10 Foods to Avoid if You Have Low Testosterone

Avoid These 10 Foods That Kill Testosterone

Most men think low testosterone is just about age. It’s not. Your diet could be lowering your testosterone every day. 

Can food and diet lower testosterone? Yes, certain foods:

• Increase estrogen
• Suppress natural testosterone production
• Promote fat gain (which worsens hormone imbalance)

And the worst part? Most of these foods are considered “normal” in the average diet.

In all phases of life, males require testosterone, but some of the substances you consume (which we outline below) may lower those T levels. The following is an easy-to-follow list of the top 10 foods that can kill your testosterone and that you should avoid. Keep reading to discover if your current diet is causing you to have low t.

Related: The Benefits of Testosterone for Men

1. Dairy Products

Despite the fact that Vitamin D is a great substance for maintaining testosterone levels, dairy products containing cows milk contain significant amounts of estrogen and progesterone, which are important factors in suppressing certain hormones necessary for the testes to synthesize testosterone. In the absence of these hormones, your body cannot utilize testosterone, resulting in lower levels of production. 

You should choose skim or low-fat milk when you wish to indulge in a nice tall glass of milk. Vitamin D-fortified milk is an excellent alternative.

2. Soy

Soy may be used as an alternative to dairy products by many, but its effects on testosterone can’t be pinpointed. If you suffer from low iodine levels, soy consumption may alter your thyroid function. Nevertheless, there is no solid evidence to suggest that it lowers or raises testosterone levels. 

The fact that soy is high in an estrogen-like compound, phytoestrogen isoflavones, is one of the reasons for the conflicting research findings. As a precaution, it is best to limit your consumption of soy products.

3. Alcohol

There are many ways in which alcohol can harm your health. In addition to possible liver, kidney, and cardiovascular damage, alcohol may impair testosterone production in a similar manner to dairy products. The hypothalamus and pituitary gland are unable to release the hormones necessary for the testes to synthesize testosterone. 

This is not to say that things should not be consumed in moderation, but excessive consumption can have harmful effects.

Related: The Effects of Low Testosterone

4. Fried Foods

A diet high in processed and fried foods that kill testosterone can have a detrimental impact on your overall health, much like alcohol. This food contains trans fats that significantly reduce testosterone levels and cause inflammation and clogging of arteries. 

Limiting processed and fried foods can eliminate many factors which contribute to low testosterone production, obesity being the most important. According to an Australian study, overweight or obese men who consume fast foods high in fat have a 25% reduction in testosterone in a single hour. 

5. Mint & Licorice

A number of studies have shown that mint is anti-inflammatory and aids in digestion. It is essential for men who suffer from irritable bowel syndrome or other gastrointestinal disorders, as it can calm the intestines, eliminate gas buildup, and soothe gastrointestinal spasms. In spite of its calming effects, menthol in spearmint and peppermint can directly lower testosterone levels. Menthol can also be found in a number of cigarettes, which has been proven to have substantial effects on testosterone levels and the reproductive system.

There are many products that contain mint, including toothpaste, soaps, and shampoos, so it is essential that you read the labels of all of your products to ensure that you are not consuming excessive amounts.

There are a number of licorice flavors available, and even though it is not as popular in the United States as it is in the Netherlands, some confections, such as Twizzlers, use the extract. However, there is a particular compound in licorice called Glycyrrhizic acid that neutralizes the enzymes that stimulate testosterone production. Due to its absence in most mainstream products, it is relatively easy to avoid this food.

6. Processed Foods

Processed foods—especially those loaded with preservatives, artificial additives, and refined oils—can quietly disrupt testosterone production over time. Many of these foods contain trans fats, industrial seed oils, and chemical preservatives that promote chronic inflammation and insulin resistance, both of which are strongly linked to lower testosterone levels. Even more concerning, some packaging materials (like plastics used in wrappers and containers) may expose you to endocrine-disrupting compounds such as BPA, which can interfere with hormonal signaling. 

