Estrogen is a hormone that helps maintain the female reproductive system (the ovaries, fallopian tubes, and uterus) and hormonal balance in males and females. Having raised estrogen levels can cause complications. Some foods you eat, such as red meat, may influence your hormone levels. People with conditions like endometriosis, where the uterine lining grows outside of the uterus and can raise estrogen levels, may need to limit these foods.
Soy foods, including tofu, edamame, and soymilk, contain isoflavones. Isoflavones are substances that come from plants and copy the effects of estrogen, which can have some influence on your estrogen levels.
While some research raises concerns about possible hormonal disruption, other research suggests that soy foods may have no negative effects or may even benefit people who are postmenopausal (after your periods stop) or people who have a history of breast cancer.
Some research also suggests that limiting soy may improve symptoms of endometriosis. However, more research is necessary to understand the extent of soy proteins affects of overall health.
Flaxseeds contain high levels of lignans. Lignans, like isoflavones, come from plants and can influence estrogen levels in the body. However, they may be more beneficial than harmful.
Current research suggests flaxseeds may have a beneficial role in postmenopausal breast cancer treatment because lignans attach to parts of breast cells that may stop cancer from growing. However, more research is necessary to confirm this.
Since flaxseeds are also high in fiber, you should gradually add them to your diet to prevent side effects like bloating, gas, and diarrhea. If you have conditions that affect your estrogen levels, like endometriosis or breast cancer, consider talking to a doctor about adding flaxseeds to your diet.
Both dairy and meat naturally contain estrogen. About 60-80% of estrogens in American diets come from milk and other dairy products, which make up nearly three-quarters of animal-derived estrogens.
Boar meat and goose fat can have particularly high levels of estrogen content. Other forms of meat, like chicken, may have lower levels. Regardless of estrogen influence, limiting meat and including moderate levels of dairy within a plant-rich diet may keep your heart healthier.
Alcoholic beverages such as red wine and beer naturally contain substances that can affect hormones.
Research suggests that alcohol can increase estradiol levels in women, particularly during ovulation (release of an egg from an ovary). Estradiol is the main form of estrogen found in the body. Chronic (long-term) alcohol consumption might increase estrogen levels while also reducing other sex hormones like testosterone and progesterone in men.
Processed foods can contain phthalates, substances that can affect the endocrine system, which is the system that produces and releases hormones. These substances can interfere with important hormonal signals in the body.
Phthalates are found in packaging materials like plastic wraps and films. Keeping foods wrapped in plastic around high temperatures and storing them in plastic containers for long periods are two factors that contribute to phthalates leaking into some foods.
Other potential substances that can disrupt normal hormone functions include preservatives like parabens and certain dyes, which have been shown to affect estrogen activity.
Some substances that can interfere with estrogen production and regulation are often found in foods in plastic packaging. To limit your exposure, try to:
- Have more whole foods that aren’t processed. Look for more organic, non-GMO options to limit certain chemicals, such as pesticides, which can mimic estrogen in the body.
- Keep food in plastic away from high temperatures
- Avoid storing foods in plastic containers for long periods of time.
- Avoid coated pots and pans, which can contain harmful substances.
Making certain dietary changes may help lower your risk of estrogen imbalance. You can do this if you:
- Reduce fatty foods and increase fiber
- Reduce or avoid alcohol consumption
- Limit or avoid animal products, particularly red meat
- Consume seaweed, which can help keep estrogen balanced
- Follow a Mediterranean-style diet, which is rich in a variety of plant foods
Taking vitamin D supplements may support estrogen balance and reduce symptoms of endometriosis. Taking these supplements may also be helpful in breast cancer treatment, though more research is needed to determine this.
Foods containing phytoestrogens, like soy and flaxseeds, are generally associated with more health benefits than harm, especially when consumed in moderation. Estrogens found in animal foods may pose more of a risk, particularly in people with high levels of estrogen.
Endometriosis and Fibroids
High levels of estrogen can contribute to endometriosis, where the uterine lining grows outside of the uterus, which can cause inflammation and pain. It can also contribute to typically benign (non-cancerous) tumors known as fibroids. Treatment focuses on lowering estrogen in the ovaries, often through hormonal therapy medication.
Doctors may also recommend limiting dietary estrogens from sources like meat and dairy.
Breast Cancer, Ovarian Cancer, and PCOS
Breast and ovarian cancers and polycystic ovary disease (PCOS) are conditions linked to excess body fat and raised estrogen levels.
After menopause, abdominal fat often increases. This is because estrogen is stored and released in fat tissue, which can put people who are postmenopausal and experiencing obesity at higher risk for breast cancer.
Plant foods like soy may actually help protect against high estrogen conditions like breast cancer. On the other hand, red meat and alcohol may increase breast cancer risk and its progression.
Prostate Cancer
Research suggests that consuming a lot of milk and dairy may contribute to prostate cancer. However, more research is necessary to determine whether this is due to the estrogen content, other substances found in milk, or a combination of both.
Research on the effects of dietary estrogens remains a subject of debate. Still, it is wise to limit estrogen-containing foods—particularly animal sources. If you are postmenopausal, or have conditions like breast cancer or endometriosis, consult with a health care professional for personal recommendations.
