Have you noticed weight gain, headaches, mood swings, bloating, or even a decreased sex drive? You may be experiencing symptoms caused by high estrogen levels, which can affect men and women alike, even during menopause. In fact, hormone replacement prescriptions are a leading cause of high estrogen levels. The good news is that there’s a simple, natural method to lower estrogen levels and alleviate these symptoms – a high-fiber diet.
The power of fiber
A diet high in fiber helps cleanse your intestinal tract and improve digestion. An added bonus is its ability to lower estrogen levels in your body, which can help alleviate hormone-induced symptoms. Studies show that consuming 30 – 40 grams of dietary fiber per day can lead to significant improvements. However, the average daily fiber intake for adults in the U.S. is just 15 grams.
Your action plan for balanced hormones
Follow these three simple steps to decrease your estrogen levels naturally and feel better.
1. Consume 30 – 40 grams of fiber daily
If you’re concerned that reaching the recommended 30 – 40 grams of daily fiber could be difficult, fear not! Just one cup of black beans contains 29 grams of fiber, a cup of raspberries adds eight grams, one pear provides six grams, and a cup of split peas has 15 grams.
2. Exercise regularly
Staying active can help lower estrogen levels. Choose moderate exercises, such as walking, rowing, cycling, swimming, or dancing, to provide the optimal aerobic workout needed to maintain hormonal balance during menopause. However, avoid extreme exercise routines because they can lead to cortisol imbalances, the stress hormone that may cause weight gain around your midsection.
3. Achieve an optimal weight
High estrogen levels are linked to excess body weight. Shedding those extra pounds can help reduce your estrogen levels and improve your overall well-being.
High Fiber Foods for Balanced Estrogen Levels
Incorporating high-fiber foods into your daily diet can help create a healthy balance of estrogen in your body. Here are some of the best fiber-rich foods to try:
Fruits
– Raspberries (8 grams per cup)
– Pears (6 grams each)
– Apples (4 grams each)
– Banana (3 grams each)
Legumes
– Black beans (29 grams per cup)
– Split peas (15 grams per cup)
– Lentils (15 grams per cup)
– Chickpeas (12 grams per cup)
Vegetables
– Artichokes (10 grams each)
– Green peas (9 grams per cup)
– Broccoli (6 grams per cup)
– Brussels sprouts (6 grams per cup)
Grains
– Whole wheat pasta (6 grams per cup)
– Barley (21 grams per cup)
– Oats (16 grams per cup)
– Brown rice (14 grams per cup)
Conclusion
High estrogen levels can lead to symptoms like fatigue, memory loss, headaches, and sexual dysfunction. By consuming 30 – 40 grams of dietary fiber per day, partaking in regular moderate exercises, and establishing an optimal body weight, you can balance your estrogen levels and regain your health.