This extends to many so-called “healthy” options, including protein bars and meal replacement snacks. While marketed as convenient and nutritious, many are highly processed and packed with hidden sugars, soy protein isolates, and synthetic ingredients that can contribute to metabolic dysfunction and increased estrogen activity. Over time, regularly relying on these foods instead of whole, nutrient-dense options can create the perfect storm for declining testosterone, reduced energy, and poorer overall performance.

 Processed and fried foods can not only lower your testosterone, but can cause tremendous damage to your cardiovascular system. To learn more about testosterone and cardiovascular health, read our blog.

7. Certain fats

The consumption of certain fats and oils has been associated with chronic disease and lower levels of testosterone. Vegetable oils, for example, contain a high concentration of omega-6 fatty acids. The recommended ratio of omega-6 to omega-3 fatty acids is 2:1, but in most cases we consume more than eight times that amount. The excessive use of vegetable oils can result in inflammation throughout the body and may result in accelerated aging. 

Alternatively, you can use oils with lower levels of polyunsaturated fatty acids, such as coconut oil or olive oil.

8. Bread

An excessive intake of bread has been shown to negatively affect testosterone levels. Processed and bleached bread affect testosterone levels directly. It is due to the fact that bread contains high levels of trans-unsaturated fats, which suppress testosterone production.

Testosterone levels are also affected by gluten consumption. Gluten has been shown to disturb the endocrine system, so removing it from your diet can help stabilize your testosterone levels. Having too much gluten in your body may result in high levels of prolactin, which can interfere with hormone synthesis. By substituting ​​wheat or gluten free bread for white bread, you can limit your intake.

9. Pastries and Desserts

Desserts and pastries can have the same effect on testosterone levels as bread. As well as trans-unsaturated fat, it contains sugar, which can cause chronic diseases and lower testosterone levels. To maintain your overall health, it is recommended that you limit your consumption of pastries and other desserts in order to prevent diseases such as diabetes. Additionally, limiting the amount of sweets you consume will help you to maintain a healthy weight as well as prevent a drop in testosterone.

Related: Low Testosterone and Diabetes in Men

10. Sugar

The American diet is high in sugar, which contributes to a number of preventable health conditions. The average American consumes approximately 20 teaspoons of sugar per day, which is one of the most significant factors in obesity and diabetes. It is known that sugar-rich diets can cause blood sugar elevations, insulin resistance, and excess body fat. 

By reducing your sugar intake, you can help your body get rid of excess fat that blocks testosterone production and improve your overall health.

Why Does This Matter?

Low testosterone doesn’t just affect libido, it impacts everything:

• Energy levels
• Fat loss & muscle growth
• Mental clarity
• Mood & motivation
• Performance (in and out of the gym)

Most men don’t realize their symptoms are hormonal until it’s tested.

You Can’t Fix What You Haven’t Measured

Google can’t tell you your testosterone levels.

Your primary care doctor likely isn’t testing enough markers. (And if they are, it’s usually only once a year… if that.)

At Lowcountry Male, we run:

• Total Testosterone
• Free Testosterone
• Estradiol (Estrogen)
• SHBG
• Thyroid Panel
• Vitamin D, B12 – nutrients you may be deficient in
• and more more biomarkers

We don’t guess. We measure everything.

Plus, you’ll get an hour-long consult to go over everything & ask all the questions you have.

Level Up Your Testosterone at Lowcountry Male

When you consume foods that kill testosterone, they can adversely affect both your fertility and sexual drive. Aside from contributing to the amount of muscle mass in your body, it also enhances your ability to grow body and facial hair. Throughout your life, it is essential to maintain a healthy testosterone level for sexual efficiency as well as brain function. Lowcountry Male is dedicated to helping you lead a healthy life.

With eight Men’s Health Clinics strategically located across the Carolinas in Anderson, SC,  Charleston, SC, Charlotte/Fort Mill, Greenville, SC, Mount Pleasant, SC, Myrtle Beach, Savannah and Spartanburg, SC, and our expert teams are dedicated to supporting your health journey.

In addition to hormone therapy, we provide a number of services, such as weight loss programs, peptides, ED help & more, to ensure that your mind, body, and spirit are at their optimal level. For more information about our services, or to boost your testosterone levels, click the button below. We can’t wait for you to start your healthy journey!