Here are five foods that are naturally high in phytoestrogens—plant compounds that can weakly interact with estrogen receptors. They are not the same as the estrogen your body produces, and their effects are much milder.
- Soybean (including edamame, tofu, tempeh, and soy milk)
- The richest common source of isoflavones, a type of phytoestrogen.
- Flaxseed
- One of the best sources of lignans, another type of phytoestrogen.
- Ground flaxseed is generally better absorbed than whole seeds.
- Sesame seed
- Contains lignans and healthy unsaturated fats.
- Chickpea
- Provides modest amounts of phytoestrogens along with protein and fiber.
- Tofu
- Made from soybeans and rich in isoflavones while also being a good source of protein.
Important facts
- These foods do not dramatically raise estrogen levels in the body.
- For most people, eating soy foods in normal dietary amounts is considered safe and nutritious.
- If you have a hormone-sensitive condition, such as certain types of breast cancer, discuss your diet with your healthcare provider, as recommendations may vary.
If your goal is to manage menopause symptoms, support hormone balance, or increase estrogen because of low levels, I can suggest dietary approaches that are most relevant to that specific goal.
