogen that may help reduce the amount of oestrogen circulating in your bloodstream (Jungestrom et al., 2007). These plant compounds can work to balance oestrogen levels and promote healthy hormone metabolism.

To reap the benefits, add ground flaxseeds to smoothies, sprinkle them on your morning porridge, or incorporate them into your muesli. Just remember to store ground flaxseeds in the fridge and not your cupboard. The omega 3’s are very delicate!

4. Soy Products

Soy products, such as tofu, tempeh, and edamame, contain isoflavones—plant compounds that can mimic oestrogen in the body. The impact of soy on oestrogen levels is complex and can vary from person to person. Some studies suggest that moderate consumption of soy may help balance oestrogen levels, while other research indicates that soy can have both oestrogenic and anti-oestrogenic effects depending on individual factors.

For most people, including unrefined soy products in moderation a few times a week can be a healthy addition to the diet. Try tofu or tempeh in a stir-fry, or swapping your milk to soy in your drinks or cereal.

5. Pomegranates

Pomegranates are rich in antioxidants and phytochemicals that may help lower oestrogen levels. These compounds can block oestrogen receptors and reduce the overall amount of oestrogen circulating in the body. Pomegranates are also anti-inflammatory, which can help alleviate some of the discomfort associated with high oestrogen levels, such as bloating or painful periods.

For a refreshing and nutrient-packed snack, sprinkle pomegranate seeds on your morning porridge or mix them into a salad.

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Have you recently had your oestrogen levels checked and they’re a bit high? Click here for your FREE 15 min call with us to discuss how we can use diet and lifestyle to reduce those oestrogen levels!