What Foods Cause Man Breasts?
The guide to foods that may cause gynecomastia, and an increase in breast tissue, leading to man boobs.
What is Gynecomastia (enlarged male breasts)?
Gynecomastia is a condition that causes excess tissue to grow in the male chest area (pecs). This can be an embarrassing and uncomfortable issue for men, impacting their self-esteem and confidence. Although gynecomastia is a physical condition, enlarged breast tissue in men also has a powerful emotional impact.
What Causes Gynecomastia or Man Boobs?
Gynecomastia or man boobs have various potential causes, including hormonal imbalance where testosterone levels are low and estrogen levels are too high. Gynecomastia may also be hereditary or caused by insulin resistance or certain prescription medications. Bodybuilders often find anabolic steroids such as Trenbolone and Dianabol can cause bodybuilder gynecomastia.
A healthy diet may help with male breast reduction by naturally optimizing hormone levels and reducing fat. Avoiding certain foods and adding foods that can help reduce estrogen levels may also help improve the appearance of the male chest, making it easier to build defined pecs. A low-fat, balanced diet, rich in essential nutrients that support muscle growth, will help to limit excess fat and male breast tissue. You should avoid foods with excess estrogen or pre-estrogen compounds and those that may suppress testosterone production.
Anti-Estrogen Diet for Men
Certain foods may cause man boobs with consumption over time. One food group to avoid is soy products, such as soybeans and soy milk. All soy-based products are phytoestrogen-rich and may repress the production of testosterone, leading to gynecomastia. Four other food groups to avoid, that can mimic the effect of estrogen include:
- Flax seed – the richest food source of phytoestrogens.
- Nuts such as almonds, pistachios, and peanuts are high in phytoestrogen.
- Dried fruit such as raisins and apricots are estrogenic food.
- Eggs and dairy products, such as eggs, cheese, and milk from animals
Which Foods Can Prevent Man Boobs?
Maintaining a balance between estrogen and testosterone may aid in the reduction of gynecomastia. There are specific foods that may encourage testosterone production and reduce the risk of gynecomastia.
Five Foods That May Prevent Man Boobs
Oysters contain high amounts of zinc, which prevents hypogonadism (reduced testosterone production)
Leafy greens such as spinach and kale contain high levels of magnesium linked to increased testosterone levels.
Ginger has been shown to increase testosterone and increase sperm count.
Extra-virgin olive oil has been shown to increase luteinizing hormone, stimulating the testes to produce testosterone.
Avocados contain magnesium and a trace mineral called boron that has been shown to boost testosterone.
Can Estrogen Blockers and Nutritional Supplements Reduce Gynecomastia?
Estrogen blockers are often thought to reduce or prevent gynecomastia. However, this is a myth as it is not just the production of estrogen that causes gynecomastia to occur. Many websites will also try to sell nutritional supplements as a solution to excess male breast tissue growth, but they are likely to have little to no effect on gynecomastia.
Lumps in your chest are typically a result of glandular breast tissue that will not go away with diet or exercise. To get rid of gynecomastia caused by excess breast tissue, gynecomastia surgery is usually the only option.
What Is Pseudo-Gynecomastia?
Pseudo-gynecomastia results from gynecomastia (also called man boobs or moobs) caused by fat rather than excess breast tissue. If you are overweight or over your recommended BMI, losing weight and lowering your fat percentage can significantly impact gynecomastia or man boobs. Weight loss can also aid your body to re-balance hormones and make muscles and pecs more defined.
What Can Help With Weight Loss?
The best diet is different for each person. If you are interested in targeting weight loss, here are more than 30 top weight-loss diets.
You should also start by adding these essential nutrients into your diet:
Zinc: Lifting weights to define and build muscle and cardio exercise lower zinc levels. Adding zinc into your diet will help boost testosterone levels; although you can take zinc supplements, you can also eat foods high in zinc, such as lean beef, oysters, and shellfish.
Vitamin D: This multifunctional vitamin may help to both increase sperm count and testosterone levels. Research has shown an increase in testosterone levels after consuming vitamin D. You can take vitamin D or fish oil or simply eat vitamin D-rich foods, such as oily fish, red meat, and mushrooms.
Monounsaturated fats and polyunsaturated fats (healthy fats): Foods rich in healthy fat have numerous benefits and can help reduce the risk of heart disease and boost testosterone production. Good fats can be found in avocados, fatty fish, and olive oil.
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Miguel Delgado, M.D., F.A.C.S is a world-renowned Board-Certified Plastic Surgeon granted by the American Board of Plastic and Reconstructive Surgery and a member of the American Society of Plastic Surgery and Aesthetic Society. Dr. Delgado has a surgical practice solely dedicated to cosmetic plastic surgery. He specializes in gynecomastia surgery and is the medical director of Gynecomastia.org, the oldest and largest gynecomastia forum dedicated to supporting, educating, and providing solutions for men with breast enlargement. Dr. Delgado celebrates 30 years of practice in San Francisco, California. He was voted the “Best Plastic Surgeon of 2017-2020.”
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