How To Treat Estrogen Dominance Through Diet And Lifestyle

January 25, 2020.

If you find you are struggling with estrogen dominance, modifying your diet can be an effective option for lowering circulating estrogen in your body. A diet that is comprised of whole foods and is rich in fiber, natural probiotics, and healthy fats can do wonders for lowering estrogen and improving your overall health. Similarly, avoiding foods that a part of the Standard American Diet (S.A.D. – very apropos) including foods high in processed sugars and bad fats, caffeine, and alcohol can restore hormonal balance to your body. 

Here are two delicious and highly nutritious recipes to help improve your hormonal imbalances and treat estrogen dominance.

Roasted Golden Beet and Broccoli Summer Salad: The Perfect Companion to Any Protein or just by itself!

(The ingredients in this meal are high in fiber content and help restore health to your gut.)


4 large golden beets, peeled and diced into one-inch pieces

1 whole broccoli crown 

4 tablespoons grapeseed oil (or your favorite vegetable oil)

1 small red onion, minced

Salt and pepper to taste

½ cup chopped almonds, roasted

1 tablespoon chia seeds

2 teaspoons fresh rosemary, chopped

Mixed greens blend of lettuce

For the Dressing:

¼ cup red wine vinegar

¼ cup olive oil

2 tablespoons dijon mustard

2 tablespoons agave nectar or honey

For Garnish:

4 ounces goat cheese crumbles


  1. Preheat oven to 400F. Place the diced beets, broccoli, and minced red onion in a large bowl and drizzle grapeseed oil. Add salt and pepper. Mix well to coat vegetables. Place on a baking sheet and roast vegetables for 30-35 minutes.

  2. Once fully roasted, remove the vegetables from the oven and return to the large bowl. Add nearly all of the toasted almonds and the chopped rosemary. Reserve a few almonds for garnish. Chill the vegetables in the refrigerator until you are ready to assemble the salad.

  3. DRESSING: Combine the red wine vinegar, olive oil, dijon mustard, and agave or honey and mix. An easy way to make dressing is to place in a jar with a lid and shake well until combined. Chill the dressing until ready to serve.

  4. When you are ready to assemble the salad, place a bed of lettuce leaves on the bottom of a large platter or individual serving plates and drizzle with the dressing. Add the roasted vegetables on top of the lettuce and garnish with the remaining toasted almonds and goat cheese. 

 Serve with a chicken breast, salmon filet, steak filet, or your favorite protein. 

The Green Gut-Healing Powerhouse Smoothie

This smoothie simultaneously heals your gut, gives you an incredible boost of energy, and restores balance to your hormones. Even if you are not a veggie person, downing this smoothie will be easy on the taste buds, leave you satisfied, and make you feel proud of yourself for getting in your greens!


2 ½ cups water (some women like to use almond milk for added nutrition)

2 cups kale leaves

½ avocado

1 frozen banana

1 teaspoon cinnamon

1 tablespoon chia seeds

2 tablespoons ground flaxseeds

4 tablespoons hemp seeds


Combine all ingredients in a high-powered blender. Blend on high until the smoothie is creamy. For the best taste and texture, make sure all ingredients are fully blended and no lumps remain.  


Disclaimer: This is not medical advice, does not take the place of medical advice from your physician, and is not intended to treat or cure any disease. Patients should see a qualified medical provider for assessment and treatment.

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Julia Walker
perry expert Julia (RN, BSN, BA) is a registered nurse based in Colorado. Julia's nursing background in women’s health has ranged from neonatal and postpartum care to labor and delivery, to outpatient gynecological medicine for both adolescent and adult populations. She specializes in helping women optimize their health during perimenopause and beyond.

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