What foods are high in estrogen? A men’s guide to high estrogen in men and what to do

Men make estrogen, need estrogen, and can feel pretty awful when estrogen runs too high or too low. Here’s what the research says about “what foods are high in estrogen,” what high estrogen in men can look like, and how to get your hormones back into a healthier range.

The relationship

Estrogen is a sex hormone that men produce and use every day. Sex hormone means a chemical messenger that helps regulate sexual development and reproductive function. In adult men, estrogen supports sex drive, erectile function, and sperm production, working alongside testosterone rather than competing with it.^[1]

Problems tend to show up when estrogen moves out of a healthy range relative to testosterone. High estrogen in men is not just a lab curiosity. It is associated with clinical issues that matter to day-to-day health, including sexual symptoms and fertility concerns, and may also be linked to higher risk of certain diseases in men in observational research.^[2]

This is where diet questions come in, especially “what foods are high in estrogen.” Some foods contain hormones or hormone-like chemicals, and some men worry that those exposures translate into measurable hormone changes. The best answer is nuanced: certain foods have plausible pathways to affect estrogen signaling, but the human evidence for large, consistent jumps in blood estrogen from diet alone is mixed and often small.^[3]

How it works

Estrogen in men is mostly made inside the body

In men, a meaningful portion of estrogen comes from conversion of androgens into estrogen in tissues such as fat through an enzyme called aromatase. Aromatase is a protein that helps turn testosterone into estradiol. Estradiol is the main estrogen measured in men’s blood tests and is the form most often discussed in clinical practice.^[4]

This matters because it means estrogen levels can rise even if you never eat a “high estrogen” food. Shifts in body composition, liver function, and medication use can change how much estrogen you make and how quickly you clear it.^[4]

What “estrogen-like chemicals” in food actually means

When articles talk about “what foods are high in estrogen,” they often mix two different ideas: foods that contain actual steroid hormones and foods that contain estrogen-like chemicals that can interact with estrogen receptors. Estrogen receptors are docking sites on cells that respond to estrogen signals. These food compounds do not automatically raise a man’s blood estradiol in a predictable way, and effects depend on dose, gut metabolism, and the rest of the diet.^[3]

So the most accurate framing is not “this food equals high estrogen in men,” but “this exposure might influence estrogen signaling in some contexts.” That’s a smaller claim, and it fits the evidence better.^[3]

Dairy and meat: what the research suggests and what it does not

Animal-based foods are a common focus because they can contain steroid hormones. A 2015 review examined whether consuming steroid hormones, including estrogen, from dairy and animal-based products could affect human hormone levels. The authors raised the possibility that consuming both dairy and meat could elevate estrogen levels in the blood and potentially increase risk of prostate cancer and (more rarely) male breast cancer, but they also emphasized that direct evidence for changes in human blood estrogen remains inconclusive.

Older observational data also adds signals but not proof. One 2003 study in Japanese men reported that testicular and prostate cancers increased as consumption of milk, meat, and eggs increased. Observational studies can show associations, but they cannot prove that estrogen from food caused the outcome, because lifestyle and total diet patterns can differ in many ways.

Importantly, not all reviews agree on the magnitude of hormone exposure from dairy. A 2018 review discussed that the amount of estrogen in cow’s milk may be small in practical terms, which is one reason the literature does not support a simple “milk equals high estrogen in men” claim for most people.

Why “high estrogen in men” is often about ratio, not just one number

Clinicians often think in terms of balance between testosterone and estradiol. Two men can have the same estradiol result but feel very different depending on their testosterone level, symptoms, and underlying causes. This is one reason a symptom-driven evaluation is emphasized in sexual medicine and urology guidance.^[5]

When symptoms suggest testosterone deficiency, diagnostic thresholds help guide next steps. Meta-analyses indicate that symptomatic men with total testosterone below 350 ng/dL, about 12 nmol/L, are most likely to benefit from testosterone replacement therapy. If total testosterone is borderline, measuring free testosterone can help, and values below 100 pg/mL, about 10 ng/dL, support hypogonadism when symptoms persist.^[5]

Conditions linked to it

High estrogen in men can show up in several clinically relevant ways. Some are direct, like breast tissue changes, and others are indirect, reflecting how estrogen interacts with testosterone, metabolism, and reproductive function.

• Sexual function problems, including reduced libido and erectile issues, especially when estrogen is out of balance with testosterone.^[1]
• Fertility impairment, since estrogen participates in sperm production and the hormonal signaling that supports it.^[1]
• Gynecomastia, meaning growth of glandular breast tissue in men. Gynecomastia is breast tissue enlargement driven by hormone signaling, often involving a shift toward higher estrogen effect relative to androgens.^[6]
• Possible cancer risk links in observational research, including prostate cancer and (rare) male breast cancer in the context of hormonal balance. Male breast cancer is uncommon, and these links are complex; diet studies can be confounded by total dietary patterns and body composition, and evidence is inconclusive.^[2]

Limitations note: For diet specifically, the evidence is not strong enough to claim that eating a single “high estrogen” food reliably causes high estrogen in men. Much of what we have is observational or based on reviews noting plausible mechanisms, not consistent serum estradiol changes after typical real-world intakes.

