Feminizing Diet and Nutrition Tips That Are Actually Evidence-Based

The Feminizing Diet and Nutrition

Disclaimer: Always speak with your doctor before changing your diet, combining herbs with hormones or other prescription meds.

A person’s diet and nutrition promote either feminine or masculine hormone production in the bodies of the eaters. Many foods naturally influence the endocrine system. For example, Body builders use strict diets to promote testosterone and the shedding of all estrogen and help build maximum muscle tissue.  Naturopaths and Chinese medicine experts use food to help promote fertility and support the physical changes brought about by pregnancy and menopause. You can take actionable steps to acutely and visibly change your body’s appearance and function through an engineered hormone altering diet.

When a person is assigned as female at birth are naturally having the influence of estrogen in their body which consequence puberty tend to accumulate fat more easily in some parts of body such as hips, thighs and buttocks. This can give a perfect shape, curvier and appearance which is something many transgender women may seek body contouring for. However, it is possible to achieve a feminine form and feminize through a variety of food diet and life style.

Feminizing foods and creating a feminizing diet should fall into at a few categories: anti-androgenic (reducing testosterone) and pro-estrogenic (increasing estrogen). As you already might be familiar, testosterone contributes to excessive body hair also known as hirsutism, oily skin, thinning hair on the scalp, dark skin patches and even your unexplained weight gain as well as more masculine features overall while estrogen contributes to feminize by changing fat distribution, inducing breast formation and enlargement, and reducing male pattern hair growth.

It is important to focus on food during feminization because nutrition and diet is playing an important role in the feminization process. In order to minimize this side effects that your current nutrition and diet has on your testosterone, you need to take every opportunity possible to increase estrogen and decrease testosterone. Being femme isn’t just a diet, it’s a lifestyle because clothes, hair, and makeup aren’t the only ways to enhance femininity.

Feminizing naturally with food can help:

  • Reduce body dysphoria
  • Give you a sense of control in life
  • Help you meet requirements for medical transition options
  • Improve other health problems
  • Improve how clothes look and fit
  • Improve mood, energy, and self-esteem
  • Help with sleep
  • Reduce depression and anxiety

The Basics of Diet and Dieting

Gaining or losing weight is a very simple process.

  • To lose weight, consume fewer calories than you burn.
  • To gain weight, burn fewer calories than you consume.

Calories and weight are always the same:

  • 1 pound = 3,500 calories
  • 1 kilogram = 7,700 calories

If you want to lose 1 pound a week, you need to consume 3,500 fewer calories than you burn that week. That’s 500 calories a day. You can do this by consuming fewer calories, burning more calories, or a combination. Focus your goal should be to change your habits so you can stay at your target weight.

Effects of Feminizing Foods

Estrogen and foods that contain estrogen affect so many parts of your body such as your:

  • Skin Texture – The skin becomes soften and more feminine with glow.
  • Skin Color – Female hormones specially estrogen make the skin color lighter
  • Fat – Hormones lead to deposition of an extra layer of fat below the skin. The fat deposition helps in smoothening the hard bony/masculine edges making a feminine appearance Slim and curved body shape is a dream to every crossdresser.
  • Cheeks – Hormones change hollow masculine cheeks to fuller and rounder malar prominences.
  • Lips – Lips tend to become fuller with a little feminine pout.
  • Jaws – Estrogen does not have effects on jaw bones but they do reduce muscle mass. This reducing effect on chewing muscles which leads to narrowing of lower face. For the jaws strength and perfect shape, there is no food diet has found still now.
  • Beard Reduction – Hairs become softer and less thick. When lowering the testosterone in a human body, it will reduce beard and mustache hair.
  • Neck – Neck contour tends to become more feminine owing to skin texture and mild fat deposits. Fat layer indirectly tend to cover the Adam’s apple making it less prominent.
  • Breasts – Everybody has milk ducts in chest area. With enough estrogen, the breast tissues start growing making the breasts larger.
  • Body Hair distribution – Body hairs tend to disappear and became lighter with anti-androgen food and nutrition
  • Fat distribution over body parts – With estrogen the body develops a tendency to accumulate fats in more feminine pattern. The areas like hips, thighs, arms, breasts tend to develop fat deposits; waist becomes smaller as compared to shoulder and hip area. Fat over face also increases; overall fat deposits conceal the muscular and boney prominences giving more curvaceous and rounded off feminine appearance.
  • External genitalia – Anti-androgenic foods cause reduction in libido with decrease in frequencies of penile erections. As a bonus testicular volume decreases by about 25% to 50% depending on the amount of anti-androgenics consumed. Eventually testicular spermatic cells undergo atrophy gradually leading to halt in spermatogenesis. It is important to decrease penile erection and sperm cell production because both these action urges body to act as a male.
  • Body shape / Body Composition – During feminization, under the influence of rising levels of female hormones, causes the lower pelvis and hip to increase in size.

Estrogen Rich Foods

There are over 300 common foods contain plant estrogens known as phytoestrogens. You are already probably eating some of these foods and herbs already. Did you know that phytoestrogens are used for natural hormone balancing since phytoestrogens mimic the effects of estrogen? Just to be clear phytoestrogens are not a substitute for transgender hormone replacement therapy but these foods can help give you a feminine boost. They are also healthy and can help you maintain your ideal weight.

There are over 300 common foods contain plant estrogens known as phytoestrogens. You are already probably eating some of these foods and herbs already. Did you know that phytoestrogens are used for natural hormone balancing since phytoestrogens mimic the effects of estrogen? Just to be clear phytoestrogens are not a substitute for transgender hormone replacement therapy but these foods can help give you a feminine boost. They are also healthy and can help you maintain your ideal weight.

