Certain foods contain phytoestrogens, natural plant compounds that can act similarly to estrogen in the body. They are not the same as the estrogen produced by humans.
1. Soybeans and soy products
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Examples: Soybeans, tofu, tempeh and soy milk.
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Benefits: Rich in isoflavones, a type of phytoestrogen.
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How to eat: Include tofu, cooked soybeans or unsweetened soy milk in your daily diet.
2. Flaxseeds
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Benefits: Particularly rich in lignans, which have phytoestrogen activity.
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How to eat: Try 1 tablespoon of ground flaxseeds in oatmeal, yogurt or smoothies.
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Tip: Ground flaxseeds are generally easier to digest than whole seeds.
3. Sesame seeds
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Benefits: Contain lignans and other beneficial plant compounds.
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How to eat: Sprinkle sesame seeds over salads, vegetables or meals.
4. Chickpeas
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Benefits: Provide some phytoestrogens along with protein, fiber and minerals.
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How to eat: Add boiled chickpeas to salads, make hummus or prepare chickpea curry.
5. Dried apricots
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Benefits: Contain plant compounds, including small amounts of phytoestrogens, and provide fiber and potassium.
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How to eat: Have a small serving as a snack.
Which food is best for estrogen?
Soybeans and flaxseeds are two particularly useful choices because of their phytoestrogen content.
Important: Phytoestrogens do not necessarily increase your body’s estrogen levels. If you want to support hormonal health, eating a balanced diet is helpful, but food alone may not correct low estrogen.
