Eat more fiber

Fiber helps your body get out of excess hormones and maintains a healthy blood sugar level. Certain types of fiber can help remove excess estrogen by binding to it in the intestines. The excess estrogen is subsequently excreted as waste by the body.

In a previous 2009 research, soluble fiber—found in foods like avocados, sweet potatoes, oats, and fruits—was linked to reduced levels of estrogen and progesterone. Soluble fiber from fruit especially had the strongest association with lower concentrations of estrogen. Foods high in fiber include whole grains, fruits, vegetables, and beans. Men should consume 31 grams of fiber daily, compared to 25 grams for women. According to one 2009 research, adding 10 grams of cereal fiber to your diet each day was linked to a 44% decreased risk of ovulatory infertility among women older than 32 years.