12 Foods High in Estrogen for Balanced Hormones

If you’ve been told by your doctor that your estrogen levels are low, you can use these estrogen-rich foods to get you back to where you need to be. You can also use this list as a way to avoid foods high in estrogen if you have too much estrogen in your body.

Balance your hormones with these estrogen rich foods…


1. Dried Fruits

Dried fruit, especially dried apricots, dates, and prunes, can help balance your estrogen levels in a big way. They are also a healthy snack that can keep you away from the vending machine with a sweet and satisfying chewiness, as well as added fiber.

These dried fruits contain phytoestrogens, which will mimic the way estrogen is used by the body, helping to fill any shortages you may have in estrogen, and producing the same effect as if you had generated more estrogen in the body.

When eating dried fruit, remember that the drying process concentrates all parts of the fruit, so you’ll generally be getting more vitamins and nutrients from them, but you’ll also be getting more sugar, so it may take less dried fruit to make a serving than if it were fresh.

Tips for eating more: Dried fruits are best eaten in the spring, and the best fruit for estrogen are apricots, dates, and prunes.

2. Flaxseed

Flaxseeds are the number one way to help get more estrogen into the body, and you can either eat them directly or add them to other foods, just be sure to add them to your diet if estrogen is a concern.

Flaxseeds are high in fiber, and will therefore help you feel full during and after a meal, and help a sluggish digestive system. They are often recommended for weight loss because of their fiber content, and can help lower cholesterol as well. That’s a lot of benefit from a little seed.

Flaxseeds are a fantastic source of omega-3s as well, but it’s the ALA form from plants, and not the same as you get from salmon and other animal sources. This form of omega-3 is helpful at keeping arteries from hardening, which can help prevent strokes and heart attacks and provide other heart healthy benefits.

Tips for eating more: Ground flaxseed is the best way to incorporate it into your cooking more. It basically disappears into soups and smoothies, and can be sprinkled onto a salad without noticing it’s there. Tip: Add the dressing to the salad first and the flaxseed will cling to it so you get some in each bite.

3. Sesame Seeds

Sesame seeds contain phytoestrogens, and you can also use sesame seed oil if that makes it easier, as they both contain lignans with possess the phytoestrogens.

Sesame seeds are loaded with fiber, and they are also a great source of minerals. Because of their small size you can easily add them to other foods that are lacking to help make up for some of that deficiency. For example, a tablespoon of sesame seeds is going to give you nearly a tenth of what you need each day for iron, magnesium, and calcium, as well as 4% of your total fiber.

Unfortunately the sesame seeds stuck to the bun of a Big Mac don’t qualify, you’ll want to sesame seeds by themselves or in conjunction with other healthy foods to reap their benefits.

Tips for eating more: Keep a supply of sesame seeds on hand for adding to soups or onto a salad. They also make a great crust for a chicken breast.

4. Chickpeas

Chickpeas are a natural source of phytoestrogen, which isn’t actually estrogen but does a good job of standing in for it.

The most common way chickpeas are prepared and eaten is in the form of hummus, but falafel is also a popular way to go. They don’t have much flavor of their own, so it’s important to mix them with other foods, spices, and seasonings to make them something you’ll enjoy eating.

Chickpeas are also high in fiber and protein, which makes them a great choice if you’re looking to reduce your meat consumption. They’ll help you feel full, and keep you feeling that way longer because of that combination of fiber and protein.

Tips for eating more: Hummus is perhaps the easiest way to eat more chickpeas, and is basically made from mashing up chickpeas and adding tahini and olive oil until the right consistency is achieved. Salt and pepper to taste.

5. Beans

Beans have long been considered a healthy food thanks to their high fiber content and ability to lower cholesterol. They’re also a food that is relatively high in phytoestrogen, although they seldom get attention for this feature.

Because of their high fiber and protein content you’ll often see beans in a meatless main dish. They have a texture to them that helps fill you up, and they are digested slowly by the body, making them a good carbohydrate choice for diabetics or anyone looking to maintain healthy blood glucose levels.

You can choose your favorite bean, and chances are it will have a respectable amount of phytoestrogens in it to help you in your quest to balance your hormone levels.