Sesame Seeds

The power of the sesame seed dates back thousands of years ago when it was used by the Egyptians as a medicine, while the women of ancient Babylon mixed honey with sesame seeds to prolong youth and beauty. It can actually be really good for your skin and can often be found in many skin care products. Healthy skin is just one of the many benefits of adding sesame seeds to your diet.

Orange and Orange Juice

Fruits will increase the life span and beautiful skin too. Orange fruit plays a vital role in skin color. Orange juice ranks first as it is a rich source of Vitamin C, and anything which is rich in Vitamin C is usually great to lighten the skin tone.


Aloe is the best item to get the desired lovely and squishy feminine cheeks. A study published showed that people who consumed about a teaspoon of aloe vera gel for 90 days showed improvement in facial elasticity.

Flax Seed

Flaxseeds are very high in phytoestrogens and are a great source of healthy fats. Be aware you must use ground flaxseed in order to digest them and get the full phytoestrogenic benefits.


Soy is one of the important food items which contains high amount of phytoestrogen.  This study shows that the men who ate the most soy, had the lowest sperm counts. It’s a very feminizing food.


Certain fruits such as peaches, prunes, raspberries and strawberries have shown high phytoestrogenic properties. Other fruits that full in this category are papayas, apples, dates, pomegranates, and cherries. Know that you can be cute and healthy!

Vegetable Greens

Some vegetables that are high in estrogen are radish, carrots, soybean sprouts, eggplants, garlic, and cucumbers. High phytoestrogen vegetable greens are alfalfa sprouts, winter squash, green beans, collard greens, broccoli and cabbage.

Anti-Androgenic Foods to Lower Testosterone

Cold Water Fish

Fatty fish is a rich source of Omega-3 fatty acids. In particular, cold water fish like salmon, sardines, tuna, mackerel, trout and herring are good foods to reduce testosterone. The good news is that adding oily, fatty fish to your diet will bring about the same testosterone-lowering benefits. Plus fish is such an integral part of a healthy feminizing diet because it’s a good source of proteins, healthy fats and a variety of vitamins and minerals. Eating whole small fish like sardines and mackerel also gives your diet a must-needed calcium boost! Eat 2-3 servings of fish per week.

Almonds and Walnuts

All nuts are a good source of healthy fats. But when it comes to testosterone-lowering abilities, walnuts and almonds reign supreme. Researchers found that walnuts increased Sex Hormone-Binding Globulin (SHBG) and almonds reduced free androgen index. In case you’re wondering, SHBG is a protein that binds to testosterone and can lower your free testosterone levels circulating in the blood. Eating these nuts also has beneficial effects on plasma lipids and insulin activity, making them a must-add to any long-term, healthy feminizing diet.

Spearmint Tea

If you’re trying to cut back on your soda and caffeine intake, herbal teas are a good choice as foods that reduce testosterone. Spearmint tea has significant anti-androgen effects that can be very beneficial for femmes wanting to feminize. The anti-androgen effects of spearmint tea can significantly reduce free and total testosterone levels if you drink at least 2 cups per day. Spearmint tea have also shown reductions in excessive hair growth, hirsutism. It also keep bloating down and aids in digestion.


Marjoram is another natural food that reduces testosterone. You can use marjoram as an herb to flavor your food. This Mediterranean herb goes well with soups, stews and curries, and can be used as a milder alternative to oregano. Enjoy a cup of testosterone-lowering tea by brewing fresh or dried marjoram herb with a cup of water for 5-10 minutes.

Red Reishi Mushrooms

In ancient Japanese medicine, Red Reishi Mushrooms are touted for their abilities to act as a very potent antiandrogen. Mushrooms often have anti-androgenic effects but reishi mushrooms have the strongest action in inhibiting testosterone. Studies found that reishi mushrooms significantly reduced acne, hirsutism, alopecia and dark skin patches.

Reishi mushrooms have a slightly bitter taste however, that doesn’t mean you can’t use these Japanese mushrooms for cooking. Simply soak the mushrooms overnight in water, and discard the water before cooking. This helps in removing some of their bitterness, and then the mushrooms can easily be added to stir-fries, stews, soups, and can also be grilled.

Flax Seeds

Flax Seeds get mentioned twice! Flax seeds are a great source of fiber, omega 3 fatty acids, and essential amino acids, which are all excellent additions to your diet for feminization. However, flaxseeds also have potent anti-androgen abilities, making them one of the most potent among foods that reduce testosterone naturally. The best way to use flaxseeds is to grind them into flaxseed meal, as whole flaxseeds can pass through the human digestive system intact. Flaxseed meal has a mild, nutty flavor so you can easily add them to stir-fry, dry vegetables, batter, soups, salads, smoothies, oatmeal and almost everything you eat.

Red Clover

Red clover is a rich source of phytoestrogens, which are water-soluble plant-based estrogens. They have an ability to fit into estrogen receptors of the body, which is why they have testosterone-lowering powers. Scientists are exploring the possibilities of using phytoestrogens derived from red clover as an alternative to estrogen replacement therapy. Red clover leaves have a mild bean-like taste and can easily be incorporated into salads, soups and stews. However, the wild edible flower packs the most nutritional punch. They can be made into a tea or also added to salads, soups, or even used as a garnish.

Licorice Root

Some studies have shown that Licorice root cause a 26% drop in testosterone levels after just one week. This just shows how strong of an anti-androgenic agent licorice root can be. It can be made into a tea!

Be sure to explore your natural feminization options. There are so many researched foods which are naturally sex-hormone influencing and developed recipes that combine as many of these foods as possible.  Check out Our Feminizing Meal Recipes that contain a concentrated dose of estrogen and progesterone promoting food curated for you to prepare and enhance your feminine through food and eating.