Quick Answer 

Excess estrogen (often called estrogen dominance) happens when estrogen levels are too high relative to progesterone. Common signs include bloating, breast tenderness, mood swings, PMS, headaches, and irregular periods. Supporting estrogen metabolism through diet — especially fiber-rich vegetables and foods that help the liver detox estrogen — can help rebalance hormones alongside medical guidance.

What Is Excess Estrogen?

Excess estrogen occurs when the body produces too much estrogen or doesn’t eliminate it efficiently. This imbalance can affect mood, weight, menstrual cycles, and breast health. While estrogen is essential for reproductive and overall health, too much — especially without enough progesterone — can create noticeable symptoms.

Common Symptoms of Excess Estrogen

You may be experiencing estrogen dominance if you notice:

• Abnormal or stubborn weight gain

• Mood swings or irritability

• Bloating or water retention

• Breast swelling or tenderness

• Fibrocystic breast lumps

• Decreased sex drive

• Irregular or heavy menstrual periods

• Worsened PMS symptoms

• Headaches or migraines

Symptoms vary from person to person, and not everyone will experience all of them.

Foods That Help Reduce Excess Estrogen (and Why They Work)

Soy (Whole Food Sources)

Soy contains phytoestrogens, which bind to estrogen receptors but act differently than human estrogen. Rather than increasing estrogen activity, phytoestrogens can block stronger estrogens from binding and may help reduce estrogen production.

Tip: Choose whole soy foods like tofu or edamame, not supplements.

Citrus Fruits

Oranges, lemons, and grapefruits contain phytochemicals that support estrogen metabolism and may help block estrogen receptors. Citrus fruits also support liver detoxification — a key pathway for clearing excess hormones.

Carrots 

Raw carrots actually contain unique undigestible fibers to help detox excess estrogen from the body. Raw carrots have been found to help by preventing the reabsorption of estrogen from the intestine, meaning the liver can more effectively regulate metabolism.

Cruciferous Vegetables

Packed within cruciferous veggies are phytochemicals that block the production of estrogen, allowing them to be an effective addition to an anti-estrogen diet. This group of vegetables includes kale, broccoli, cauliflower, brussels sprouts, and arugula. 

You know how some of these veggies have a distinctive smell? That’s from a compound that can kill cancer cells, making them even more appealing for those who seek to reduce their risk of breast cancer through their diets. 

Final Thoughts

Estrogen dominance is common — and manageable. Diet, gut health, liver function, and lifestyle all play a role in how your body processes hormones. Small, consistent changes — especially adding fiber-rich vegetables and whole foods — can support healthier estrogen balance over time.

If symptoms persist or worsen, hormone testing with a qualified healthcare provider can help determine the best next steps.

With love,
Val