5 Foods Rich in Phytoestrogens
Foods don’t contain human estrogen in meaningful amounts, but some contain phytoestrogens—plant compounds that can interact with estrogen receptors. Their effects are much weaker and different from the body’s estrogen.
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Soybeans and soy foods — tofu, tempeh, edamame, and unsweetened soy milk are among the richest dietary sources of isoflavones.
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Flaxseeds — particularly rich in lignans, another type of phytoestrogen.
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Sesame seeds — contain lignans and can be easily added to meals.
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Chickpeas and other legumes — provide smaller amounts of phytoestrogen compounds along with protein and fiber.
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Dried fruits — such as apricots, raisins, and prunes contain lignans, although they’re also relatively high in natural sugar.
One important clarification
Eating these foods doesn’t work like taking estrogen medication. Research on phytoestrogens and symptoms such as hot flashes, bone health, and menopause is mixed, and effects can vary between individuals.
If you’re considering phytoestrogen-rich foods because of menopause symptoms, low estrogen, fertility concerns, or bone health, tell me which one applies and I can explain which foods and evidence are most relevant.
