Home Remedies to Get Rid of Puffy Nipples

Updated on March 11th, 2020
how to get rid of puffy nipples

Puffy nipples in men is a result of excess weight gain, hormonal imbalance, or regular use of steroids. In some cases, these occur as an outcome of gynecomastia, a condition in which the male breast glandular tissue begins to grow.

Research proves that approximately 30% of men develop this condition at some point in their life. The good news is that simple exercises and a little control over the diet can correct the puffy nipples syndrome to quite an extent.

There are various natural remedies to fix this problem and get rid of puffy nipples if practiced regularly.

How to get rid of Puffy Nipples Naturally?

CURE 1: Lifestyle Tips to Get Rid of Puffy Nipples

1. Improve Diet

Man with Diet

The appearance of puffy breasts can be dealt with by making improvements in your diet. Puffy nipples are a result of excess fat stored in the chest area; what better way to get rid of them than a healthy and planned diet?

Why Does It Work?

A balanced diet comprising of whole foods and nutrients can reduce puffy nipples syndrome at a fast pace. It would reduce the accumulation of excess fat around the areola, which happens to be the primary cause of puffy nipples in men and women.

How to Use and How Much to Use?

To get the desired results, it is essential to reduce sodium intake in your diet, increase the consumption of fruits and vegetables, eat wholesome grains and low-fat dairy products, and avoid processed foods.

Plan your meal in a manner that you consume a balanced diet every day.

[ Read: Multivitamin For Men’s Health ]

2. Exercise and Target Lifting

A study revealed(1) that regular physical activity and sustainable exercise, when clubbed with a low-calorie diet, results in better and faster weight loss, which otherwise would only result in modest results. This rule applies to puffy nipples as well.

Why Does It Work?

Exercising and target lifting routines, along with improved diet, can help reduce the appearance of puffy nipples. It would help build muscles in the chest area, thereby reducing excess accumulated fat around the areola.

How to Use and How Much to Use?

Chest exercises that work best for muscle development around the chest are chest flys, pushups, and bench pressing. Cardiovascular exercises like walking, jogging, cycling, and swimming can also get rid of overall body weight and puffy nipples.

A daily workout session of an hour, comprising of chest exercises and one of the cardiovascular activities, can help get rid of puffy nipples and excess weight in a few months.

[ Read: Semen Retention Benefits ]

3. Reducing Visibility with Proper Clothing

Buying clothing which acts as a girdle can effectively reduce the visibility of puffy nipples. There are certain brands like Under Armour, Chest FX, and Power Core that sell men’s compression shirts designed explicitly for gynecomastia.

Why Does It Work?

Men’s compression shirts or gynecomastia shirts act as a girdle which compresses the chest and flatten puffy nipples, thereby reducing their appearance to quite an extent.

How to Use and How Much to Use?

Buying a gynecomastia shirt and wearing an oversized shirt over it can work wonders for those with puffy nipples. Pick a shirt with loose-fitting sleeves and avoid flashy prints or patterns; instead, use stiffer fabrics with plaids, block-stripe prints, or even Hawaiian shirts. This would help you camouflage your puffy nipples very effectively.

The way you sleep can change the shape of your boobs.

CURE 2: Foods to Reduce Puffy Nipples

1. Avoid Fatty Foods

fatty foods

The symptoms of gynecomastia(2) can be relieved by following a proper diet. Fatty foods that contain estrogenic compounds contribute to building puffy nipples.

Hence, getting rid of them and introducing foods that boost testosterone levels are especially helpful in shedding those extra fat buildups around the areola.

Why Does It Work?

Unsaturated fat present in fatty food adds to the buildup of glandular tissues and fat around the nipples, making them puffy and bloated.

How to Use and How Much to Use?

Cut down on your intake of cheese, butter, ice-cream, and chocolate. Avoid using excess oil while cooking. Try making healthy meals by avoiding deep frying.

[ Read: Enlarged Prostate Diet ]

2. Eat Lean Proteins

Lean proteins increase the levels of testosterone in the body, which can get rid of puffy nipples.

Why Does It Work?

It has been noticed in various research findings that chronic protein malnutrition can boost hormones that deactivate levels of testosterone in the human body.

Lean proteins can affect muscle mass negatively, which, in turn, proves to be highly productive in overcoming puffy nipples.

How to Use and How Much to Use?

Make sure to have protein only as required because excess amounts would do more harm than good for the body. Also, avoid fatty protein sources and instead have tofu, beans, lentils, fish, etc. regularly by making them a part of your everyday meals.

Nerves to the breast and nipple differ in men and women.

3. Eat Macadamia Nuts

Studies have proven that Macadamia nuts are highly beneficial in boosting the testosterone levels as they contain very low levels of polyunsaturated fatty acids that help in lowering T-levels.

Why Does It Work?

Macadamia nuts contain high amounts of monounsaturated fatty acids (MUFAs) and saturated fatty acids (SFAs), which increase T-levels, thereby getting rid of puffy nipples.

How to Use and How Much to Use?

Macadamia nuts can be consumed as a snack during tea time or as a part of your daily breakfast.

Having 20-30 grams of it every day can reduce the fat around your nipples if taken religiously over a period of time.

Puffy nipples are nipples with excess tissue in the areola region.

Puffy Nipples Can Be Fixed Naturally

Puffy nipples are not a disease, but the result of a hormonal imbalance caused due to low levels of testosterone in men. Regular exercise and a healthy diet play a pivotal role in getting rid of puffy nipples in men.

Maintaining low-stress levels and avoiding sleeping late and for lesser spells can reduce puffy and fat nipples to quite an extent. Stick to a healthy lifestyle, and you will find those extra baggy tissues around the breasts go away naturally in due course of time.

[ Read: Vitamins for Mental Health ]


1. How to fix puffy nipples?

Puffy nipples can be fixed by an improved diet, exercising and target lifting, and taking supplements to boost testosterone.

Additionally, surgery is another method of getting rid of puffy nipples, but it is not advisable due to the risks involved therein.

2. What causes puffy nipples?

Puffy nipples are caused when glandular tissues accumulate under and around the areola. This may happen due to excess weight, intake of steroids, or due to hormonal imbalances.

3. How to get rid of pepperoni nipples?

Chest exercises are the best way to reduce pepperoni nipples. Exercises like dips, pushups, overhead presses, low cable flys, and incline bench cable flyes are incredibly useful in getting rid of pepperoni nipples.


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