If you’re looking for foods that contain phytoestrogens (plant compounds that can have weak estrogen-like effects in the body), here are five of the richest sources:
- Soybeans (and soy foods like tofu, tempeh, and edamame)
- The richest dietary source of isoflavones, a type of phytoestrogen.
- Can be added to stir-fries, soups, or salads.
- Flaxseed
- One of the best sources of lignans, another type of phytoestrogen.
- Ground flaxseed is easier to digest and can be mixed into yogurt, smoothies, or oatmeal.
- Sesame seed
- High in lignans and healthy fats.
- Sprinkle on salads, vegetables, or baked goods.
- Chickpea
- Contains modest amounts of phytoestrogens.
- Great in hummus, curries, or salads.
- Apricot (especially dried apricots)
- Contains small amounts of phytoestrogens compared with the foods above.
- Also provides fiber, potassium, and antioxidants.
Keep in mind that phytoestrogens are not the same as human estrogen. They are much weaker and may have estrogen-like or even anti-estrogen effects depending on factors such as age, hormone levels, and overall health. For most people, eating these foods as part of a balanced diet is considered safe.
If your goal is to increase estrogen naturally (for menopause symptoms, fertility, weight gain, or another reason), let me know—that can affect which foods or strategies are most appropriate.
