The enlargement of male breasts is known as gynecomastia. Gynecomastia is a common condition affecting millions of men around the world. Hence, they have to suffer instances of embarrassment that affects their confidence. 

There have been several medical advancements in the field of cosmetic surgery. Unfortunately, very few of them pertain for gynecomastia treatment. Luckily enough, changing lifestyle habits along with consuming the appropriate foods can help treat gynecomastia. The first step in your long-term plan of treating gynecomastia naturally is to eat the right foods. 

Read more: Know the difference between Gynecomastia and Pseudogynecomastia

5 Foods To Eat That Can Reduce Gynecomastia

Start with these 5 foods to increase testosterone levels in the body

  1. Anti-inflammatory foods

    Some foods such as salmon and tuna are rich in anti-inflammatory properties. Furthermore, leafy greens, sweet potatoes, berries, citrus fruits and beans are rich in antioxidants. When you include both these foods in your daily diet, you can get relief from the swelling and tenderness caused due to gynecomastia. Moreover, the inflammation in the breasts due to gynecomastia can also subside after eating these foods.

  2. Zinc-rich foods

    The mineral, zinc, aids in testosterone production in the body. When you are performing a high-intensity fitness regime, such as lifting weights and cardio exercises, it tends to lower the zinc levels in the body. Hence, incorporate foods that are rich in zinc to stabilize the testosterone levels as well as prevent testosterone loss. Foods that are rich in zinc are-

    Raw milk
    Toasted wheat germ
    Cocoa or chocolate
    Pumpkin seeds
    Veal liver
    Lean beef

  3. Foods that are rich in healthy fats

    This may sound surprising but yes, you read that right! Fats can actually reduce stubborn fat from the body. Ironical, right? But make sure that you get the right kind of fats while treating gynecomastia. Healthy fats such as polyunsaturated fats and saturated fats can actually boost up testosterone levels in the bloodstream. Incorporate the following foods as much as possible to get a daily dose of healthy fats.

    Egg yolks
    Coconut oil
    Olive oil
    Organic nuts


  4. Vitamin-D rich foods

    Vitamin D increases sperm count as well as encourages testosterone production. Vitamin D helps to synthesize steroid hormones, support bone health and boost up immunity. According to a study, obese or overweight men benefitted a lot after eating Vitamin D rich foods on a daily basis. Some of the foods that are rich in Vitamin D are-

    Oily fish such as trout
    Dairy products

  5. Freshly Squeezed Juices

    Juices squeezed from fresh fruits have lower calorie intake. Hence, a lot of people in their weight loss programs incorporate drinking freshly squeezed juice. Furthermore, regular consumption of juice helps to detox the body. In addition to this, it keeps the body well hydrated as well as helps to lose negative weight. Some of the common juices to drink are-

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

Can Phytoestrogens Treat Gynecomastia?

There are two sets of answers to this question. One claims that it can be very beneficial in treatment while other hail that it does not have any effect on gynecomastia. 

Citing from the Journal of Medicinal Food, there are certain foods that can contain phytochemicals that can curb estrogen production in the body. These chemicals are plant-based estrogen hence, known as phytoestrogens. Given that these are the form of estrogens, people may think that they are likely to encourage estrogen production. However, another set of opinions believe in absolutely the opposite.  These phytoestrogens do not increase estrogen levels. In fact, they recommend 7 foods that are rich in phytoestrogens are-

Cruciferous vegetables
Whole grains
Green tea
Red grapes

Foods to Avoid To Reduce Man-boobs

You’ll be surprised to know that several food items that you are eating on a daily basis are actually adding up to those extra kilos around the chest. In order to get that chiseled toned body, it is equally important to know what foods can increase the chances of gynecomastia. Read along to know the food that you should avoid-

  • Beer and alcohol

 The first and foremost food to give up is beer. Any alcoholic beverage restricts the liver’s ability to metabolize excess estrogen. Also, beer is made up of grains that are rich in phytoestrogens. Hence, make sure that you quit drinking for a while in order to prevent the man boobs from getting worse. 

  • Processed and canned food items

The chemicals to preserve food items in cans can reduce the body’s testosterone production. For instance, chemicals such as polycarbonate or bisphenol A can restrict high levels of testosterone. 

  • Soy products

Products made from soy such as soy milk, soybeans, and other soy-rich snacks contain phytoestrogens. These phytoestrogens can convert into estrogens in the body. Hence, limit the consumption of soy products for a while.

  • Packaged and deep-fried foods

These foods have a rich content of saturated fat that results in the accumulation of fat tissue around the chest. Therefore, avoid packaged, deep-fried foods as much as possible. 

  • Sugary foods 

Excessive consumption of sugary items increases insulin production that can lower testosterone production. In order to treat gynecomastia, regulate the daily sugar intake to ensure that the testosterone levels remain stable in the body. 

What other options to consider?

Eating the right foods is not enough if you want to treat gynecomastia once and for all. The testosterone levels will normalize, however, the breasts will still remain saggy and droopy. To save yourself from embarrassment, shift your focus on fat-burning as well as body contouring exercises. 

Instead of just focusing on the chest area, try to do full-body workouts that aid in weight loss as well as sculpt out muscles. In addition to this, add some cardio exercises such as running, walking, swimming to build stamina. Some exercises to consider are-

  • Push-ups 
  • Incline Bench presses
  • Cable crossovers 
  • Squats 
  • Deadlifts 

Read more: Exercises That Can Reduce Gynecomastia

Here are some additional tips that can help in getting the desired results for that even-toned body-

  • Eat at least 2 meals a day regularly. Also, include 2 snacks in daily meals.
  • Exercise for at least 30 minutes for five days a week
  • Quit alcoholic beverages that can cause dehydration 

What is the best method to get rid of Gynecomastia?

There are several options one can try to get rid of gynecomastia. However, their effectiveness depends on the individual’s own physique as well as extent of the condition. Proper exercise, consuming healthy foods or trying herbal supplements can only treat the condition if it’s in their initial stages. Also, if the fat deposition is the reason behind the enlargement of male breasts, then only these non-surgical treatments will work. 

For more promising results, consider surgical options such as liposuction and gland excision. At Pristyn Care, our surgeons can help you get rid of gynecomastia permanently. To know more, book a consultation with us today!

Read more:


Pristyn Care Provides Best Gynecomastia Treatment in:


Which foods reduce gynecomastia?

Eating cruciferous vegetables such as cauliflower, cabbage, bok choy, broccoli, Brussels sprouts, turnips, kale, etc. can help in preventing production of estrogen. Therefore, eventually, the swelling around the breasts also reduces. 

What foods to avoid for gynecomastia?

Patients suffering from gynecomastia should restrict eating food items such as dairy and meat, processed items, fried foods, processed and canned foods, soy products and foods that are rich in sugar. 

Can you reduce gynecomastia naturally?

No, gynecomastia cannot be treated without surgery in their severe stages. In the earlier stages of gynecomastia, trying Testosterone Replacement Therapy (TRT) along with regular exercise may increase testosterone and curb extra tissue growth in the chest. However, the results of these options may not be satisfactory. 

Do bananas lower testosterone?

Absolutely no. In turn, bananas are the fruit that men should include in their daily diet as helps to boost up testosterone levels. Rich in antioxidants, bananas also help to maintain energy levels.  

How to get rid of gynecomastia fast?

The fastest and most-effective method of reducing gynecomastia is undergoing liposuction along with gland excision surgery. One can try various non-surgical options, unfortunately, none of them provide permanent results.  

Leave a Reply

Your email address will not be published. Required fields are marked *