15 Incredibly Nutritious Foods High in Estrogen Perfect for Your Menopause Diet


Are you tired of irregular periods? Have you noticed hair growth issues or mood swings? You might have an estrogen hormone imbalance! But no worries — start eating these must-have foods high in estrogen from today.

If you’re a woman, I’m sure you’re already familiar with the name “estrogen.”

Estrogen imbalance of any sort, whether high or low, can wreak havoc on your wellbeing.

That’s why it’s important to regulate this hormone to ensure proper functions.

In today’s article, check out a complete list of the best foods rich in estrogen. Many of these foods are also perfect for the menopause diet.

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  1. What is Estrogen?
  2. Why Do You Need Estrogen?
  3. What Are The Symptoms of Low Estrogen?
  4. How Do Foods High in Estrogen Help?
  5. Top Foods That Increase Estrogen
    1. 1. Soybeans
    2. 2. Tofu
    3. 3. Flax Seeds
    4. 4. Sesame Seeds
    5. 5. Peaches
    6. 6. Pomegranate
    7. 7. Berries
    8. 8. Garlic
    9. 9. Green Cruciferous Veggies
    10. 10. Coffee
    11. 11. Apples
    12. 12. Nuts and Dry Fruit
    13. 13. Whole Grain Bread
    14. 14. Brown Rice
    15. 15. Parsley

What is Estrogen?

15 best foods high in estrogen - Women Health Hub

Estrogen is the most important female sex hormone produced by the ovaries and the body fat.

It’s responsible for your growth and development from an early age. This is why, you should have sufficient levels of estrogen all the time — especially before menopause.

But sometimes you can have estrogen depletion in your 20s or 30s. You might experience menstrual disturbance, improper hair growth, and mood swings.

The good news is that it’s easy to tackle with medicines or by eating high estrogen foods.

Why Do You Need Estrogen?

As I explained earlier, estrogen is a powerful hormone, maintaining and regulating the female body.

It’s estrogen that’s responsible for puberty changes in young girls. It develops the secondary sex characteristics in your body including;

  • Hair growth in pubic regions or underarms
  • Breast growth
  • Fat around breast and hips
  • Voice change
  • Periods
  • Fertility

This crucial hormone also helps keep your urinary tract, heart, bones, and brain healthy. Naturally, a deficiency can result in numerous health problems.

That’s why you must eat foods high in estrogen daily by making them a part of your routine diet. Similarly, avoid foods that lower your estrogen to prevent a deficit.

What Are The Symptoms of Low Estrogen?

You could have this common hormone deficiency for many reasons. Usually, it’s caused when your ovaries aren’t functioning properly.

Eating foods that cause low estrogen frequently is also a common problem. Some unhealthy snacks can plummet this hormone in girls to dangerous levels before they even hit puberty.

Oh and let’s not forget — female sex hormone imbalance could also mean you’re approaching menopause!

Here are some signs of low levels of estrogen you could

  • Dry vagina
  • Painful sex
  • Irregular periods
  • Joint pain
  • Mood swings
  • Hot flashes
  • Depression or anxiety

The most natural solution is eating estrogen increasing foods as much as possible. Make sure your diet contains enough estrogen-rich foods to avoid these harsh symptoms.

How Do Foods High in Estrogen Help?

Diet has an essential role in our lives. Maintaining a healthy diet improves our lives. So is the case with eating foods with sufficient estrogen.

While there are some really bad foods for hormone balance, others can boost their production.

Thus, a natural remedy for this crucial hormone deficiency is eating foods that increase estrogen.

Numerous foods and supplements are filled with phytoestrogens. They are beneficial for reducing the risk of cancer, and heart and bone diseases. Consuming lots of phytoestrogen-rich foods can increase your estrogen levels — naturally!

Top Foods That Increase Estrogen

Now let’s go through this list of 15 incredible foods high in estrogen.

1. Soybeans

Also known as edamame, soybeans are packed with phytoestrogens. That’s why it’s one of the best foods rich in estrogen for women.

Soybeans are among the safest estrogen rich foods for menopausal women. It can naturally boost estrogen hormone and even ease some menopause symptoms.

Soybeans are a healthy alternative for animal-sourced protein or meat. This is also an amazing breast cancer prevention food. Soybeans are rich in nutrients that make them helpful in improving heart health.

You can eat them as a snack or add them to savory dishes. Some even drink soy milk to get the necessary compounds.

2. Tofu

Tofu is derived from soymilk. It is a perfect replacement for red and processed meat. Even tastes a lot like meat but has a different texture.

Tofu is also one of the best foods with high estrogen. It contains natural phytoestrogens called isoflavones, which mimics the function of this crucial female hormone.

You can eat tofu in the form of soups or add them to your salads.

3. Flax Seeds

Flax seeds and flaxseed oil are also a couple of excellent estrogen-increasing foods. These seeds contain lignans, a form of phytoestrogens that boost female sex hormone production.

