How to get rid of puffy nipples? | Tips and Methods to Keep in Mind

How to get rid of puffy nipples?

/ 10:19 AM May 14, 2021

Puffy nipples medically referred to as ‘Gynecomastia,’ is a common condition experienced by males. This occurs due to the enlargement of breast glands and breast tissue.

Although it may not be a cause for a medical concern, most men tend to feel conscious of the appearance of their nipples and, consequentially, feel underconfident.


To understand how to diminish the puffiness in the areolar region, it is essential to be aware of the causes of puffy nipples.

Why Do My Areolas Swell?

Why Do My Areolas Swell?

Puffy nipples in men can be due to a variety of reasons. Most commonly, these include:

  • Hormonal Imbalances
  • The use of Corticosteroids
  • Specific exercises
  • Excess dietary fat

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Hormonal Imbalances

Ordinarily, men and women are found to have both estrogen and testosterone as the two most significant sex hormones. Males, in general, tend to have higher levels of testosterone compared to women.

However, increased estrogen levels in men can cause swelling of the breast tissue, commonly referred to as, Gynecomastia.

Use of Corticosteroids

Most athletes tend to develop puffy nipples due to dietary supplements that often contain steroids. The excessive use of these steroids over some time can cause an inflamed areolar region in men.

Specific Exercises

Specific Exercises

‘The jogger’s nipple’ is a term commonly used to describe puffy nipples, often occurring as a result of excessive exercise (such as jogging or running) over a long period.


In most scenarios, men tend to develop this condition when the nipples rub against clothing fabric during lengthy workouts, causing them to chafe and swell.

Excessive Dietary Fat

Alternatively, one reason why this condition may transpire is simply due to unhealthy dietary habits. It has been observed that men with higher fat intake, or higher cholesterol levels in the body, tend to experience puffy nipples. Excess fat tissue in the breasts can lead to more puffy-looking areolas.

This also relates to hormonal imbalances. Overweight individuals may also experience puffy nipples as a result of swollen breasts and areolas.

How to Reduce the Appearance of Puffy Nipples?

How to Reduce the Appearance of Puffy Nipples?

Dietary Supplements

It is advised for men experiencing puffy nipples to use supplements as an aid to increase testosterone levels. This will reduce the breast swelling significantly. You can opt for the following:

Ginger root

Ginger root is known to contain numerous antioxidants and may therefore combat nipple swelling by:

  • Protecting the male reproductive organs from harm
  • Reducing inflammation
  • Regulating the blood sugar levels


Having curcumin as its main constituent, this root plant aims at increasing testosterone levels in the body. Thereby reducing the appearance of swollen nipples.


For the most part, Fenugreek is known as the culinary herb that contains a variety of vitamins and minerals. These include iron, and vitamins, A, B-12, B-6, and D.

This natural ingredient works similarly to turmeric, increasing testosterone levels and reducing inflammation in the body.
However, it is relatively significant to understand that even though these naturally occurring ingredients offer a great alternative to western medicine, they may also cause side effects and cross-reactions to certain drugs.

Please consult your doctor or general practitioner to ensure you have sufficient information regarding any naturally occurring substances and any underlying medical conditions that may pose a threat to your general well-being.

Balanced Diet

Being overweight, or having an unhealthy, high cholesterol diet, can also result in puffy or inflamed nipples.
Enjoy a watchful, balanced diet not only to lose weight and remain healthy but also to keep those hormone imbalances in check.

To lower fat intake:

  • Have more fruits and vegetables
  • Have foods rich in fiber (such as legumes, bran, nuts, and seeds)
  • Reduce foods containing simple carbohydrates (such as pasta, white bread, and pastries)
  • Avoid carbonated drinks or sodas

For those with hormonal imbalances, avoid food that tends to increase estrogen levels. These include:

  • Soy products
  • Lima beans
  • Split peas
  • Pinto beans
  • Clover sprouts

Alternatively, it may benefit from increasing the intake of food that tend to increase testosterone levels, such as:

  • Garlic
  • Ginger
  • Fish
  • Onion
  • Olive oil
  • Leafy Green Vegetables
  • Fruits

Target Exercises

Target Exercises

Doing targeted exercises can help reduce male breast swelling. Include the following in your next workout regime:

  1. Barbell Bench Press
  2. Pushups
  3. Incline Bench Cable Fly
  4. Chest Press
  5. Forward Dips

While training for the pectoral muscles, remember to use more than one exercise in your regime to activate different muscle groups in the chest.

For beginners, start slow and build upon the intensity gradually. You can do one to three sets of eight or twelve repetitions and eventually increase the number of locations or increase the number of dumbbell weights and decrease the number of sets.

When Might Surgery Be A Requirement?

In most cases, the methods above to reduce nipple puffiness might alleviate symptoms significantly. However, in the instance that natural remedies and lifestyle changes may not provide a satisfactory outcome, the next step would be surgical intervention.

If gynecomastia is a patient’s primary concern, then doctors tend to recommend the following surgeries:


This procedure removes body fat from any specific region in the body using a high-pressure vacuum connected to a cannula inserted near the target area.


It involves removing overgrowths or the cancerous breast tissue from the breasts.

Tissue Excision

In this procedure, the plastic surgeon may remove glandular breast tissue and remove the size of the nipple for a more natural appearance.


Puffy nipples are considered an aesthetic concern for most individuals that may experience them. They require no immediate medical interference and pose absolutely no threat to those conscious of their enlarged areolas.

Regardless, it is observed that most men that may have puffy nipples and areolas tend to feel underwhelmed. This, in turn, affects their confidence and mental well-being.

People interested in reducing the inflammation in their nipples may do so through targeted exercising, dietary changes, and natural supplements. If this does not seem to help, plastic surgery may be considered.

Remember to consult your doctor to consider all options and methods in great length and better understand what may personally benefit your overall physical health without compromising on the results.

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