5 Foods Rich in Phytoestrogens Women Can Add to a Balanced Diet

Estrogen is an important hormone involved in many functions throughout a woman’s life, including reproductive health, bone health, and the regulation of several body systems. Because of this, foods described as “estrogen-rich” have become extremely popular online, especially in articles and social-media posts promising smoother skin, balanced hormones, or a more youthful appearance.

But there is an important distinction that often gets lost.

Foods do not generally contain human estrogen in the same way that the body produces the hormone. Some plants contain compounds called phytoestrogens, which have chemical structures that allow them to interact with estrogen receptors in the body.

The most widely studied phytoestrogens include isoflavones and lignans.

Their effects are much weaker and more complex than those of the body’s own estrogen, and eating these foods does not simply “increase estrogen levels.”

Still, foods containing phytoestrogens can be nutritious additions to a balanced diet.

Here are five foods worth knowing about.

1. Soybeans and Soy Foods

Soy is probably the food most strongly associated with phytoestrogens.

Soybeans naturally contain isoflavones, including genistein and daidzein. These compounds can interact with estrogen receptors, which is why soy has been studied extensively in relation to women’s health.

You can find soy in many different forms, including:

• Tofu
• Tempeh
• Edamame
• Soy milk
• Soy yogurt
• Roasted soybeans
• Miso
• Natto

Whole and minimally processed soy foods can be especially convenient because they provide more than phytoestrogens.

Soybeans also contain plant protein, fiber, vitamins, minerals, and unsaturated fats.

Soy and Menopause

One of the reasons soy is particularly popular among women is its potential relationship with menopausal symptoms.

Some research has investigated soy isoflavones for hot flashes and other symptoms associated with menopause. Results have been mixed, with some women experiencing benefits while others experience little or no meaningful change.

The response may also depend on the amount consumed, the type of soy product, and individual differences in how the body metabolizes isoflavones.

So it would be inaccurate to say that eating tofu or drinking soy milk will automatically balance hormones or eliminate menopause symptoms.

However, soy can be a nutritious source of protein and can comfortably fit into a healthy eating pattern.

Easy Ways to Eat Soy

Try adding tofu to a vegetable stir-fry, using edamame in a salad, or having unsweetened fortified soy milk with breakfast.

Tempeh can also be sliced and cooked with vegetables, while tofu can be baked, grilled, or added to soups.

2. Flaxseeds

Flaxseeds are another food particularly rich in plant compounds with estrogen-like activity.

They contain lignans, a type of phytoestrogen.

Flaxseeds are also an excellent source of:

• Fiber
• Alpha-linolenic acid (ALA)
• Plant protein
• Magnesium
• Other plant compounds

The combination makes flaxseed an interesting addition to a balanced diet.