Gynecomastia, also known as male breast enlargement or man boobs, is a common condition among men. The rise in cases has occurred alongside a rise in high-sugar, ultra-processed diets. Is there a link? We’ll be exploring the causes of this condition and the foods to avoid and eat to fight gynecomastia.

You might be surprised to learn that somewhere between 50-60% of male adolescents live with gynecomastia, while 70% of men between 50 and 69 years of age have the condition. So, if this is something you’re dealing with, you’re certainly not alone! Male breast enlargement occurs when fat builds up in the chest, creating the appearance of breasts – though it’s worth noting that both men and women have breast tissue, but in men it’s usually positioned behind the nipple and of a lower concentration.

When men develop gynecomastia, this tissue grows larger into what many call “man boobs”, which, though generally harmless in and of themselves, may be indicative of a greater issue of unstable hormones and other health issues – take a look at some of the possible causes:

• Obesity
• Steroid use
• Hypogonadism
• Liver failure
• Kidney failure
• Hormonal imbalance

Often, gynecomastia is presumed to be the result of gaining weight, but there’s usually a little bit more going on under the surface. Inflammation, insulin resistance and hormonal imbalances are often tied into the condition. When we eat excess sugar and spike our blood sugar levels regularly, we can interfere with insulin production. In men, excess fat tissue can encourage the production of estrogen, and while progesterone usually prevents the build-up of fat in a man’s breast tissue, insulin resistance impairs this function, making men more likely to develop gynecomastia. It also increases their risk for breast cancer – this is why it’s so important to avoid inflammatory and blood-sugar spiking foods. Here are the major foods to steer clear of:

• Deep-fried and trans-fatty foods: These are inflammatory and promote the growth of bad gut bacteria. Deep-fried chicken and chips are worth avoiding.
• Ultra-processed foods: Foods with preservatives, colours and excess salt are a recipe for hormonal disaster.
• Sugary foods: Excess added sugars promote the growth of visceral fat and destroy gut health.

Foods that fight gynecomastia

Anti-inflammatory foods: Foods rich in antioxidants and omega 3 fatty acids play a major role in fighting free radicals in the body. They fight inflammation and help balance hormones – go for antioxidant rich foods like blueberries, leafy greens and green tea, along with foods rich in omega 3 like walnuts, hemp and algae oil. If you currently have gynecomastia, you may find consistently eating these foods reduces the swelling caused by the condition.

Zinc: Foods rich in zinc – think mushrooms, yoghurt, legumes and nuts – aid the production of testosterone in the body. This can help stabilise low levels of this hormone.

Healthy fats: It may seem counterintuitive, but eating fat – the healthy kind – can actually help fight the fat build-up in men’s breasts. Avocado, coconut, olive oil, nuts and yoghurt are all great options to get your fix of these healthy fats.

Need a little extra help reigning in a sugar habit? It’s no secret that a sugar habit is a tough one to beat – wherever you go, sugar is there. Unlike with ditching alcohol, there are few places where sugar is unwelcome. From birthday parties and functions to the office pantry, Sunday markets and the supermarket. Is it any wonder that so many of us find it hard to quit the stuff? That’s why it can help to join a program like ours – our 8-Week Program is based on accountability, support and providing the essential resources to set you up for success. We’ll help you change the way you look at food – and that doesn’t mean you have to follow restrictive diets or miss out on your favourite foods; we believe you can still enjoy delicious food without jeopardising your health.

With celebrity chef Sarah Glover on our panel of experts, you’ll have an array of fun recipes at your fingertips, along with our own exclusive armoury of simple, tasty and healthy recipes for everything from daily meals to impressive entertaining. We’ve also got nutritionists, personal trainers and naturopaths in our team of experts, and they understand what our bodies need and how to best arm ourselves against those cravings. So, if you’ve been having a little trouble keeping that sugar addiction at bay, we’re here to help. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

1. 8 weeks of meal plans and shopping lists.

2. 90+ member-only recipes.
3. Community forums to share your journey.
4. Support and guidance from the I Quit Sugar team.
5. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!