Millions of men have enlarged breasts globally. The condition is scientifically known as Gynecomastia, which results from an imbalance of hormones, mainly testosterone and estrogen.

Even though having Gynecomastia doesn’t pose any health risk to a man, it immensely affects his self-esteem. Since society generally looks down on men with the condition.

Luckily enough, numerous studies carried out by researchers have found that you can reduce your Gynecomastia by eating certain foods and avoiding others.

This post will teach you what foods you should eat and what to avoid to lessen your Gynecomastia.

Foods to eat

Foods with healthy fats

Some healthy fats can indeed help increase your testosterone levels.

The problem is most people don’t know the difference between healthy fats and unhealthy fats.

Healthy fats include saturated fats and monounsaturated fats. 

A study by professors of the University of Pennsylvania found that men who ate more monounsaturated fats had higher testosterone levels than those who didn’t. 

In addition, the men’s bodies were more masculine.

Eating the foods below can introduce adequate amounts of these healthy fats to your body. 

• Raisins
• Butter
• Almonds
• Potatoes
• Coconut
• Garlic
• Onions
• Pecans
• Olive oil
• Egg yolks
• Coconut oil
• Olives
• Ginger
• Avocados
• Organic nuts

Squeezed juices

Many people seeking to lose weight incorporate squeezed juices, particularly homemade juices, into their diets.

The reason is that squeezed juices have a low-calorie load, and they aid the body in detoxification.

In addition, the juice ensures your body remains hydrated as it helps you lose weight by fastening your metabolism.

A fast metabolism will also.

• Increase your energy levels
• Enhance your immunity
• Removes more toxins faster 

A slow metabolism means fewer calories get burned, and the surplus is stored in the body in the form of fat. 

Consequently, you will become overweight, and that heightens your Gynecomastia. Moreover, being overweight could also expose you to diseases like

• Hypertension (High blood pressure)
• Stroke
• Coronary heart disease
• Gallbladder disease
• Osteoarthritis
• Type 2 diabetes

Hence, squeezed juices are not only ideal for treating Gynecomastia, but they help you avoid other deadly conditions. 

Some of the juices you can drink include.

• Pineapple juice
• Carrot juice
• Pomegranate Juice 
• Amla juice
• Cucumber juice
• Orange juice

Foods with Vitamin D

Sufficient amounts of vitamin D will encourage testosterone production and enhance your sperm count.

In addition, Vitamin D participates in the synthesization of steroid hormones, boosts immunity, and enhances the strength of bones.

Research has also proven that obese men benefit immensely from foods containing plenty of Vitamin D as it reduces body fat. 

Though more studies are still in process to determine how exactly the vitamin lessens body fat.

Some of the foods that will give you copious amounts of vitamin D are

• Pork
• Trout
• Cereals
• Caviar
• Eggs
• Mushrooms

Anti-inflammatory foods

These foods have anti-inflammatory compounds which will lessen your Gynecomastia by reducing the swelling.

Remember, Gynecomastia results from enlarged or swollen breast tissues.

Furthermore, some of these anti-inflammatory foods also have antioxidant properties. 

Therefore, they will help your body detoxify, which is essential as it will enhance weight loss. The more toxins accumulate in your body, the higher your fat deposition. 

Hence by removing the toxins, the foods:

• Increase your energy levels 
• Improve digestion
• Reduce food cravings
• Lessen joint pain 

Ideal anti-inflammatory foods to eat are:

• Berries; strawberries, raspberries, blackberries, and blueberries
• Broccoli
• Fatty fish; sardines, mackerel, herring, tuna, salmon, and anchovies
• Beans
• Sweet potatoes
• Citrus fruits
• Peppers
• Turmeric
• Tomatoe
  

Foods with Zinc

Numerous studies have proved that zinc aids your body in producing testosterone.

If you regularly carry out an intensive workout, for example, cardio exercises or lifting weights, your zinc levels tend to reduce.

Hence it is critical to incorporate foods with adequate amounts of zinc in your diet to increase your testosterone levels.

