Are you a man and have larger than normal breasts? Then this article will help you out.

The condition you are facing right now is known as gynecomastia.

Ever wondered if the foods you’re consuming are causing this condition or not? Eating certain foods can either improve or worsen the symptoms of the condition.

In this guide Mykare Health explores the foods you should avoid for the best results in managing your condition.

Knowing the effects of your diet can help you make better decisions that will help you feel more confident in your body.

Let’s look at what you should avoid in your diet as well as what you can include in it.

What Is Gynecomastia (Man Boobs)?

Here’s a brief recap of what gynecomastia is. Gynecomastia is a condition characterised by male breast tissue growth. It causes glandular or enlarged breast tissue to grow, which frequently gives the chest a more feminine appearance.

Despite the fact that it can affect one or both breasts, gynecomastia is usually a harmless disorder. Hormone imbalance—either a rise in oestrogen or a fall in testosterone—causes the enlargement.

Although gynecomastia can happen at any age, it is more prevalent in older adults and during puberty. Numerous things, such as hormonal changes, specific drugs, or underlying medical issues, could contribute to it.

Gynecomastia may go away on its own in certain circumstances, but for individuals who want a quicker fix, surgery is an option.

Foods To Avoid For Managing ‘Man Boobs’

Some of the foods you eat every day are actually contributing to those extra pounds around your chest. To get the body you want, it’s important to know which foods can increase your risk of gynecomastia.

Here are the foods you should avoid:

Beer and alcohol

The first thing you should avoid is beer. Alcohol restricts your liver's ability to break down excess estrogen. Beer is made from grains that are high in estrogen. Therefore, you should stop drinking alcohol for a while to avoid worsening your man boobs.

Processed and canned foods

Foods that are preserved in cans contain chemicals that can reduce your body's testosterone production levels. For example, chemicals like polycarbonate can reduce high testosterone levels in your body.

Soy products

Soy products like soy milk and soybeans, as well as other soy-based snacks, contain phytochemicals that can be converted into estrogen in your body. Therefore, limit your soy intake for a period of time.

Packaged Foods

Saturated fats in packaged and deep-frying foods can lead to fat accumulation around your chest. Avoid them as much as you can.

Sugary foods

They increase insulin production, which can reduce testosterone production. To treat gynecomastia, make sure to limit your sugar intake daily to keep your body's testosterone levels stable.

5 Foods You Must Eat To Manage Gynecomastia

Here are 5 foods that can help you to increase your testosterone levels and help manage gynecomastia.

Anti-inflammatory Foods

Salmon, tuna, and other anti-inflammatory foods are packed with antioxidants. Eating these foods can help reduce the inflammation in your breasts.

Zinc- Rich Food Items

Zinc is a mineral that helps your body produce testosterone. When you do high-intensity exercises like lifting weights and cardio, it tends to reduce your zinc levels in your body.

Eating foods that are high in zinc can help stabilize your testosterone levels and prevent your body from losing too much of it. Foods high in zinc include:

• Cocoa or chocolate

• Nuts

• Pumpkin seeds

• Cashew

• Spinach

• Oysters

• Veal liver

• Lean beef

• Salmon

• Cheese

Foods high in healthy fats

Healthy fats can help your body reduce stubborn fat from your body. However, make sure you get the right type of fats while treating gynecomastia. Eating healthy fats like polyunsaturated fat and saturated fat can actually increase testosterone levels in your bloodstream.

The following foods are high in healthy fats:

• Avocados

• Meat

• Organic nuts

• Pecans

• Almonds

• Butter

• Potatoes

• Coffee

• Raisins

• Ginger

• Onions

• Garlic

Foods rich in vitamin D

Vitamin D boosts sperm count and encourages testosterone production. It also helps in the synthesis of steroid hormones, supports bone health and boosts immunity. A study found that obese or overweight men gained a lot of benefits after eating foods rich in vitamin D.

Foods rich in vitamin D are as follows:

• Cereals

• Trout

• Eggs

• Pork

• Oily fish such as trout

• Dairy products

Fresh Juices

Juices made from fresh fruits are low in calories, which is why many people incorporate fresh fruit juice into their weight loss programs. Drinking fresh fruit juice regularly also helps to detoxify the body, keeps the body hydrated, and aids in weight loss.

Some of the juices to drink include:

• Amla juice

• Orange juice

• Pomegranate juice

• Carrot juice

• Cucumber juice

• Pineapple juice

• Bottle gourd juice

Do Phytoestrogens Treat Gynecomastia?

There are two different thoughts on this question. Some say it can be extremely helpful in treatment, while others say it has no effect on gynecomastia.

According to the Journal of Medicine, certain foods can contain plant-based estrogens, which are called phyto-estrogens. As these are plant-derived estrogens, some people think they may stimulate estrogen production. On the other hand, other thought believers say they do not raise estrogen levels.

The Journal of Medicine recommends 7 foods that contain phyto-esters: cruciferous vegetables, whole grains, pomegranate, green tea, mushrooms, seeds, and red grapes.

We've looked at some of the foods you should avoid for managing gynecomastia, and it’s safe to say that dietary choices have a big impact on this condition.

Avoiding certain foods is an easy way to promote a healthier, more confident you.

Remember, this isn’t about strict diets, it’s about making healthy choices that fit your journey.

By avoiding certain foods, you’re helping to create a balanced, nutritious diet that will help you feel better about yourself and your body.

You should always talk to your healthcare provider for personalised advice. Here’s to making healthy, conscious choices that will help you on your journey to effective gynecomastia management.