5 foods rich in phytoestrogens š±
Phytoestrogens are plant compounds that can weakly interact with estrogen receptors. They aren’t the same as human estrogen, and their effects depend on the type and amount consumed.
Soybeans and soy foods š«
Tofu, tempeh, edamame and soy milk are particularly rich in isoflavones, one of the best-studied phytoestrogens.
Flaxseeds
Among the richest dietary sources of lignans. Ground flaxseed is easier to digest than whole seeds.
Sesame seeds
Contain lignans and can be added to oatmeal, salads, vegetables or sauces.
Legumes
Chickpeas, lentils and beans contain various phytoestrogen compounds, although amounts vary considerably.
Whole grains š¾
Foods such as oats, barley and rye provide smaller amounts of lignans and other phytoestrogen compounds.
One important clarification
Eating these foods doesn’t simply āraise estrogen levels.ā Phytoestrogens can have estrogen-like or anti-estrogen-like effects depending on the tissue and circumstances. For most people, eating normal amounts as part of a balanced diet is considered safe.
If you’re considering phytoestrogen-rich foods specifically for menopause symptoms, fertility, low estrogen, or hormone balance, the best foods and evidence differ depending on your goal.
