The delicate balance between estrogen and progesterone is often perturbed due to erratic lifestyle, improper nutrition, lack of exercise, exposure to environmental xenoestrogens as well as certain genetic factors.
The good news is that you can restore this balance by adopting a healthy diet. The estrogen-balancing diet as detailed below includes high-fiber foods, lots of cruciferous veggies, whole grains, nuts and seeds.
Breakfast recommendations for balancing estrogen:
Morning drink: What you drink immediately upon waking up as a significant effect on your digestive system, as your body absorbs that immediately and easily. Consider swapping your morning coffee/tea with gut-friendly versions such as:
Day 1: lemon-ginger water
Boil 1 tbsp ginger with 1 glass water for 5-7 minutes. Strain off the tea. Squeeze the juice of half a lemon and sip it slowly
Day 2: Green tea with lemon
This metabolic booster loaded with vitamin C is great for the liver and kidney
Day 3: Turmeric-water
Boil turmeric powder in half glass water for a few minutes. Sip without straining
For breakfast, we recommend starting with a high-fiber meal. Not only is it great for your gut but also heals the liver, thereby enabling effective removal of harmful estrogen metabolites out of your system.
Day 1: Beetroot-yogurt smoothie
Recipe: Blend together ½ cup yogurt, ½ beetroot, rock salt and ½ teaspoon flaxseeds
Day 2: Barley soup; you can add vegetables and aromatic spices for added flavour
Recipe is here
Day 3: Ragi malt porridge in water/buttermilk
Lunch recommendations for balancing estrogen:
As noon approaches, your body becomes more capable of digesting heavier foods like whole grains, sulphur-rich vegetables and eggs-all of which are great foods to balance estrogen. For lunch, we recommend having a balanced meal rich in vitamins and micronutrients, particularly like zinc and selenium.
Day 1: Roasted broccoli, kale & spinach topped with parmesan cheese
Day 2: Grain bowl featuring brown rice and kidney beans
Day 3: Assorted vegetable salad
Suggested ingredients: Garbanzo beans, spinach, steamed carrots, eggs, pecans
Suggested dressing: Balsamic vinegar + olive oil + smoked paprika+ honey + lemon juice + nut butter (optional)
Evening snack recommendations for balancing estrogen:
What to drink: One cup of black coffee/tea is permissible. However, green tea is the most recommended drink for combating estrogen dominance.
You can also include calming herbal teas such as chamomile, spearmint or oolong.
What to eat: If you have had a light lunch and are looking to eat something more filling, consider the following options:
- Boiled egg salad. Recipe: 4 boiled eggs, take yolks of only 2 boiled eggs and whites of all 4 eggs + black pepper powder + rock salt ( optional)
- Sprout salad. Recipe: 4 tablespoons of sprouted mung bean/lentil + ½ tsp crushed ginger + green chilli sliced + 1 tsp lemon juice + roasted cumin
- Avocado-mango salad
- Carrot sticks with hummus
- Antioxidant fruits, e.g: pomegranate
If you’re looking to eat something light and easy to munch on, consider the following options:
- 1 cup of Brazilian nuts as they are rich in selenium
- 1 banana
- Coleslaw salad as cruciferous vegetables like cabbage helps to balance hormones
Dinner recommendations for balancing estrogen:
For dinner, you can choose a combination of whole grains and lentils or a simple vegetable soup. For increased protein intake, you can have smoked salmon or a chicken casserole. You can pair it with poached eggs. Here are some other options to consider:
Day 1: Root vegetable stew featuring winter vegetables and lentils
Day 2: Garlic-sautéed quinoa rice featuring zucchini, cherry tomatoes and bell peppers
Day 3: Cauliflower au gratin (A cheesy dish of steamed cauliflower oven-roasted in white sauce and parmesan)
Post-dinner drink suggestions:
One to two hours post-dinner, when you are ready to hit the bed, you can take a light probiotic to further boost the process of digestion as your body sleeps in the night. Some recommendations are:
- Psyllium husk powder mixed in warm water
- Warm milk
- Flaxseed powder mixed in warm water
If you want to deviate from this plan and create your own, just make sure to stick to the basics and include foods that rich in fiber, sulfur, and vitamins, preferably vitamin E and vitamin C, and vitamin-B complex.