Tips for eating more: Beans make a great side dish and are a staple food for many types of cuisine. You can add them to soups to thicken things up and add texture.

6. Peas

Peas are the perfect side dish if you’re looking for an estrogen boost. That’s because they are a source of phytoestrogens, much like many of the other foods featured here.

And like many foods on our list of estrogen foods, peas bring more to the table than just phytoestrogens. They contain minerals like magnesium, iron, and potassium, even pack some protein.

Peas are full of fiber and are a surprising source of Vitamin C. This means that you’ll be helping to boost your immune system in addition to getting an increase in your phytoestrogen numbers. The overall result is that you’ll be healthy overall with fewer symptoms associated with menopause and postmenopause.

Tips for eating more: Peas are typically thought of as a side dish, but can also factor into a casserole. They also taste great in soups and come in a few different forms to keep things interesting, like sugar snap peas and snow peas.

7. Tempeh

Tempeh is derived from soybeans and doesn’t lose its estrogen content during the process. It can be used to help treat menopausal symptoms if you’ve been told that you are not creating as much estrogen as you used to.

Tempeh is loaded with magnesium and iron, two important minerals that are sometimes hard to get enough of. This makes it a worthwhile food that you can feel good about eating, and that will help you feel satisfied long after the meal is finished.

Tempeh is a good source of protein and as such often stands in for meat in vegetarian and vegan dishes. It has a different texture than tofu, making it a better replacement depending on the meat you’re trying to do without.

Tips for eating more: Tempeh makes a great meat alternative, much the same as tofu only with a different texture and flavor. Sub this in for meat a few times a week and your estrogen level will benefit.

8. Alfalfa Sprouts

Alfalfa sprouts are one often overlooked way of improving your hormone levels because they contain phytonutrients, while being naturally low in calories and carbohydrates, making them an easy choice for an overall healthy diet.

One key to eating alfalfa sprouts is that they contain plant estrogens, which don’t have the side effects associated with other forms of estrogen supplementation.

You can help bring down cholesterol levels in your blood by eating alfalfa sprouts, and this is a great vegetable to eat during the spring months when everything is naturally sprouting in the world outside.

Tips for eating more: Alfalfa sprouts taste great as a salad topper, and also on a sandwich. Be sure to rinse off your sprouts in cold running water before eating, and eat them within a few days of purchase.

9. Bran Cereals

Bran is one source of phytoestrogens that comes with other health benefits which makes it worth adding to your diet.

Wheat bran has been documented as being a reliable way to increase the amount of phytoestrogens in the body, which can help balance hormones and reduce the symptoms associated with low estrogen levels.

You may already be familiar with bran as a health food due to the high amounts of fiber it contains. Bran muffins and bran cereals were part of the high fiber kick years ago and are still rather ubiquitous. You can benefit from the fiber they contain at the same time you’ll be upping your phytoestrogen levels.

Tips for eating more: Look for cereals made with bran. These will have bran in the title, like All-Bran, or will have a strong focus on fiber like with Fiber One.

10. Soy Milk

Soy milk is derived from soy of course, and therefore gives the same benefits as tofu, tempeh, and soybeans in regards to the phytoestrogen it contains. It just happens to be in an easily consumed form, which makes it a great way to increase your estrogen numbers quickly and easily.

Drinking soy milk can help curb some of the symptoms associated with postmenopause by helping to restore some of the estrogen with the phytoestrogen present.

Soy milk is also a good source of calcium, just like cow’s milk. Manufacturers try to make it as enticing as possible for those looking to switch from cow’s milk to other forms of milk, so they fortify it and make it more nutritious to attract new buyers.

Tips for eating more: Replace cow’s milk with soy milk in cereals or when you drink it directly. You can also use soy milk in place of regular milk in your cooking and baking.

11. Tofu

Tofu is also a very good way to help the body balance its estrogen levels because of the isoflavones it contains, and the way these interact with estrogen receptors.

The high protein and iron content of tofu is why it’s been been used as a meat replacement by vegans and vegetarians for decades, and you don’t have to follow these diets in order to borrow from them in an effort to be healthier and get more estrogen.

