If you’re looking for 5 foods naturally rich in phytoestrogens, here’s a useful, evidence-based list. Phytoestrogens are plant compounds that can interact with estrogen receptors, but they aren’t the same as human estrogen.
5 foods rich in phytoestrogens
Soybeans and soy foods 🫘
Soybeans, tofu, tempeh, edamame, and unsweetened soy milk are particularly rich in isoflavones.
Flaxseeds 🌱
One of the richest dietary sources of lignans. Ground flaxseed is easier to digest than whole seeds.
Sesame seeds
Another useful source of lignans. They can be added to oatmeal, salads, yogurt, or meals.
Chickpeas and other legumes
Chickpeas, lentils, and beans provide various phytoestrogen compounds along with fiber and plant protein.
Whole grains 🌾
Foods such as oats, barley, and whole wheat contain smaller amounts of lignans and other plant compounds.
Do these foods “increase estrogen”?
Not necessarily. Phytoestrogens have a weaker and different action from the body’s estrogen, and their effects depend on the individual, the type of compound, and the amount consumed. Eating these foods isn’t equivalent to taking estrogen medication.
For most people, incorporating soy, flaxseed, legumes, whole grains, and other plant foods into a balanced diet is reasonable.
If you’re specifically interested in phytoestrogens for menopause symptoms, bone health, fertility, or low estrogen, the evidence and recommendations are different for each situation.
