5 Foods Rich in Phytoestrogens
Foods don’t contain human estrogen in the same way your body does, but some contain phytoestrogens—plant compounds that can interact with estrogen receptors.
Five good dietary sources are:
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Soybeans and soy foods — tofu, tempeh, edamame, and soy milk are particularly rich in isoflavones.
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Flaxseeds — among the richest dietary sources of lignans, a type of phytoestrogen.
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Sesame seeds — contain lignans and other plant compounds with estrogen-like activity.
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Chickpeas and other legumes — provide smaller amounts of phytoestrogens along with protein and fiber.
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Whole grains — oats, barley, and some other whole grains contain lignans and related compounds.
An important distinction
Eating these foods doesn’t simply raise your estrogen level. Phytoestrogens have much weaker and more complex effects than the body’s own estrogen, and their effects can vary with the person, dose, and type of compound.
For most people, incorporating soy, flaxseed, legumes, and whole grains into a balanced diet is considered reasonable. If you’re considering phytoestrogen-rich foods specifically for menopause symptoms, fertility, hormone levels, or a hormone-sensitive medical condition, it’s worth discussing your individual situation with a healthcare professional.