Many times when you replace meat you’ll end up avoiding fat and cholesterol, so it’s a combination of getting the good things that tofu provides and avoiding some of the bad things that come with some types of meat.

Tips for eating more: Get into the habit of replacing a meat with tofu at least a few times a week. Start by designating one day to be meatless, and when that feels natural add another day and see how that feels. Compared to chicken and beef, tofu provides far more in the way of estrogen.

12. Soybeans

It’s not a surprise to see soybeans on our list because many other list makers are derived from soybeans, including tofu, tempeh, and soy milk.

Soybeans are off the charts when it comes to fiber and protein, and even a modest serving of them means you’re getting a chunk of your daily value covered. This means you can add them to a meal to help balance it out, especially if it is low in either protein or fiber.

As far as additional vitamins and minerals go, look to soybeans for a jump in your iron and magnesium levels, as well as higher calcium and potassium levels. There’s a lot going on when it comes to soybeans, and they deserve your consideration.

Tips for eating more: Eat edamame as a raw form of soybean that can be used as a snack or appetizer. Add cooked soybeans to a salad or put them in a soup. They do not have a strong flavor on their own, so they will get lost in the flavors that surround them.

You may also like our list of 11 Aphrodisiac Foods to Boost Your Libido.

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62 Comments

  1. anita says:

    12 Foods High in Estrogen for Balanced Hormones
    out of these foods which food has more estrogen than others ?

  2. Revathy says:

    These are very useful for me.

  3. Bea says:

    I see that most of the soy products are good source of estrogen, which is good new because we can easily find them. I have not been into any problems with my estrogen level, but my mother is. I hope this can help her. Thank you so much for sharing!

  4. maria says:

    Hi, do these high in estrogen foods have the same effect on men? what happens when men consume these foods? Thanks.

    • manny says:

      The T to Estrogen ratio is lowered possibly decreasing the male libido.
      So watch it guys! Obese and diabetic men need to have their T and E levels tested by their docs.

  5. Dr. Kerr says:

    When estrogen goes up, testosterone goes down, and the reverse is also true.

  6. Lorynn says:

    What about sunflower seeds?

  7. Lorynn says:

    Forgot to say thank you for the great article and for responding to people’s questions above vs ignoring your readers. I appreciate it!

  8. zaara khan says:

    when men consume high amount of estrogenic foods or herbs for a long period of time that boost their estrogenic level their body produces less testosterone hence estrogen becomes dominant over the male hormone which often leads to baldness..less to no facial hair or beard, gynecomastia (man boobs or male breast development) low libido etc…mostly men with genetic disorders should avoid consuming estrogenic food..

  9. silvia says:

    am having alot of dark hairs on my chin,upperlips and on my nipples.what are the most effective food to eat for this hair to disapear? Thanks

    • Kath says:

      I have the same issue and from what I have seen a diet that leans towards dairy and glutton free can benefit greatly. Flaxseed is great because you can get it into just about any food in powder form. If you have started developing it recently I would recommend getting yourself checked for PCOS.

  10. Shujat says:

    Don’t consume these foods if you’re a man. Estrogen is a female harmone that kills testosterone. If you’re a girl, then the are beneficial for you.

    • dru says:

      It needs to be balanced or you will get fibroids

      • Janey says:

        Are you saying that estrogens resemble carbohydrates? And about flaxseed- why does it speed your heart beat up so much you look like you are disco dancing- yuk! Also, about the fibroids- I can’t blister, scab, crunch up, or thicken- and I Never eat carbs! It just frustrates me that somebody overgrew and now they don’t give bcp anymore- would it not be up to me if I wanted to get over this feeling like I’m having a nervous breakdown? Thank you!

