Foods That Can Reduce Gynecomastia: What To Eat and Avoid

Are you a person who is feeling low and demotivated as you have a larger than a normal breast? Here every patient’s question is Which types of food should be avoided to reduce the risk of gynecomastia? Are there specific foods that can contribute to the development of gynecomastia? Here in this blog, we will provide you with the assistance you might need.  

But before delving into the topic on foods that can help reduce gynecomastia and food one must avoid, let’s first understand what gynecomastia is.

Overview on Gynecomastia

Most men especially of the middle-aged are affected by gynecomastia or commonly referred to as male boobs. If there is growth of breast tissues beyond the normal level, men and boys are likely to grow breasts like women and they might feel demotivated about it. While gynecomastia is not life-threatening but it does affect many a man emotionally. Research reveals that male gynecomastia sufferers suffer from low esteem and no social life. They also dislike going to the gym and any exercises like swimming or running because of the possible looks they will receive. The most frequent cases of Gynecomastia are observed in infants and boys who are in their adolescence. It is possible to have a little growth of male boobs as a result of hormonal changes, and this can reverse itself on its own. However, in middle-aged and older patients, gynecomastia remains the same. The causes of it are high estrogen levels, low metabolic rates, the aging process, and reduced skin elasticity, firmness which makes it rather challenging to get rid of the excess breast tissues.

The primary cause of gynecomastia or male boobs is the disparity in the levels of estrogen and testosterone hormones in a male’s body. Testosterone is the male hormone. Estrogen is the hormone that causes the growth of the breast tissue, for instance. This occurs when there is a rise in levels of estrogen and a decline in the levels of testosterone, signaling the initial development of gynecomastia in a male body. The main manifestations include asymmetrical breast enlargement, mastalgia, breast softness and tenderness, nipple discharge, formation of lumps, and possibly obesity.

Note: The diet for people with gynecomastia is of great concern, and any person having gynecomastia problems should seek advice from a dietician or a doctor to understand what kind of foods to take. The following are some guidelines on how a diet plan can aid one in healing gynecomastia without undergoing cosmetic or medical procedures.

Foods That Can Reduce Gynecomastia

1. Foods with Anti-Inflammatory Properties  

Certain foods, including salmon and tuna, possess significant anti-inflammatory characteristics. Additionally, leafy greens, sweet potatoes, berries, citrus fruits, and beans are abundant in antioxidants. By incorporating these foods into your daily diet, you may experience a reduction in swelling and tenderness associated with gynecomastia. Furthermore, the inflammation in the breast tissue resulting from gynecomastia may diminish with the consumption of these foods.

2. Foods abundant in beneficial fats

It may come as a surprise, but it is indeed true! Fats can play a role in diminishing persistent body fat. Quite ironic, isn’t it? However, it is essential to select the appropriate types of fats when addressing gynecomastia. Healthy fats, including polyunsaturated and saturated fats, can enhance testosterone levels in the bloodstream. It is advisable to incorporate the following foods into your diet to ensure a consistent intake of healthy fats.

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

3. Foods high in Vitamin D

Vitamin D is known to increase sperm count and stimulate testosterone production. This vitamin aids in the synthesis of steroid hormones supports bone health, and enhances immune function. Research indicates that men who are obese or overweight experience significant benefits from consuming Vitamin D-rich foods on a daily basis. Some examples of foods that are high in Vitamin D include:

• Cereals
• Trout
• Eggs
• Pork
• Oily fish such as trout
• Dairy products
• Mushrooms
• Caviar

4. Foods High in Zinc  

Zinc is a crucial mineral that supports testosterone production within the body. Engaging in high-intensity workouts, such as weightlifting and cardiovascular exercises, can lead to a decrease in zinc levels. Therefore, it is essential to include zinc-rich foods in your diet to help maintain stable testosterone levels and prevent its depletion. Foods that are excellent sources of zinc include:

• Spinach
• Oysters
• Veal liver
• Lean beef
• Salmon
• Cheese
• Pumpkin seeds
• Cashew
• Raw milk
• Yogurt
• Toasted wheat germ
• Cocoa or chocolate
• Nuts

5. Fruits

Fruits are abundant in fiber and vitamins, making them an excellent choice for detoxifying the body. They can offer ample plant-based nutrition. Freshly squeezed juices also serve as a beneficial alternative, as they typically contain fewer calories. Consequently, many individuals include freshly squeezed juice in their weight loss regimens. Moreover, the consistent intake of juice aids in detoxification and ensures proper hydration, contributing to the reduction of excess weight. Commonly consumed juices include:

• Carrot juice
• Cucumber juice
• Pineapple juice
• Bottle gourd juice
• Amla juice
• Orange juice
• Pomegranate juice

Foods That One Need To Avoid If You Have Gynecomastia

To obtain that sculptured muscular body, it is also worthy to know foods that are likely to cause gynecomastia. Some of the top foods that are actually contributing to the extra kilos around the chest include the following foods that you consume most often:

Beer and alcohol:

Beer is the first and the most important among all the foods that should be removed from the daily diet. Speaking of alcohol it is known that any alcoholic beverage slows down the ability of the liver to metabolize excess estrogen. Moreover, the grains contained in beer are packed with phytoestrogens. Therefore ensure that you stop taking alcohol for some time so that you can avoid the man boobs from becoming even worse on you.

Processed and canned food items:

Some of the chemicals to preserve food items in cans can have an effect of lessening the amount of testosterone in the body. For example, polycarbonate or bisphenol A can hinder the production of high testosterone levels.

Soy products:

Phytoestrogens are found in foods produced from soy like the soy milk, soybeans among others soy-enriched snacks items. They are phytoestrogens that can be transformed into estrogens once they are ingested. Therefore, for some time avoid taking some products that are known to contain a high level of soy.

Packaged and deep-fried foods:

These foods have high levels of saturated fat that cause fat deposition in the chest region in the form of adipose tissue. To sum it up, it is advisable to minimize the intake of packaged foods that are deep fried.

Sugary foods:

Regular consumption of foods high in sugar leads to the increase of the hormone insulin which could reduce testosterone levels. To address gynecomastia in particular, it is essential to limit daily sugar consumption to stabilize the testosterone levels present in the male body.

Other Options For Treating Gynecomastia

But apart from diet, there are cosmetic procedures that can aid help to dealing with gynecomastia. Some procedures are both surgical and non-surgical which can enable men to have a flat chest as per their wishes.

• Pills: Since muscle size is not a determining factor, drugs, such as clomiphene that help in reducing estrogen levels would be administered to people with mild to moderate symptoms of gynecomastia. These act as aromatase inhibitors and therefore decrease estrogen. Another procedure that is also used to treat gynecomastia is with the help of pills known as clomiphene. A minimum of at least 6 months might be required before the results start kicking in.
• Liposuction: This is a minor surgery that is performed on the male candidates with little glandular issue, but more fat or adipose content. It is done through a small cut and a small tube is inserted and fat is aspirated using a suction pump. One of the ways that they can be treated is through the removal of the amount of fat in the breast tissue. Liposuction might take 3 months to show the result of the operation.
• Surgery: this is a permanent way of dealing with serious cases of gynecomastia. More breast tissues would be excised, and the nipple would be relocated in a mastectomy procedure by a surgeon. This treatment would mean that the patient gets a flat chest as they may have wished it. The outcome of gynecomastia surgery is relatively swift.

Also Read: Top 10 Cosmetic and Plastic Surgeons

Note: Before starting gynecomastia treatment a thorough health evaluation will be taken into consideration for patient’s that is seeking medical attention. If the patient is suffering from gynecomastia due to liver or kidney disease or thyroid disease or due to medications then they have to treat the related diseases first before thinking about a male breast reduction operation or gynecomastia surgery.