If you mean foods containing phytoestrogens—plant compounds that can interact with estrogen receptors—five good examples are:
Soybeans and soy foods — tofu, tempeh, edamame, and soy milk are particularly rich in isoflavones.
Flaxseeds — one of the richest dietary sources of lignans.
Sesame seeds — also provide lignans.
Chickpeas and other legumes — contain various phytoestrogenic compounds.
Berries and some other fruits — contain smaller amounts of lignans and related compounds.
Important distinction
These foods don’t contain human estrogen in significant amounts. Phytoestrogens are chemically different plant compounds, and their effects in the body are much weaker and more complex than simply “increasing estrogen.”
Eating soy or other phytoestrogen-containing foods doesn’t reliably raise estrogen to dangerous levels, and moderate soy consumption is generally considered safe for most people.
If you’re looking for foods specifically to increase estrogen during menopause, reduce symptoms, or support hormone balance, the best choices and evidence are a little different.
