Phytoestrogens (estrogens from Plants): Effects, Risks, and How Carnivore or Keto Diets Can Help

Phytoestrogens are plant-derived compounds that mimic estrogen in the body. While they are often praised for potential health benefits, many people experience unwanted effects from consuming them. This post explores what phytoestrogens are, the impact they can have on your health, why some seek to reduce or eliminate them, and how carnivore or keto diets may support this goal.

Soybeans as a common source of phytoestrogens

What Are Phytoestrogens?

Phytoestrogens are natural compounds found in various plants, especially soy, flaxseeds, legumes, and some grains. They resemble the hormone estrogen and can bind to estrogen receptors in the body, producing mild estrogen-like effects or sometimes blocking estrogen activity.

There are several types of phytoestrogens, including:

• Isoflavones (found in soy products)

• Lignans (found in flaxseeds, whole grains)

• Coumestans (found in split peas, pinto beans)

  
  

Because of their ability to interact with hormone receptors, phytoestrogens can influence bodily functions related to reproduction, metabolism, and even brain health.

Effects and Risks of Phytoestrogens

The effects of phytoestrogens vary widely depending on individual sensitivity, hormone levels, and the amount consumed. Some people benefit from moderate intake, while others may experience negative symptoms.

Potential Effects

• Hormonal disruption: Phytoestrogens can interfere with natural estrogen balance. For some, this may cause symptoms like irregular menstrual cycles, mood swings, or breast tenderness.

• Thyroid function: Certain phytoestrogens may inhibit thyroid hormone production, potentially leading to hypothyroid symptoms such as fatigue and weight gain.

• Fertility concerns: High intake of phytoestrogens has been linked in some studies to reduced fertility or altered reproductive hormone levels.

• Digestive issues: Some individuals report bloating or digestive discomfort after consuming foods high in phytoestrogens.

  
  

Why would you want to Reduce Phytoestrogens

People aiming to reduce phytoestrogens often do so because they suspect these compounds contribute to hormonal imbalances or health issues. For example:

• Those with estrogen-sensitive conditions like endometriosis or certain cancers may avoid phytoestrogens to prevent symptom flare-ups.

• Individuals experiencing unexplained hormonal symptoms might find relief by cutting back on phytoestrogen-rich foods.

• Some seek to optimize thyroid health by limiting compounds that could interfere with hormone production.

  
  

Reducing phytoestrogens can be challenging because they are present in many common plant foods, especially those promoted as healthy like soy and flaxseeds.

How Carnivore and Keto Diets Help Reduce Phytoestrogens

Both carnivore and ketogenic diets naturally limit or eliminate many sources of phytoestrogens by focusing on animal-based foods and low-carb vegetables.

Carnivore Diet

The carnivore diet consists almost entirely of animal products such as meat, fish, eggs, and some dairy. This approach excludes plant foods that contain phytoestrogens, effectively removing them from the diet.

Benefits of this approach include:

• Elimination of phytoestrogens: No soy, legumes, or grains means no phytoestrogens.

• Stable hormone levels: Some people report improved hormonal balance and fewer symptoms.

• Reduced digestive stress: Removing fibre-rich plant foods can ease digestive discomfort for sensitive individuals.

  
  

Keto Diet

The ketogenic diet emphasizes high fat, moderate protein, and very low carbohydrates. While it allows some plant foods, it restricts many high-phytoestrogen sources like soy and legumes.

How keto helps:

• Selective plant intake: Keto encourages low-carb vegetables like leafy greens and cruciferous vegetables, which are lower in phytoestrogens.

• Reduced processed foods: Many processed foods contain soy additives, which keto dieters avoid.

• Improved insulin sensitivity: Keto can support hormone regulation by stabilizing blood sugar and insulin levels.

  
  

Keto meal plate with low-phytoestrogen foods

Practical Tips to Reduce Phytoestrogens

If you want to lower phytoestrogen intake without fully committing to carnivore or keto diets, consider these steps:

• Limit or avoid soy products such as tofu, soy milk, and edamame.

• Cut back on flaxseeds and other high-lignan seeds.

• Choose animal proteins like beef, chicken, fish, and eggs as primary protein sources.

• Opt for low-phytoestrogen vegetables such as cucumbers, lettuce, and zucchini.

• Read labels carefully to avoid hidden soy or soy derivatives in processed foods.

  
  

What to Expect When Reducing Phytoestrogens

Removing phytoestrogens may lead to noticeable changes, especially if you previously consumed them in large amounts:

• Hormonal symptoms like mood swings or breast tenderness may improve.

• Energy levels might stabilize as hormone balance improves.

• Some people experience initial digestive changes as the gut adjusts to a new diet.

• Weight management can become easier due to improved metabolism and reduced inflammation.

  
  

It is important to monitor your body's response and consult a healthcare professional if you have existing health conditions or concerns.

Carnivore diet plate featuring steak and eggs

Final Thoughts

Phytoestrogens are natural compounds that can affect hormone balance in complex ways. While some people tolerate them well, others experience unwanted symptoms and seek to reduce their intake. Carnivore and ketogenic diets offer practical ways to limit phytoestrogens by focusing on animal-based foods and low-phytoestrogen plants.

If you suspect phytoestrogens impact your health, experimenting with dietary changes like these may provide relief. Always track your symptoms and consult with a healthcare provider to ensure your approach supports your overall well-being.