    • nikola Lucia says:

      Too much estrogen in a older woman can cause breast cancer it did me

  11. Leanne says:

    My daughter has been diagnosed with a very rare disease called vanishing white matter disease with ovarian failure. She was given HRT at the age of 17 because she didn’t produce oestrogen, this was slowly killing her( I’m not exaggerating, in February my daughter was completely bed bound and unable to eat drink etc, we were told she wouldn’t be with us for much longer) after much research into the disease and the link with oestrogen (and against the advice as they know best!) we stopped her taking HRT in March. Since then my daughters body is slowly coming back to life she eats drinks normally, she moves her arms, brushes her hair, cleans her teeth etc herself, there is along way to go but slowly she is getting there.
    What I need to find out and if anyone can help me on this is food/plant based oestrogen the same as what your body produces, does it have the same affect on your body etc we are avoiding the foods above which is making for a restricted diet which she is finding frustrating but needs must.
    Thanks in advance for any advice

    • Cindy says:

      Look into bovine ovary.

    • Jess says:

      @Leanne, the much shorter version of that long post I wrote, plant estrogens are to animal estrogens what jalapenos are to habaneros. Your body always throws away what it can’t use. If your daughter needs more estrogen, and you don’t want to put her on HRT, the best you can do is get her fatter. Most of your sex hormones are made in your ovaries, but your fat makes every kind of steroid hormone including sex hormones. Milk and dairy are your best bet.

      Realistically, it’s my opinion and your doctor’s opinion that HRT’s the most effective. You introduce a lot of health problems when you make someone fat. But, I am not going to tell you how to raise your kids. I’m just going to give you all the facts.

      • Nigel says:

        @Jess as Leanne’s partner and the person that did the research into the oestrogen receptors within the eif1alpha unit that were causing a change with sub-unit 728 within the eif2s2/eifi2b2. it would probably be a good idea for you to actually read somebodies post before making statements that
        “Realistically, it’s my opinion and your doctor’s opinion that HRT’s the most effective. You introduce a lot of health problems when you make someone fat. But, I am not going to tell you how to raise your kids. I’m just going to give you all the facts.you are ”

        Perhaps in “giving the facts” it might have been a good idea to read the part where THE HRT WAS KILLING HER!!!!!!

    • Radha says:

      Leanne
      How is ur daughter now? Which country are you based at? I have seen effctive ayrvedic treatment for these types of problems in India..

  12. neha says:

    It works great 🙂 🙂
    thankyou so much for sharing these articles

  13. Mc says:

    These are the exact same foods touted by other web sites as helping to reduce estrogen levels. It should be noted that, yes, if your estrogen level is low, then phytoestrogens can help to supplement your estrogen levels. However, natural estrogen, phytoestrogens, and chemical estrogens, react differently in the body. Phytoestrogens apparently have a MUCH lower estrogenic effect than natural estrogens. And because phytoestrogens can bind to estrogen receptors, thus blocking natural estrogen from binding, the overall effect may be a lowering of estrogenic effects within the body.

    • zuzu says:

      i think that happend if you take the diet excessively. dont they have any diet that boost the production of natural estrogen other than phytoestrogens acting like one to bind on the receptor?

  14. Gift says:

    I was diagonised with fibriods and they have grown to a size of a tennis ball. They say I need to avoid esterogen foods. Yet this article says we should go ahead and eat the foods mentioned above. I am confused, could someone help me pliz…!

  15. Victoria Chinenye Okwoli says:

    If you have a history of fibroids, it is better to steer clear of foods with high eostrogen content.

  16. Saz says:

    I’m trying to get pregnant and I think my estrogen levels are low as I’m now 43 can these foods help bring my levels up?

  17. Honor says:

    very interesting …will try this out

  18. Niss says:

    I am interested on reading the article. I have a problem which makes me to feel so dipressed, my hands (muscles) are so tough like those of boys and I am a girl. I find it difficult and shame to wear short sleeveless brouses

  19. kathleen says:

    I have been given anastrozole after a mastectomy is there any natural alternative? anastrozole stops the body from producing oestrogen, where else do we get oestrogen from apart from food?

  20. honey says:

    I had Hysterectomy in 2000 but left right ovary inside. i have started using hormonal patches after 3 years of my operation since then I was on hormonal patches.my Doctor advised me to stop using them wen I was 53 but my hot flushes were so severe I had to go back on patches again. Now I stopped again since Dec 2015 but my flushes are still giving me hard time specially at night. Any suggestion what should I do because I don’t want to continue using these Patches Because of the risk of the failure of liver and other side effects. I was on Everoll 100 which is quite high dose. Please help me

  21. Karen says:

    I have recently started the menopause and I’m suffering really bad with hot flushes night time sweats and mood swings will these above foods and seeds help at all as I don’t want to go on HRT thanks any help I’d be grateful.

