Some foods contain phytoestrogens—natural plant compounds that can weakly interact with estrogen receptors. They are not the same as the estrogen hormone made by the body, and eating them does not necessarily raise estrogen levels significantly.
Here are 5 foods rich in phytoestrogens:
- Soybeans and soy foods
- Tofu
- Tempeh
- Edamame
- Soy milk
- These are among the richest dietary sources of isoflavones.
- Flaxseeds
- One of the richest sources of lignans, another type of phytoestrogen.
- Ground flaxseed is easier to digest than whole seeds.
- Sesame seeds
- Also high in lignans.
- Can be added to salads, yogurt, or baked goods.
- Chickpeas
- Contain smaller amounts of phytoestrogens along with fiber and protein.
- Dried fruits
- Especially dried apricots, dates, and prunes.
- Provide modest amounts of phytoestrogens as well as fiber.
Research suggests that including these foods as part of a balanced diet is safe for most people. They have much weaker estrogen-like effects than the body’s natural estrogen and are associated with various nutritional benefits.
If your goal is to increase estrogen because of menopause, low estrogen, fertility concerns, or another medical condition, these foods are not a substitute for hormone therapy or medical treatment. If you tell me your specific goal, I can provide more targeted information.
