Improve hormonal health with phytoestrogen-rich foods!

Kiran Campbell, RDN - Registered Dietitian Nutritionist

Looking for natural ways to support your estrogen levels, consider turning to phytoestrogen-rich foods. Certain plant-based foods contain phytoestrogens that gently mimic estrogen in the body. Read on to learn which foods are richest in phytoestrogens, and how to include them in your diet easily.

Benefits of phytoestrogen-rich foods

Phytoestrogens are naturally occurring compounds found in many plant-based foods with a chemical structure similar to estrogen. When eaten, they weakly bind to estrogen receptors in the body and mimic or modulate estrogen's effects.

While they don't replace estrogen, eating foods rich in phytoestrogens may help support hormone balance, especially during times when estrogen levels naturally decline, such as menopause. Research suggests that consuming an average of 50 milligrams of phytoestrogen-rich foods daily may offer benefits, including reducing hot flashes, supporting bone and heart health, and facilitating weight loss when part of a balanced diet.

Pro tip: Various plant-based foods contain small amounts of phytoestrogens. This USDA Database provides a more comprehensive list of foods containing phytoestrogens, along with the amount present (in milligrams).

7 Phytoestrogen-rich foods to naturally boost estrogen

Ready to add some estrogen-friendly foods to your plate? These plant-based picks are rich in phytoestrogens and can be easily added to everyday meals. Here's what to eat and why it matters.

1. Flaxseeds

Tiny but mighty, flaxseeds are one of the richest sources of lignans, a type of phytoestrogen. A 2024 study shows that consuming 10 grams of ground flaxseed daily may help support hormone balance and reduce menopausal and perimenopausal symptoms, including hot flashes, night sweats, and headaches.

Phytoestrogen amount: Whole flaxseed flour contains 6.1 to 13.3 mg of phytoestrogen-rich lignans per gram.

Ways to enjoy: Stir into oatmeal, blend into smoothies, or sprinkle on yogurt or salads.

2. Soybeans (and soy-based foods like tofu, tempeh, and edamame)

Soy is packed with isoflavones, plant compounds that have mild estrogen-like effects. Research has linked soy intake to reduced menopausal symptoms and improved bone and heart health.

Phytoestrogen amount: Cooked firm tofu contains 22.05 mg of isoflavones per 100 grams.

Ways to enjoy: Toss edamame into grain bowls, sauté tofu for a meatless stir-fry, or add soy milk to your morning coffee.

3. Sesame seeds

These crunchy little seeds are high in lignans and calcium. Small studies have shown them to modestly boost estrogen activity and prevent bone-related issues in postmenopausal women.

Phytoestrogen amount: Sesame seeds have a smaller amount of phytoestrogen than flaxseeds. However, one study states that 1.5 percent of the weight of sesame seeds is made of phytoestrogen-rich lignans.

Ways to enjoy: Add to roasted veggies, sprinkle over avocado toast, or blend into tahini dressing.

4. Dried fruits (apricots, raisins, prunes, dates, etc.)

Dried fruits contain a diverse range of phytoestrogens, fiber, and antioxidants. Like soy-based foods, dried fruits, like prunes, support estrogen levels while also protecting bone and heart health.

Phytoestrogen amount: Raisins contain 0.08 mg of phytoestrogen per 100 grams.

Ways to enjoy: Munch on them as a sweet snack, mix into trail mix, or chop and stir into baked goods.

5. Alfalfa sprouts

These crunchy sprouts are a source of coumestans, a lesser-known type of phytoestrogen with potential hormone-modulating effects. In addition to potentially alleviating menopausal symptoms, alfalfa sprouts may support bone health and protect against heart disease, plus breast and prostate cancers.

Phytoestrogen amount: Raw alfalfa sprouts contain 0.04 mg of phytoestrogen per 100 grams.

Ways to enjoy: Add to sandwiches, toss into salads, or layer on wraps for a fresh, crisp bite.

6. Chickpeas (and hummus!)

Chickpeas contain isoflavones, and while not as potent as soy, they still add to your overall phytoestrogen intake. Studies show that consuming chickpeas may help prevent osteoporosis caused by low estrogen levels during menopause. Plus, they're super versatile!

Phytoestrogen amount: Raw chickpeas contain 0.38 mg of phytoestrogens per 100 grams.

Ways to enjoy: Spread hummus on toast, toss chickpeas into salads, or roast them for a crunchy snack.

7. Red clover tea or extract

Red clover is high in isoflavones and often used in herbal supplements to ease menopause symptoms. Some clinical studies show it may help reduce hot flashes and support bone density.

Phytoestrogen amount: The total phytoestrogen content in red clover can range from 0.8 percent to 1.1 percent of dry matter.

Ways to enjoy: Sip as a soothing herbal tea, but speak with your healthcare provider before using concentrated supplements.

Are phytoestrogens safe for everyone?

For most people, the answer is yes. Phytoestrogens are generally considered safe when consumed in whole foods such as flaxseeds, soy, and legumes.

However, some debate exists around their impact on hormone-sensitive conditions like breast cancer or thyroid issues. Fortunately, current research suggests that moderate intake of phytoestrogen-rich foods is harmless and may even be protective. For example, studies in breast cancer survivors have found that soy foods do not increase recurrence risk and may improve overall outcomes.

It's worth noting that phytoestrogen supplements differ from food-based sources and may carry different risks. Additionally, everyone's body is different. Suppose you have a history of hormone-sensitive conditions, are taking thyroid medication, or are pregnant. In that case, it's always a good idea to consult your healthcare provider before significantly changing your diet or taking concentrated phytoestrogen supplements.

Premium recipes with phytoestrogen-rich foods

Here are some hormone-friendly recipes from our Premium collection. Mix and match throughout the week to keep things interesting and nourishing!

Tracking phytoestrogens using MyNetDiary

MyNetDiary currently does not support tracking of phytoestrogens, as U.S. and international food databases do not provide standardized, reliable data for phytoestrogens across foods. Additionally, food manufacturers are not required to list phytoestrogen content on nutrition labels. However, you can still track phytoestrogens within the app by creating a Custom Tracker.

Use the video link above or the instructions below to create a Custom Tracker in MyNetDiary using an iPhone:

From your dashboard, tap Me>My Health.
Tap the ( + ) button in the lower right corner.
Scroll down to the Custom Trackers section in the Health Catalog.
Tap the green Create Custom Tracker link at the very bottom.
Name the tracker “Phytoestrogens.”
Optionally, enter a daily goal (e.g., 1000 mcg).
Set the units to either mcg or mg.
Set decimal places—for example:
1. 0 if you prefer entering whole numbers
2. 1 or 2 if fractional values are needed
Once saved, the tracker will appear in the “Trackers” section for daily logging.

Improve hormonal health with phytoestrogen foods!

Incorporating more phytoestrogen-rich foods into your diet is a simple, natural way to support hormonal health, especially during times of change, such as perimenopause or menopause. While they do not replace estrogen, they can gently help balance hormone levels and ease common symptoms with minimal risk. Small changes can make a big difference—start with one or two and build from there!

Improve hormonal health with phytoestrogen-rich foods!

Benefits of phytoestrogen-rich foods