    • Helen Roberts says:

      I have been going through the menopause for 3 yrs now. The way i have managed my symptoms is a total diet change. If you love your normal cuppa as in tea.. its a big no no as it will bring on a flush, Choose a Mediterranean diet, No to sugar fizzy drinks replace with Herbal tea’s. Nettle, Peppermint, plus Fennel, my cupboard is full of them 🙂 . I also buy the frozen forrest fruits, Rasberries and Blueberries which i have every morning with my cereal, as an evening snack as well. bring in nuts also plenty of water.. Its made a big difference to my menopause symptoms. be healthy inside be aware of what your eating..cut out processed meats its very rare I eat meat at all.. lastly I take a good quality women’s multi vitamin from your local health shop.. all this also helps if you have stomach/ bowel problems. 🙂 but you must make this an everyday part of your diet..no bad foods sugary food..no fizzy drinks Etc. This helps me..so hope its a benefit to all..:)

    • Jo says:

      Hello :), re: ‘baked” feel in perimenopause?All I can say I do is a black cohosh sage tincture from NEALS Yard in water (used sparingly/and as instructed), I’m ‘water-based’ according to my Chinese acupuncturist ..so to address the liquids in me, aloe Vera with water cools me(I like aloe a lot)…and as regards estrogen this last wave of mood swings I’ve ‘upped on the vitamin b complex brain drain it’s given me (whoaaaa doesn’t it just) …but also continue underlying this I always take some flaxseed oil in my green smoothies….and, when I find what blood type (phone Doctors Monday) will determine whether I take just omega 3,or omega 3,6 and 9

  22. Makayla says:

    Hi, im a 12 year old in need of HELP! I recently had a red color in my underwear but i went to wipe and it was pinkish redish but discharge nd it came back this month is it my period or wht?

  23. sravya says:

    does flax seeds help in body growth and breast development

  24. Jess says:

    So the thing is, if you are already testosterone dominant, you can’t feminize on plant estrogens. Your body has a limited number of hormone receptors. If you’re estrogen dominant, your body will take up more estrogen, if you’re testosterone dominant, your body will take up less. Phytoestrogens are dramatically less effective than estradiol, and they block hormone receptors. So if you’re estrogen dominant, you will get a very slight boost from all the above foods if you were already feeling low, and they can keep you from getting too much estrogenic activity, so they basically balance you out. If you’re testosterone dominant, on the other hand, you’ll block all your hormone receptors, meaning that all the testosterone that would have turned into estrogen, won’t. It’ll stay free testosterone or turn into DHEA, which is literally and figuratively testosterone on steroids. So, to the male to female transitioners reading this, none of the above foods will help you at all, and will in fact hurt your goals. The best thing you can do, is eat fatty foods, and increase your cardio to make up for it, and eat foods that decrease your testosterone dominance like peppermint tea and green tea. Basically… eat like a twink, and dance like a twink. And, whether you’re a male or female, none of the above foods will help you get larger breasts.

    TL;DR, all of the above foods only either balance you out, or make you manlier.

    • Willow says:

      Jess you seem to know a lot about this. So you can’t feminize with flax. I was reading that flax actually reduces test. Can you be more specific for us twinks about feminizing? Thanx for your input. Any info is much appreciated. What about pueraria mirifica? Oxoxo

  25. Grace says:

    I am 36year old and had bilateral tubal ligation after three kids. However I have not been comfortable with myself. I am worried I can’t have the normal menstrual flow and thinking of its effects (no more production of estrogen). Please how can I live a healthy life without moving sharply into menopause

    • manny says:

      Bilateral Tubal ligation relates primarily to pregnancy prevention, and NOT menstruation. Your ovaries are primarily concerned with your cycles. The TL can be successfully reversed if you want. I suggest you discuss the psychological impact, as well as any concern you’ve expressed herein with your private MD.