It’s one of the most widely recommended foods rich in estrogen for menopausal women. Additionally, it reduces the risk for breast cancer onset.

Flax seeds can be used in bread, cereals, and smoothies. You can also take it as a healthy work-time snack!

4. Sesame Seeds

Another powerful food source to increase estrogen is sesame seeds. They are packed with phytoestrogens and help boost estrogen naturally once you age 40+ years.

Besides, sesame seeds improve cholesterol levels. It’s also rich in antioxidants that prevent chronic diseases.

You can add sesame seeds to salads, curries, desserts, and more.

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Have irregular periods?Start eating these 15 best foods to boost your estrogen levels naturally! 🍑🥬️#estrogen #nutrition #hormones
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5. Peaches

Peaches are also one of the perfect foods high in estrogen. According to 2013 research, eating two peaches per week can lower your risk of estrogen-receptor breast cancer.

This fruit is also an excellent source of essential vitamins, like Vitamin C. If you mix peaches in shakes or smoothies, the nutritional value of this estrogen-increasing food amplifies.

6. Pomegranate

Pomegranate is yet another interesting food that increases estrogen. The plant-based phytoestrogens in this delicious fruit are more effective than human-produced estrogen.

Also, pomegranates can enhance hunger and are an excellent food for anemia. You could eat it raw, or use it in sauces/chutneys.

7. Berries

All kinds of berries are the perfect foods with high estrogen for women. Besides, they’re packed with vitamins, fiber, and anti-cancer compounds.

You could choose from a wide variety of berries including blueberries, cranberries, raspberries, blackberries, and strawberries.

Try them with breakfast cereal, pancakes, or in smoothies. Some even prefer making tarts or pies. Or go ahead and eat them raw!

8. Garlic

Besides being an effective home remedy to treat bacterial vaginosis, garlic is also among the top must-have foods high in estrogen.

Garlic is rich in isoflavonoids that significantly boost the female sex hormone. It helps prevent bone deterioration caused by estrogen imbalance.

This sharp-taste edible herb is also effective in managing cholesterol, blood pressure, and risk for heart diseases.

9. Green Cruciferous Veggies

All green cruciferous vegetables including kale, broccoli, Brussels sprouts, etc., are among the best estrogen-increasing foods. Leafy greens contain secoisolariciresinol and coumestrol — two different types of phytoestrogens.

They’re also loaded with essential anti-inflammatory and anti-cancer properties.

These veggies can be consumed in various forms such as side dishes, soups, salads, snacks, or even smoothies.

10. Coffee

Awesome foods rich in estrogen

Coffee is also one of the top foods high in estrogen. If you want to quickly and safely increase estrogen or ease menopause symptoms, drink up coffee daily.

But make sure you don’t overdose or it could cause harmful effects.

11. Apples

Apples are not only one of the best foods rich in estrogen but are also known to increase iron levels naturally.

They contain ample phytoestrogens that maintain hormonal balance and prevent frequent vaginal infections. Also, the vitamins in apples are great for hair, nails, and skin.

You could start by eating dried apples or drinking fresh apple juices daily. Some also eat raw apples as salads or bake apple pies.

Or you could simply chuck in a few slices in your smoothies!

12. Nuts and Dry Fruit

Various nuts and dry fruits such as pistachios, peanuts, apricots, walnuts, prunes, and dates, are some of the top foods high in estrogen.

Even though they’re packed with necessary fats, the phytoestrogen compounds in nuts and dried fruits improve heart health and are an excellent energy source.

You can eat more of these estrogen-rich foods daily as snacks, salads, desserts, or cereals.

13. Whole Grain Bread

Whole grain bread made from wheat, rye, barley, or oats, is one of the most amazing foods to increase estrogen naturally. They are packed with lignans which is a type of phytoestrogen.

Whole-grain bread is a powerful, energizing source of food with estrogen that balances hormones, reduces diabetes risk, and improves heart health.

You can eat it daily as morning breakfast or make sandwiches using whole grains. Avoid eating white bread as it’s a low estrogen food.

14. Brown Rice

Brown rice is unprocessed and unrefined and rich in fiber.

This pure form of rice is one of the best foods with high estrogen. You get tons of natural phytoestrogens to balance hormones.

15. Parsley

You can try a huge variety of herbal foods that increase estrogen. Parsley is one of them. Regular use of parsley can improve estrogen levels.

Parsley can be used as a seasoning in salads or added to chutneys or smoothies.

I hope this article gives you a clear idea about the best foods high in estrogen that you should consume daily.

Most of these estrogen-increasing foods are also quite beneficial for women nearing menopause and help ease the harsh symptoms.

If you’re looking for a natural solution to boost the female sex hormone balance, start eating these foods rich in estrogen daily.


  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/
  • https://www.nature.com/articles/ejcn201236
  • https://academic.oup.com/jcem/article/83/7/2223/2865105
  • https://www.uspharmacist.com/article/focus-on-phytoestrogens
  • https://www.sciencedirect.com/science/article/abs/pii/S0031942206006911
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412439/

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