Foods That Cause Lower Testosterone – What are they?

The Foods We Should Be Eating!If you have been reading my other articles about low T, you know that testosterone is an important male hormone. You also know it can be suppressed by foods that lower testosterone. Remember, both males and females have this hormone running through their bodies. The difference is that males produce much more of it than females. This is what gives men their manly characteristics.

Testosterone is also called androgen and is produced in a man’s family jewels. Testosterone is also part of a man’s libido and is involved in fat distribution, bone mass production, muscle mass and strength, and also, red blood cell creation.

We know that as men age, testosterone levels naturally decrease, which in my case is called hypogonadism. That’s right, I am one of those 5 million men in the US that have low testosterone. After about the age of 40, testosterone levels fall as much as one – two percent every year for most men. Low testosterone levels can be affected negatively, by the foods you eat.

In the rest of this article, I will discuss a bunch of the foods my research has discovered are Testosterone Killers!

Foods That are Known to Lower Testosterone

  • Alcohol: In general, all alcohol is bad for all your hormones, including testosterone if consumed in large quantities. This is because of the excessive amounts of sugar they contain, which leads to weight gain. NOTE: One to two glasses of red wine with dinner has been shown to actually increase testosterone levels.
  • Ice cream: A fun treat, especially in the summer, is loaded with sugar and empty calories which again can lead to weight gain that is followed by lower testosterone. Ice cream may also lead to decreased energy and migraines when eaten in large quantities. If you need a frozen treat, a better alternative is frozen yogurt.
  • Pasta: High in carbohydrates, making it also high in calories. Our bodies loves carbs and can actually burn them off faster but the odds of you running a marathon shortly after you eat a huge pasta dinner, are not good and if you don’t burn off these extra calories, your body will store the extra energy as fat. Again, this adds to weight gain.
  • Snacks: Praised for their convenience and delicious taste, snacks like chips, chocolate bars, and cookies are high in sugar and carbohydrates that can instantly raise blood sugar levels. It may take some effort and willpower, but replacing unhealthy snacks with raw vegetables, raw nuts, or even dark chocolate can help increase male libido and provide the body with the healthy fats that it needs.
  • Breakfast bars and cookies: These are typically high in trans fats, since they tend to be highly processed. These types of foods affect hormones in the body, including testosterone. Try to eat something less processed for breakfast and you have a much better chance of keeping your testosterone levels optimal.
  • Low-fat diet & sugar: Having the right amount of fat in your diet is strongly recommended for the proper release of testosterone as well as for increased sex drive. Studies have shown that low-fat diets contribute to lower testosterone levels. Too much sugar in the diet can also lower testosterone levels. Too many low-fat diets trade fat for carbohydrates, which gets converted into glucose in the body.
  • Flax: A very popular health food and a great source of omega-3 fatty acids. Unfortunately, flax seeds do not contain enough omega-3 to overcome the effect of low testosterone. This is because flax seeds themselves contain compounds called lignans that mimic estrogen in the body. Flax seeds are considered to have three times more estrogen-like hormones than soybeans do. If flax seeds are your source of omega 3’s and you are a male suffering from low testosterone, it may be time to get a different omega-3 supplement.
  • Licorice: Licorice is popular in the US in candy form, and twizzled form. I like red better than black. But, in many European countries, it’s regularly used in tobacco, teas, sweets, and chewing gums. Even though it tastes amazing, and some alternative medicine guru’s claim that it could be super-healthy, the evidence points to one big problem. The main compound in licorice – glycyrrhizic acid – which gives licorice root its great taste, has negative side effects and makes licorice food that decreases testosterone.
  • Beer: Yes, this is a form of alcohol, but beer is different because it contains many more calories and carbs and can be very bad for men because of the hops. The hops used to make beer is estrogenic in nature and contain 300,000 IUs of estrogen per 100g of hops.
  • Soy: High in a compound called isoflavones that are proven to be estrogenic, soy is one type of food men with low testosterone should avoid. Their estrogen-like effect has been considered so strong that eating large amounts is almost equivalent to taking birth control pills.
  • Mint, Peppermint and Spearmint: Many of the herbs from the “mentha”, or “mint” family, including spearmint, peppermint, and various other hybrids, are somewhat known of having testosterone reducing effects. Both peppermint and spearmint are heavily used for culinary and food manufacturing purposes, and can also be found in many soaps, shampoos, cough-relievers, lip-balms, and in toothpaste. Most herbal teas also tend to contain plants or plant extracts from the mint family.
  • Legumes and beans: Man, I love beans, but this is another food that is known for its estrogenic activity. For example, the Lima bean is filled with a compound called phytoestrogenic fiber inositol and lignans that have been proven to lower serum testosterone.
  • Whole grains: While considered good for the digestive system, grains have testosterone mechanisms. They contain gluten that can increase prolactin levels and reduce testosterone levels. Diet rich in dietary fiber can also lower testosterone. Additionally, most grains can suck out essential minerals from the body.
  • Fast food: Most of the fast food joints use lower-grade meats to sell to their customers. The meat sources may be fed low-quality food and injected with antibiotics and growth hormones throughout their lives. Fast food is also very greasy, with many of the items being deep-fried. The oils in the deep fryer such as Sunflower and Soybean oil can significantly reduce the testosterone levels in males.
  • High-PUFA vegetable oils: PUFA is short for Polyunsaturated Fats, that are found in vegetable and other types of cooking oils. There have been many studies that have shown that, these types of oils reduce testosterone levels. Bottom line is, dietary fat intake should be moderate-high for optimal testosterone production, and the amount of saturated fatty-acids (SFA), and monounsaturated fatty-acids (MUFA) should be prioritized. High-PUFA vegetable oils on the other hand, are food that decreases testosterone levels and production. High-PUFA high-omega-6 vegetable oils are a disaster. NOTE: There are some good oils that are low in PUFA. These are coconut oil, palm oil, avocado oil, and olive oil.

