Quick answer: Estrogen and progesterone balance each other across the menstrual cycle, and the liver and gut help clear used estrogen. When estrogen is high relative to progesterone, called estrogen dominance, symptoms can follow. An anti-inflammatory diet rich in fiber, cruciferous vegetables, healthy fats and probiotics supports estrogen metabolism, while zinc, healthy fats and protein support healthy testosterone.
Estrogen and progesterone
The cycle
In the first half of the cycle, estrogen rises and follicles mature. After ovulation, the corpus luteum makes progesterone to prepare the uterus. If pregnancy doesn’t occur, progesterone falls and a period starts.
Balance
Progesterone balances estrogen’s effects on the uterine lining. When the balance is off, cycles and symptoms can change.
Estrogen dominance
Estrogen is high relative to progesterone, or not cleared well. The liver processes estrogen and the gut helps excrete it. See toxins and estrogen.
Foods that support estrogen balance
- Cruciferous vegetables: broccoli, cabbage and Brussels sprouts support estrogen metabolism
- Fiber: helps excrete used estrogen
- Healthy fats: building blocks for hormones
- Probiotic foods: support the gut bacteria involved in estrogen recycling
Testosterone
Testosterone supports muscle, bone, mood and libido in men and women.
Foods that support healthy testosterone
- Zinc-rich foods: beef, shellfish, pumpkin seeds
- Healthy fats and eggs
- Nuts and seeds
- Cruciferous vegetables and garlic
Healthy aging lens
Hormones shift with age. Sleep, strength training and a nutrient-dense diet support healthy hormone signaling. Continue with hormones, part 2.
When to see a naturopathic doctor
- You have a chronic inflammatory, autoimmune or digestive condition
- You have diabetes, kidney disease or take medications affected by diet changes
- You are pregnant, breastfeeding, or have a history of disordered eating
- You want a plan tailored to your labs, symptoms and goals
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
What is estrogen dominance?
Estrogen high relative to progesterone, or not cleared well.
Can diet affect hormones?
Diet supports hormone production and metabolism, though it isn’t a treatment for hormone disorders.
Which foods support estrogen metabolism?
Cruciferous vegetables, fiber and probiotic foods.
What foods support testosterone?
Zinc-rich foods, healthy fats and eggs.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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