Symptoms and signals

High estrogen in men does not have one signature symptom. Many signs overlap with low testosterone, poor sleep, depression, medication side effects, or high stress. Still, these are common “check engine lights” that justify getting evaluated:

• Lower sex drive than your normal baseline
• Erectile problems or reduced erection quality
• Fewer morning erections
• Fertility problems, including abnormal semen parameters
• Breast tenderness or noticeable breast tissue enlargement
• Increased fatigue or reduced exercise tolerance
• Mood changes, including irritability or low motivation

If symptoms are persistent, don’t self-diagnose based on a food list or a supplement ad. The right next step is structured testing and a clinician who works with male hormone balance.

What to do about it

If you suspect high estrogen in men, the goal is to identify the driver, not just to “cut out estrogen foods.” Here is a practical plan that keeps you anchored to evidence and avoids extreme choices.

1. Test intelligently and interpret results in context

   Ask for morning labs that match your symptoms. Typical evaluation includes total testosterone, free testosterone, and estradiol, plus supporting labs based on your history. SHBG is sex hormone-binding globulin, a protein that affects how much testosterone is available. LH and FSH are pituitary hormones that signal the testes. Prolactin is a pituitary hormone that can affect sexual function when elevated. The exact panel depends on the case, but the principle is consistent: measure both sides of the balance and look for reversible causes.^[5],[6]

2. Target the biggest levers first: body composition, alcohol, and your overall diet pattern

   Because much male estrogen is produced through conversion from androgens, improving body composition can be a high-impact lever for many men.^[4] Then look at diet in a realistic way. If your question is “what foods are high in estrogen,” the best-supported discussion in men focuses on animal-based foods that may contain steroid hormones, particularly dairy and some meats, while acknowledging that studies are inconclusive on whether they meaningfully raise serum estrogen in typical amounts.

   Action steps that are low-risk and often helpful:

   • Keep portions of high-fat dairy and processed meats moderate, especially if your overall diet is heavy in them
   • Choose a mix of protein sources across the week rather than leaning on one category daily
   • Prioritize minimally processed foods and adequate fiber to support metabolic health
3. Treat the cause and monitor, rather than guessing

   If labs show low testosterone with consistent symptoms, guideline-based testosterone therapy may be considered after shared decision-making. Because testosterone can convert to estradiol, monitoring symptoms and labs after treatment is standard practice in men’s hormone care.^[5] If estradiol is high, the safest approach is to address the underlying driver and avoid unsupervised “estrogen blockers.” Medication decisions should be individualized and clinician-guided.

Myth vs Fact

• Myth: “If I have symptoms, it must be high estrogen in men.”
  Fact: The same symptoms can come from low testosterone, sleep apnea, depression, medications, or thyroid issues. You need labs and a full evaluation.^[5]
• Myth: “What foods are high in estrogen is all that matters.”
  Fact: Body composition and internal conversion of testosterone to estradiol can be bigger drivers than diet alone for many men.^[4]
• Myth: “Dairy always raises estrogen.”
  Fact: Reviews note plausible exposure, but human evidence for consistent rises in serum estrogen is inconclusive and may be small at typical intakes.
• Myth: “I can fix this with over-the-counter hormone supplements.”
  Fact: If hormones are truly off, the safest path is diagnosis, targeted treatment, and monitoring, not guessing with unregulated products.^[5]

Bottom line

Men need estrogen for libido, erections, and sperm production, but high estrogen in men can contribute to sexual symptoms and other health concerns when it’s out of balance with testosterone. If you’re searching “what foods are high in estrogen,” know that dairy and some animal foods are often discussed, yet human evidence that they reliably raise serum estrogen is mixed. Your most actionable move is to get proper labs, address body composition and overall diet patterns, and follow a clinician-guided plan rather than chasing a single food list.

References

1. Schulster M, Bernie AM, Ramasamy R. The role of estradiol in male reproductive function. Asian journal of andrology. 2016;18:435-40. PMID: 26908066
2. Gooren LJ, Bunck MC. Androgen replacement therapy: present and future. Drugs. 2004;64:1861-91. PMID: 15329035
3. Patisaul HB, Jefferson W. The pros and cons of phytoestrogens. Frontiers in neuroendocrinology. 2010;31:400-19. PMID: 20347861
4. Simpson ER. Sources of estrogen and their importance. The Journal of steroid biochemistry and molecular biology. 2003;86:225-30. PMID: 14623515
5. Mulhall JP, Trost LW, Brannigan RE, et al. Evaluation and Management of Testosterone Deficiency: AUA Guideline. The Journal of urology. 2018;200:423-432. PMID: 29601923
6. Johnson RE, Murad MH. Gynecomastia: pathophysiology, evaluation, and management. Mayo Clinic proceedings. 2009;84:1010-5. PMID: 19880691
7. Dimitrakakis C, Bondy C. Androgens and the breast. Breast cancer research : BCR. 2009;11:212. PMID: 19889198