In Summary – Lots of Bad Stuff Out There Causing Low – T

I know, it looks like there is nothing we can eat. The truth is, we eat a lot of stuff that isn’t good for our hormones and our overall health. There are a lot of amazing foods out there that don’t contain all the bad things above. It does take more effort to eat the right way but once you start on that path, you will feel much better, have more energy, have increased testosterone and a much better sex drive.

Check out all the foods that increase low T by CLICKING HERE.

There should Be a Cookbook Out There That Can Help With Optimizing Our Hormones – Wait, There Is!!

If you are interested in a well-designed cookbook laden with healthy meals that are all mouthwateringly delicious (and it IS that)… It’s a well-executed cookbook based on creatively using ingredients loaded with the micronutrients that play a critical role in hormonal health (testosterone included), you need the cookbook I have, called The Testosterone Chef.

Get one for yourself below:


Curtis Henderson


  1. wow i never realized how much certain foods can effect our testosterone levels. it is really concerning to me as i try to eat healthy that most of what we were taught is actually counter productive to us later in life i definitely be watching what i eat a little more closely thanks for the insight

    • Sorry you are now depressed but glad you got the information. I will be posting another article that will tell you foods that will help with Low T.
      Most of it is in some of my other articles.
      Thanks again for reading the article.

  2. This is all really great information! I’m just going to leave this page open on the desktop for my husband to see when he checks his emails in the morning, I really think this could be very useful for him.

  3. Wow–what a lot of information about testosterone killers–since I LOVE beer, I will not let my wife in on this. I am not depressed, but rather amazed that there are so many foods out there that are so counterproductive to us. I suffer from Low T, but also from Type Two diabetes, and I have a pesky kidney doctor that also has lists of things to remove from the dietary selection list. I have found that there is one true mantra about what we all can really eat–“If you like it, you CAN’T eat it–LOL. Thank you for the well organized and thoughtful article about the Low-T Food culprits!

  4. Wow! I was getting disheartened while reading about all the healthy food that causes low T! I eat healthy and have flaxseeds, brown rice, sprouted beans (mung, lentils, chickpeas, etc), in my meals.

    However, as I looked and read the healthy food for increasing T, I heaved a big sigh of relief. You have a very interesting site and well written.

    Every man should have the book you recommended on his bookshelf!

    • Yes, I thought the same things while I was doing all my research. I have the book and has helped my low T tremendously along with my overall health.

      Thank you for the review.

  5. Hey Curtis,
    Good article, a lot of people tend to forget about licorice & mints being foods that lower testosterone production.

    Something that comes up quite frequently is peanuts, a lot of guys like peanuts & peanut butter a s post workout snack thinking it’s high in protein.

    I have to remind people that they aren’t particularly high protein and that they are very estrogenic!

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