11 Types Of Foods That Lower Testosterone & Alternatives To Pick

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Welcome to the first part of this series of articles, we’re going to be following up on the foods that lower testosterone and the alternatives you can consider which won’t negatively impacts levels & may even increase levels.

Why Look At What You Eat At All Magnifying Glass

Your diet is one of the major things that can effect your wider health & hormone production as a whole and this of course includes your testosterone production. Unfortunately there are many foods lower testosterone there is also a lot of misinformation out there in terms of what food is healthy for you and seeing as we all have to eat it’s arguably the biggest influencer of our testosterone levels.

The Types Of Food To Avoid

There are lots of foods that lower testosterone but most fall in to the below categories:

  • Non Organic Foods
  • Genetically Modified/ GM Foods
  • Foods High In Sugar
  • Highly Processed Foods Doughnuts
  • Foods High In Omega 6
  • Low Fat/ Diet Food
  • Grains
  • Pulses / Beans/ Legumes
  • Vegetable Oils
  • Nuts
  • Seeds

So for this first part we’re going to look at is “Pulses/ Beans/ Legumes”, “Vegetable Oils” & “Nuts” in a bit more detail, why these foods lower testosterone and look at the alternatives that won’t lower your T So lets get started!

Pulses / Beans/ Legumes

These are popular source of protein amongst vegetarians and vegans and include things like lentils, split peas, chickpeas etc.  While they are low in fat and high in protein, pulses, grains & legumes are high in phytoestrogens. Phytoestrogens are dietary estrogens found in plant based foods, if increased testosterone is your aim you want to avoid phytoestrogens as Black Lentilsmuch as possible!

Alternatives To Pulses / Beans/ Legumes

To be honest there aren’t really any “like for like” alternatives, the main thing I can advise is limit intake as much as possible or if you’re using them for a protein source, swap those for diary and meats where possible (organic)!

Vegetable Oils

So vegetable oils have been promoted as a healthy cooking option for a very long time now & are still the standard cooking oil across most western homes. The problem is that vegetable oils aren’t actually healthy, this is due to a few different things with the primary being they are high in polyunsaturated fatty acids (PUFA) and omega 6 fats, both of these lead to increased inflammation and increased inflammation leads to a decrease in T production! They are also highly processed and as a result of the production process most the natural health benefits are actually stripped!

Alternatives To Vegetable Oils

Coconut Oil

There are a couple of options out there which are better for both your testosterone production and your wider health. I’d advise one of the following cooking oils (ideally organic) for great tasting food, that has health benefits, won’t lower testosterone and can even help increase levels:

Coconut Oil

Olive Oil

Avocado Oil


Nuts are often viewed as a healthy snack and in some scenarios that is true; but for the best part most nuts lower testosterone production. This is for a few different reasons; but the majority of nuts in their natural form are high in polyunsaturated fats & omega 6, as we’ve covered this leads to increased inflammation, which in turn leads to lowered Range of Nutstestosterone production.

Most nuts are also high in phytoestrogens, so things like peanut butter & almond butter that are used as part of a post workout snack, are actually leading to lowered testosterone and lowered testosterone will have a negative impact on muscle gains & fat loss!

Nut Alternatives

The good news for nut lovers is that Brazil nuts have a great nutrition profile far testosterone production. They are very high in selenium, just 4 – 5 is enough to get yiur daily amounts, they are also have good levels of monounsaturated and reasonable levels of saturated fats. You can even get Brazil nut butter which is really nice, again they are quite easy to source on places like Amazon & “whole food” type stores:

Brazil Nuts

Brazil Nut ButterBrazil Nuts

There are also Tiger Nuts, while not strictly nuts they taste a bit like hazelnuts and are generally known as “Tiger Nuts”. The studies to date have only been conducted on rats; but the results showed a significant increase in testosterone production, in some cases almost doubled.

Again you can source Tiger Nuts on Amazon, you can also check out the study I’m referring to here: Tiger Nuts & Testosterone Study

Buy Tiger Nuts Here!

Final Thoughts & Future Posts

I hope you have found this article useful, as I will be creating parts two & three to cover the other foods that lower testosterone and their alternatives, so keep an eye out for those in the next couple of days. If you want to see an in depth list of foods that lower testosterone check out this article:

Foods That Lower Testosterone – The Big List

If you have any questions with regards to this article, foods that lower testosterone or testosterone levels as a whole, just drop me a comment below and I’ll get back to you.


16 thoughts on “11 Types Of Foods That Lower Testosterone & Alternatives To Pick”

  1. Andrew says:

    Hi. I’m gutted to learn that nuts and seeds lower testosterone production due to increased inflammation. They have been a big part of my diet, and yes I do have inflammation issued in my body. Not sure about my testosterone levels at the moment. Thanks for providing this valuable information. I’m going to be altering my diet from now on and also do some further research to help me reduce this inflammation issue.
    Kind regards, Andrew

    1. Nate Stone says:

      Hi Andrew,

      I’m glad you found this article useful!

