12 Foods High in Estrogen for Balanced Hormones

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.[/column]

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.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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74 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..

    • Tiffany Demetriou says:

      Hi Leanne, I hope your daughter is doing better. Good on you for trusting your instinct and stopping HRT. I would have done the same. My 21 year old daughter has been going through her own health issues and we are also trying to go the natural route. The FB ‘magnesium advocacy group’ has been a great help to us. I pray that your daughter continues to improve with your support. Tiffany

  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.

    • Audrey says:

      Victoria, why avoid these if you have a fibroid, is it because it can lead to cancer? I’m going through the fibroid thing as well and have a few lumps on my breasts

  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

    • Matt Walker says:

      Ginger Hoover’s comment above lists foods that contain estrogens. Hopefully they can now tell us about all the different estrogens, and the differences in human estrogen receptor affinity between them. I think you will find animal based estrogens, such as those found in meat and dairy, are far more potent inducers of that receptor than are the phytoestrogens found in plants. This article is virtually comparing apples to oranges. The human female sex hormone, 17 beta estradiol, is has a far greater affinity (probably 1000x greater) for the human receptor than do the phytoestrogens found in soy. 17 beta estradiol is an estrogen which is found in animals, but not in plants. This distinction is obviously incredibly important.

      • ML Carlisle says:

        Help me understand: I was using a progesterone cream (40 mg/ day) but when I realized I needed estrogen too, my gynecologist put me on the pill. It has much less progestin (.5 mcg). How do they compare? Is the “natural” hormone so much less effective? That’s why I would need so much more of it? (As compared to what’s in the pill?) Trouble is: the pill isn’t helping me w/ any of my menopausal symptoms except vaginal dryness. I don’t like being on the pill. But my doctor can’t prescribe estrogen alone (and then I would self-prescribe the progesterone cream)… I’m trying to figure out if I can get enough estrogen just from food. Particular point I want to understand here is: how do the synthetic hormones compare w/ natural ones in terms of potency/ dosage/ bioavailablity — all that stuff.

  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.

  41. Leigh says:

    Hi in regards to the flaxseeds, I have the oil every day is that just as good as the actual “Flaxseed”?

  42. beverly says:

    what can I eat with hashimoto thyroiditis to increase estrogen levels. I am post menopausal and my estradial level is 5!

  43. Aubrey Dye says:

    How much of each is a serving? Like how much dried fruit do I eat to get the level I need? Or how much flax seed?

  44. Matt Walker says:

    This is a pretty poorly written article, in my opinion. Obviously the author avoids legal ramifications by putting a disclaimer at the bottom of the page, in small print. But unfortunately most people do not have the necessary skills for filtering poorly sourced material from published scientific fact. In fact most people don’t even have full access to scientific databases, even if they were trained in the fact checking of information, and it costs money to obtain access. As such, the author ought to be a lot more careful when publishing this sort of opinion, particularly because it directly relates to health.

    The following describes the author, in their own words, from their about me profile:

    “I’m a Nutritional Therapist and Yoga Alliance Certified Yoga instructor (200YTT) with a background in journalism.”

    Unless you are a dietitian, it is very irresponsible to behave as though you are a qualified medical expert. People ought to know that.

  45. Matt Walker says:

    How come this article doesn’t mention a single animal source? The human female sex hormone, 17 beta estradiol, has a far greater affinity (probably 1000x greater, at a guess) for the human receptor than do the phytoestrogens found in soy. 17 beta estradiol is an estrogen which is found in animals, but not in plants. This distinction is obviously incredibly important. This article insinuates that apples ought to be compared to oranges.

  46. be strong says:

    I’m just reading this to avoid these foods

  47. Thanju says:

    Hi, I am just 22. I didn’t have anything with anyone. But my vaginal discharge is stopped. Is there any problem in my body? What to do?

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