You can obtain the zinc mineral by eating.

• Veal liver
• Oysters
• Pumpkin seeds
• Lean beef
• Salmon
• Spinach
• Almonds
• Avocados
• Guavas
• Apricots
• Raspberries
• Cantaloupes
• Peaches
• Lobsters

Foods you should avoid to lessen Gynecomastia.

Unfortunately, some of the foods you consume daily increase the number of fats in your body, worsening your Gynecomastia.

Therefore, knowing what foods you need to keep off to attain that well-toned and chiseled body is critical.

Here is a list of such foods:

Alcohol and beer

Alcoholic beverages negatively interfere with your liver’s ability to burn excess estrogen from your body. As a result, you will have high amounts of estrogen and lesser testosterone, leading to Gynecomastia.

In addition, beer is made of grains that could deposit plenty of estrogen in your system. Since your liver won’t be able to burn the excess amounts properly, it will accumulate.

Therefore, you will have to stop taking alcoholic beverages if you want to prevent your man boobs from enlarging.

Canned and processed food items

Chemicals that preserve canned and processed foods may limit your body’s testosterone production.

For example, chemicals like polycarbonates and bisphenol A (BPA) interfere with pituitary glands and testis, thereby reducing testosterone.

Sugary Foods

When you eat foods with a lot of sugar, your body is forced to release more insulin which affects the production of testosterone hormone.

That explains why most men who have diabetes have low amounts of testosterone.

Hence, you must regulate your daily sugar intake so your testosterone levels don’t get affected.

You can start by removing candy and sweets from your diet and any other food with artificial sugar.

Soy products

Soy products such as soybeans, soy snacks, and soy milk introduce small amounts of estrogen into the body, accumulating over time.

The accumulation of estrogen hormone can worsen your Gynecomastia; thus, it would be best to keep off soy products till your condition improves.

Deep-fried and packaged foods

Many deep-fried and packaged foods have high amounts of fat; no wonder most doctors advise against eating these foods.

When you constantly eat such foods, you increase fat deposits, especially around your chest area.

The more fat you have, the higher the amount of estrogen produced by the enzyme aromatase. Consequently, you will have Gynecomastia.

In addition, excess fats in the body expose you to other risks like diabetes, cancer, and depression.

Will phytoestrogens cure Gynecomastia?

Scientists are equally divided on whether phytoestrogens can reduce Gynecomastia or worsen the condition.

The reason is that some studies show that increased phytoestrogens in the body could lower fertility since they are a type of estrogen.

On the other hand, some studies claim that the opposite is true. The researchers state that phytoestrogens lower estrogen levels, which is beneficial as there will be more testosterone in the body.

All in all, the benefits of consuming phytoestrogens currently outweigh the disadvantages.

There are seven foods highly recommended by experts if you are seeking phytoestrogens. They are

• Whole grains
• Pomegranates
• Red grapes
• Mushrooms
• Cruciferous vegetables like cabbage, broccoli, cauliflower, Bok choy, collard greens, and arugula.

Other causes of Gynecomastia

Gynecomastia doesn’t only result from what you eat; you can develop man boobs by

• Using certain medications like anti-depressants and chemotherapy medications 
• Regularly using steroids and drugs like heroin, cocaine, and bhang.

Other methods of reducing Gynecomastia

Even if you eat the right foods, your testosterone hormone will rise, but the breast will remain saggy.

You can avoid the embarrassment by doing full-body exercises to help you lose weight and tone your body.

Running, swimming, and walking are ideal exercises for positive results. In addition, you can do 

• Deadlifts
• Pushups
• Squats
• Cable crossovers
• Bench presses

Final word

To get rid of your Gynecomastia, you must watch what you eat. 

Avoid deep-fried, sugary, canned foods and alcohol. In addition, consume more healthy fats and anti-inflammatory foods and exercise regularly.

While working out, you can make the Gynecomastia unnoticeable by wearing Esteem Apparel vests. The vests are long-lasting and will fit under any clothing.