      Yeah inflammation and other health issues including low Testosterone usually come together, if you like nuts and seeds I’d advise pumpkin seeds, Brazil nuts and Tiger nuts.

  2. Dale says:

    Good morning.  That was quite the read. This looks like a similar regime I follow as a diabetic.  Since becoming diabetic my diet and life has changed.  Could you possibly tell me if the two work together or is there something that might road block something I am eating.  Thank you for the great article.  I will be watching for your answer.

    1. Nate Stone says:

      Hi Dale, 

      I’m glad you found it interesting, well one of the side effects of low testosterone can be developing type 2 diabetes.

      A diet that increases testosterone is good for controlling diabetes, the only thing I’d advise avoiding in your scenario is some of the fruit! 

      For ideas on foods to eat that will help check out this article: Foods That Boost Testosterone Production



  3. JB says:

    This is a great list. I didn’t realize nuts would lower testosterone. That I wasn’t aware. And beans? Really. Wow. I do eat beans on a regular basis. I’m going to try to cut those out for a couple of weeks and see how I feel. I am pretty good about not eating some of the other items, but now this gives me a better list. I appreciate it. I’m going to check out your complete list next.

    1. Nate Stone says:

      Hi JB, 

      Yeah beans and some nuts as a whole are quite healthy; unfortunately just not so much for testosterone production & male health.

      Yes check out the foods that lower testosterone – The big list



  4. Chris says:

    It’s a very interesting article from the point of view that I wasn’t actually aware that there were foods that could do this to testosterone levels!

    I’m really surprised that Omega 6 has this effect – I was led to believe it was a ‘magic bullet’ in health circles and good for just about anything. How does it effect testosterone levels so drastically?

    1. Nate Stone says:

      Hi Chris, 

      Unfortunately many foods lower testosterone production, your surprise about omega 6 isn’t uncommon, there has a lot of omega oils and health.

      Getting a balance between omega 3 & 6 is very important & unfortunately most foods available in the western diet are very high in omega 6. 

      Having an excess of omega 6 leads to inflammation in the body and this stops the body acting efficiently including restricting testosterone production.  

  5. Rutz says:

    This was a very interesting article. Its great to learn that coconut oil is an alternative to vegetable oils, something that I will need to look into. The challenge I would have is the alternatives to legumes/pulses because we do not have a lot of organic foods around the place I live. Could there be other alternatives or an online store that I could purchase them from?

    1. Nate Stone says:

      Hi Rutz,

      Yeah I actually recommend Amazon Fresh for organic food delivery, I use their service myself and really like it. You can even sign up for a months free trial. You can check out it below:

      Amazon Fresh

  6. Randy says:

    So, Nate, this diet stuff is always difficult for us, being creatures of habit. I guess using cocoanut oil or olive oil might not be too hard to implement. I also liked your suggestion to use meat as a protein source (Ha!) since a lot of diet discussions steer people away from such. 

    Even though, modifying diet is sometimes difficult, the decision to do so has to be weighed with how much it would really help. Focusing on the benefits, in this case increased testosterone production, will help with the motivation.

    Thanks for the article.

    1. Nate Stone says:

      Hi Randy, 

      I agree breaking our usual eating habits isn’t; always that easy but we need to recognise that the way we eat right now is causing a lot of the illnesses and weight problems that we experience. 

      Yeah we need to be eating more organic meat and moving away from high carb and processed food diets, these foods that lower testosterone are damaging our health in more way than one!

  7. Abagatan says:

    Talking of testosterone, is this related to sperm cells production so avoiding foods enumerated can improve sperm count?

    It is our advocacy to have organic foods this age and time but even the organic foods as mentioned here such as nuts, grains, diet food, unidentified seeds, legumes and vegetable oils are even things considered culprit to health. Yes, and  they are the available foods around.

    However, if we try to avoid these surely we can find other food that supplies our need.

    1. Nate Stone says:

      Hi Abagatan, 

      Yes the things that lower testosterone are also usually responsible for lowered sperm count as well! Yes you want organic food but avoid processed foods, foods that are inflammatory and lower estrogen. You want to opt for organic meats  and vegetables ideally.

  8. Juliet says:

    Thanks Nate, this post is mind blowing and a big eye opener. I used to think beans, vegetable oil and nuts are very healthy. I never knew these foods could have such a devastating effect on the health. What happens if a man is lactose intolerant and can’t take milk. Too much meat is unhealthy. How are men to balance this part of their diet? 

    1. Nate Stone says:

      Hi Juliet, 

      I’m glad you found this useful!

      I don’t really recommend heavy amounts of dairy any way, cruciferous vegetables like spinach are a great source of calcium, too much meat isn’t unhealthy, you just need to balance it out with organic vegetables and ideally lower your carb intake (stick to naturally occurring carbs like potatoes, parsnips, etc.)

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