Soybeans, tofu and other soy products
Soy, seeds, and certain fruits are all types of estrogen rich foods for menopause. Learn what other foods increase and decrease estrogen naturally.

Estrogen Rich Foods for Menopause

As you move from one stage of life to the next, being menopause, you may be experiencing symptoms of low estrogen – increased fatigue, mood swings, depression or hot flashes – is part of that package.

You may be wondering, what is estrogen, why does menopause decrease estrogen levels, and how can you elevate your estrogen levels naturally? While there are a few options, many opt for estrogen-rich foods to increase those levels during menopause.

What Is Estrogen?

Estrogen is the primary female hormone, responsible for the female characteristics in the human body.

Estrogen plays many roles in the body, including:

  • Female puberty and development at this stage
  • Controls the growth of uterine lining during menstrual cycles and at the beginning of pregnancy
  • Involved in breast development and changes that take place during pregnancy
  • Affects bone and cholesterol metabolism
  • Helps to regulate food intake, glucose and insulin sensitivity

All of the above are achieved when the body has an optimal estrogen balance, the so called-Tri-Estrogen formula comprised of:

  • 90 percent Estriol
  • 7 percent Estradiol
  • 3 percent Estron

Consequences of Low Estrogen Levels

Menopause, unfortunately, decreases estrogen levels in females, the consequences of which are rather troublesome, including:

  • Increased fragility of bones, which can lead to osteoporosis
  • Fatigue
  • Mood swings and depression
  • Increased risk of urinary tract infection (UTI)
  • Hot flashes
  • Headaches and migraines
  • Pain during intercourse due to vaginal dryness

Increasing Estrogen Levels Naturally

Fortunately, there are tactics to naturally boost estrogen levels during menopause and eating foods that are a natural source of estrogen is one of them. To start off, your diet should help you achieve a hormonal balance. This dietary style is characterized by:

  • Avoiding commercialized meat, bad fats, and sugars.
  • Loading up on good fat (i.e., coconut and avocados) and fruit.
  • Using herbs abundantly.

Best Estrogen Rich Foods for Menopause

Below are ten foods that contain a plant version of estrogen called phytoestrogen. Consuming these foods will help to boost estrogen levels naturally.

1. Seeds

Flax seeds, sesame seeds and even oils from these seeds are an effective way to consume additional estrogen, and they also help to increase your fiber and mineral intake.

Sesame seeds are so potent that they are able to reduce inflammation in the body due to their copper content, which is also a necessary nutrient for absorbing iron, a crucial part of hemoglobin.

These seeds also contain a variety of antioxidants, as well as vitamins and minerals such as magnesium that significantly improves gut health. However, magnesium should be taken with care as it boosts testosterone levels.

Interestingly, they also contain THC which is the same compound found in marijuana, but since consumed in such small amounts, sesame could never have the side effects experienced from THC.

They are packed with nutrients and even help with regulating glucose and insulin levels. Overall, seeds are a great option for adding more estrogen into your diet.

2. Soy Products

Soybeans, soy milk, soy yogurt, and tofu are all great sources of isoflavones, a class of phytonutrients that is very easy to consume. Also, soy is an excellent source of protein and may, therefore, play an even bigger role in the diet of a vegan.

3. Fruits

Although fruits and vegetables do not contain nearly as much phytoestrogen as seeds, they are still a valuable source. 100 g of peaches, strawberries, apricots, and oranges contain up to 60 mcg. Strawberries even help with weight management and boost energy levels.

4. