Foods to get rid of man boobs

The Top 10 Foods To Get Rid of Man Boobs

9 min read


12 Feb 2024

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  1. What causes man boobs?
  2. Foods that could be a problem
  3. Best foods to eat that can reduce gynecomastia
  4. What else can I do to help get rid of man boobs?
  5. Final thoughts...

We all know the foods we eat have an impact on our bodies. But here's a question for you: Can certain foods actually contribute towards men growing breasts (or man boobs, as they’re commonly known)? Yep—it's called gynecomastia.

Now, gynecomastia is a medical condition where male breast tissue swells, sometimes even looking like breasts.

You might have heard some nicknames for this condition, like man boobs (or ‘moobs’, for short).

While it's not usually accompanied by pain or serious symptoms, man boobs can evoke a whole bunch of emotions, like shame or embarrassment.

So, what's the main cause of gynecomastia, you ask?

It's all about that hormonal imbalance. We all have a mix of these hormones in our bodies— the perfect balance.

During our teenage years, boys experience a surge of testosterone—giving them body hair, deeper voices, and muscle gains.

On the flip side, ladies develop higher voices, wider hips, and breasts thanks to oestrogen.

But sometimes, this hormonal seesaw goes a little haywire. Men with gyno experience a sudden rush of female hormones that overpower the male hormones. That's when unexpectedly enlarged breasts start to take form.

That's gynecomastia in a nutshell.

Did you know? The food we eat can have a massive impact on the way our bodies look and function. While specific foods aren't the direct cause of gynecomastia, some may contain compounds that can mess with your hormonal balance, possibly contributing to the condition.

So, it's important to maintain a well-rounded, healthy diet to keep everything in check and support your overall well-being.

Let’s dig a little deeper.

What causes man boobs?

Apart from those genes you’ve inherited, hormonal imbalances often play a big role in this chesty issue.

The excessive production of oestrogen can lead to fat accumulating in your chest area, forming what we affectionately call chest fat, man boobs (moobs), or gynecomastia.

But here's the good news. In most cases, swollen breast tissue tends to disappear over time, especially during puberty when our hormones love to play rock and roll.

It's a common sight to see during those teenage years when your body is going through changes.

Now, if you find yourself rocking those man boobs for more than a couple of years, it might be time to raise an eyebrow. That's your body's way of giving you a friendly nudge to take notice.

Another culprit for man boobs is obesity. When you pack on the pounds, fat gathers all over your body—including your chest.

But, shedding those extra pounds can have a direct impact on the appearance of your manly breasts.

Any food that's high in oestrogen naturally boosts the production of oestrogen in your body. But don't worry—indulging in these foods in moderation won't harm you.

It's all about finding that sweet spot. When you go overboard with oestrogen-packed foods, it reflects in your body's hormonal levels, leading to those unwanted fat deposits.

Foods that could be a problem

Soy foods

When it comes to maintaining a healthy diet, balance is key. You want to aim for equal proportions of testosterone and oestrogen to keep those hormonal levels in check. 

But, if your man boobs are a result of genetic factors or other reasons, this tip might not be applicable to you.

Now, let's dive into the ten foods that could be contributing to the development of man boobs…

Soy products

Beware of the plant estrogens found in most soy products. These compounds mimic human estrogens and can cause the development of secondary sex characteristics in women.

Consuming soy products, like soy milk, tofu snacks, soybeans, and other soy-rich treats, can amp up your oestrogen levels, potentially leading to unwanted man breasts.

Packaged and deep-fried foods

Oh, the temptation of convenience. These foods often come packed with saturated fats that can trigger fat accumulation in your chest area.

To add to the drama, packaged foods are sometimes loaded with high levels of oestrogen, which can lead to excess breast tissue swelling.

Cold cuts and frozen meat

Not only do they tend to have high levels of saturated fat, cold cuts, and frozen meats are also packed with preservatives or even wrapped in PVC (polyvinyl chloride).

This sneaky little substance can seep into your food and cause a whole range of harmful effects, including hormonal imbalances that could contribute to those man boobs.

Beer and alcohol

All alcoholic drinks can directly mess with your liver's ability to eliminate excess oestrogen from your body. And beer? Well, it's got a double whammy.

Not only does it impact your liver function, but it also contains phytoestrogens that can be converted into oestrogen by your body.

So, going overboard with the brews not only hinders your liver from processing existing estrogens but also adds extra oestrogen components


While beetroot is a fantastic natural supplement for those who lack sufficient oestrogen levels in their bodies—if you're battling a hormonal imbalance—eating beetroot can worsen the situation by boosting your body's oestrogen levels. So, it's all about finding that balance.

Dairy products

While they do offer a hefty dose of estrogens, dairy products can be beneficial for those seeking nutrition balance—if you’re trying to reduce the appearance of man boobs—it's all about regulating the intake.

So, keep an eye on your milk, cheese, curd, ghee, butter, and all those delightful dairy treats.

Best foods to eat that can reduce gynecomastia

Bowl of tuna

Now that we've covered the foods to steer clear of when it comes to gynecomastia, let's shift our focus to the delicious goodies you should be chowing down on to build those muscles and kick oestrogen to the curb.

These power-packed foods will not only lower your risk of developing man boobs but also give your libido a boost.

So, without further ado, let's load up our plates…

Anti-inflammatory goodies

These include salmon and tuna. Foods like this are packed with properties that'll soothe your discomfort and battle gynecomastia-related inflammation.

Add these foods to your daily diet, and say goodbye to those pesky symptoms…

  • Salmon
  • Tuna
  • Leafy greens
  • Sweet potatoes
  • Berries
  • Citrus fruits
  • Beans

Zinc-rich foods

Now, let's talk about testosterone. When you're pushing your body through those intense workouts, like weightlifting and cardio exercises, your zinc levels can take a hit.

Luckily, we've got a list of foods that'll ramp up your testosterone production and keep it steady, preventing any loss…

  • Raw milk
  • Yogurt
  • Nuts
  • Spinach
  • Lean beef
  • Salmon

Healthy-fat rich foods

So, did you know fats can actually help reduce stubborn fat?

But don't go crazy—you need the right kind of fats to tackle gynecomastia. Healthy fats like polyunsaturated fats and saturated fats can give your testosterone levels a boost and keep them flowing like a river of power.

Load up on these foods…

  • Egg yolks
  • Coconut
  • Coconut oil
  • Olives
  • Olive oil
  • Avocados
  • Meat
  • Organic nuts
  • Pecans
  • Almonds
  • Butter
  • Potatoes
  • Coffee
  • Raisins
  • Ginger
  • Onions
  • Garlic

Vitamin-D-rich foods

Not only does vitamin D increase sperm count, but it also promotes testosterone production.

Check out these foods, which are full to the brim with this essential vitamin, promoting bone-boosting and immunity-enhancing benefits…

  • Mushrooms
  • Eggs
  • Trout
  • Caviar
  • Cereals
  • Pork
  • Dairy products

Freshly squeezed juices

These low-calorie juices make them a favourite among weight loss programs. But that's not all—regular juice consumption helps detoxify your body, keeps you hydrated, and helps shed negative weight.

So grab that juicer and enjoy the refreshing goodness of…

  • Amla
  • Orange
  • Pomegranate
  • Carrot
  • Cucumber
  • Pineapple
  • Bottle gourd juices

What else can I do to help get rid of man boobs?

man doing exercise to lose man boobs

We know that eating the right foods is a great step in the right direction—but it's not enough to tackle man boobs alone.

It's time to kick it up a notch and focus on some fat-burning and body-contouring exercises.

Now, here's the key—don't just zero in on the chest area. We want to do full-body workouts that help with weight loss and give you a toned physique from head to toe.

Let's not forget about cardio! Whether it's running, walking, or swimming, adding some heart-pumping cardio exercises will not only help you shed those extra pounds but also boost your stamina. So get ready to sweat it out.

Need some exercise inspiration? Here are a few exercises to consider…


The classic move that targets multiple upper body muscles. Get those pecs firing.

Incline bench presses

Time to hit the weights and give those chest muscles a serious workout.

Cable crossovers

Activate those muscles in a whole new way by using cables for resistance.


Get that lower body working and build some killer quads and glutes.


Strengthen your entire posterior chain while sculpting a strong back.

And remember, it's not just about the exercises. We've got some additional tips to help you achieve that even-toned body you desire.

Fuel your body with at least two regular meals a day and include two snacks to keep your energy levels up.

Make time for exercise— aim for at least 30 minutes, five days a week.

Cut back on alcoholic drinks that can dehydrate you, and let's keep the focus on hydration and feeling your best.

Top tip: Check out our guide to essential exercises that will help you tackle your man boobs. 

Final thoughts…

It's important to understand that all males have some breast tissue. But, there are certain factors that can cause male breasts to grow larger than normal.

These factors include medical conditions, medications, and hormonal changes.

In some cases, excess weight in the chest area can also give the appearance of enlarged breast tissue.

It's worth noting that people tend to gain weight in different places. And for some people, the breast area may be one of the first areas where weight gain happens.

But, by making the right lifestyle choices and weaving the right moob-tackling foods into your diet—you’ll be one giant leap closer to success. You’ve got this.

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