  26. Yogesh says:

    I haven’t heard most of harmones contain estrogen food yet. Some are ‘I got it’ while others are top of my head.

  27. Valarmathi says:

    This is very important and also useful for me

  28. What about the estrogen-sensitive cancer survivors reading this post? Could you please distinguish between the various types of phytoestrogens and explain which phytoestrogens may be harmful and which may be protective and why?

  29. Ginger Hoover says:

    Foods Containing Natural Estrogens

    Note: Those rich in isoflavones are underlined while those foods rich in glutamate are in bold.

    Alfalfa
    Animal flesh
    Anise seed
    Apples
    Baker’s yeast
    Barley
    Beets
    Carrots
    Cherries
    Chickpeas (garbanzo beans)
    Clover
    Cowpeas (black- eyed peas)
    Cucumbers
    Dairy Foods***
    Dates
    Eggs
    Eggplant
    Fennel
    Flaxseeds
    Garlic
    Hops
    Licorice
    Oats
    Olive oil
    Olives
    Papaya
    Parsley
    Peas
    Peppers
    Plums
    Pomegranates
    Potatoes
    Pumpkin
    Red beans
    Red clover
    Rhubarb
    Rice (relatively highin glutamate)
    Sage
    Sesame seeds
    Soybean sprouts
    Soybeans***
    Sunflower seeds
    Tomatoes
    Wheat ..Walnut
    Yams

  30. johnsebest says:

    I want to eat things to be more feminine

  31. AJQ says:

    Okay, I have read all comments above but None of them answer what I am looking for…I have been menopausal for last 4 yrs, I’m 52 yrs old ,And I’m Over “it” I have No sex drive (We used to have sex 3-5 times a week). I Don’t get Hot flushes but do become overheated some nights. My Vagina is dry all the time, I Don’t initiate sex every other day like I used to, I’m not interested Even though I know it will give me The Greatest Pleasure.. I Don’t want to take hormone treatment, So what else is there?

  32. Trinity Sauls says:

    This is helping me a lot

  33. Do all dairy products contain estrogens? Even highly processed ones like cheese?

  34. sonam says:

    I m 25 year old girl. it has been a 2 and half month to go and my menes do not occur. what should i do in such case. i had already consulted to a gynecologist but menes dont occured??

  35. chi chi says:

    I have not seen my mensuration for over a year . am 30 years but not married .. What should do doctor

  36. Iron says:

    Hello! So, I’m twelve, and I’m falling a little behind when it comes to the chesticals compared to my classmates. I was wondering that if I would start eat these foods on say, a daily basis, would it do any damage to my body? I have enough estrogen, seeing as I’m going through puberty, but I want to boost my chest area. Should I try out a diet with this article, or would it damage me at all?

  37. Vincent Opobo says:

    I have a big belly, i want to do away with and gain big muscles. Which foods should i eat??

  38. Bluelavandor says:

    The foods lists on this blog are rich in PHYTOestrogen that DOES NOT work like estrogen.

    btw, a quick search on the net will reveal that these very foods are recommended for men to LOWER their estrogen levels.
    An overlap of information can be fount for women to LOWER their estrogen levels to prevent breast cancer and uterine fibroid.

    I find the information here is very contradictory.

  39. esther says:

    plz should estrogen food be taken dairly or juxt for a month plz i want to know

  40. Anne says:

    For about two years I had a brown blood during my monthly period.My husband and I went to my OB.My dr told me that’s it’s normal.For me I don’t feel good to see it every month.From this winter season I decided to eat Snow peas..Yeah ,I like it the taste when I chose the smallest seeds in it.It is sweet and one day,I tried to make a salad.Peas salad with onions,tomatoes chopped and squeezed lemon and a little black salt.But aside from that I decided to eat three times a day in a tea cup measurement.Why I ate?because it also helped loses weight.The most I surprised today I got my period and ohhhh God i am so happy cos I have it in fully red blood.My brown blood every month totally disappeared.So i worried that winter is over soon and how I can eat fresh peas..:( ..Actually I ate daily for three weeks without skipping.Had 3 liters of water too.:) cheers Peas lovers.

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