Diet for Gynecomastia: Foods to Boost Your Testosterone Levels

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  • By learning to identify foods that can boost your testosterone levels while avoiding those that can increase female sex hormones, you can potentially reduce the appearance of gynecomastia
  • One study found that participants who consumed olive oil every day had a 17 to 19 percent increase in testosterone levels over a three-week period
  • One Finnish study found that participants who took 15 grams of whey isolate before and after resistance exercises had increases in testosterone production by as much as 25 percent, which lasted for up to 48 hours

Food plays a great role in the state of your health and improvement of certain health conditions, and gynecomastia is no exception. While what you eat does not directly cause feminization of breasts, there are certain foods that can affect the balance between your hormones.

By learning to identify foods that can boost your testosterone levels while avoiding those that can increase female sex hormones, you can potentially reduce the appearance of gynecomastia. In summary, there are four main pointers to remember when attempting to reverse gynecomastia through your diet:

  • Consume foods that boost testosterone production
  • Stay away from those that increase estrogen or mimic estrogen
  • Eat foods that give energy while reducing body and chest fat
  • Avoid foods that promote obesity or excess fat, which increase the size of your man boobs

Add These Healthy Foods to Your Meals

Your body needs several nutrients to produce testosterone, and zinc and magnesium are two primary examples. Zinc is essential for producing testosterone, while magnesium may help improve sex hormone levels. Hence, it’s a good idea to consume foods that are rich in these nutrients. Here are seven other foods that can naturally boost your testosterone levels:

Extra virgin olive oil: One research found that participants who consumed olive oil every day had a 17 to 19 percent increase in testosterone levels over a three-week period.1 Remember that this oil is best used unheated (room temperature), such as drizzled over salads.  

Pomegranate: Used medicinally for centuries, this red fruit offers high levels of iron, antioxidants and vitamins A, C and E. Drinking one glass of the juice per day can boost testosterone levels by 16 to 30 percent, and may also increase libido.2

However, it’s best to consume the whole fruit instead of pomegranate juice, so that you not only get added fiber, but will avoid consuming excessive amounts of fructose.

Oysters: These have been well-known for boosting libido, mainly because they are abundant in zinc. You may also experience increased sperm count.

Coconut: Both coconut and coconut oil are rich in saturated fat, which is essential for the production of hormones, including testosterone.

This food will also assist in production of cholesterol, which may help reduce body fat, and maintain your weight and overall health.

Cruciferous vegetables: These foods contain a valuable compound called indole-3-carbinol, which may increase the excretion of estradiol in men by up to 50 percent, while increasing the amount of testosterone. Broccoli and cauliflower are two good examples.3,4

Whey protein: Aside from boosting testosterone production, this protein also restricts the amount of cortisol your body creates, hence, supporting the effect of the male hormone.

One Finnish study found that participants who took 15 grams of whey isolate before and after resistance exercises had increases in testosterone production by as much as 25 percent, which lasted for up to 48 hours.5

Garlic: The allicin in this herb may actually lower cortisol levels in the body, thereby maximizing the testosterone you create.6


Avoid These Foods as Much as Possible

There are foods that may worsen gynecomastia, even those that are masquerading to be healthy. If you’re not careful with your dietary choices, chances are you may consume the wrong foods that can further worsen your condition.

One diet tip to remember is to eliminate or limit sugar and grains from your diet, because they can lead to insulin spikes that can hamper testosterone production. In fact, having good insulin sensitivity is linked to healthy testosterone concentrations.7 Take note to avoid these foods as well:8,9

  • Unfermented soy: This contains phytoestrogen, a plant form of estrogen, which may affect your testosterone levels.10 Stay away from soy milk and tofu and consume fermented soy instead.
  • CAFO meats, eggs and dairy: Animals raised in concentrated animal feeding operations (CAFOs) are often given hormones to boost growth and increase meat production. These hormones may be passed on to you through the meat or the milk. Eggs may also play host to these unwanted hormones.
  • Processed junk food: These foods are high in trans fat, added sugar, and processed flour, all of which can increase insulin levels and promote inflammation.

Try Intermittent Fasting

In addition to modifying your food intake, it’s also important to take note of when you eat — and this is where intermittent fasting comes in. Intermittent fasting, a type of scheduled eating, is found to help enhance testosterone by improving the expression of certain hormones like leptin, adiponectin and glucagon-like peptide-1 (GLP-1) — all of which promote healthy testosterone function and heightened libido, while preventing age-induced testosterone decline.

MORE ABOUT GYNECOMASTIA

Gynecomastia: Introduction

What Is Gynecomastia?

Gynecomastia Symptoms

Gynecomastia Causes

Gynecomastia Types

Gynecomastia Treatment

Gynecomastia Surgery

Gynecomastia Diet

Gynecomastia Prevention

Gynecomastia FAQ



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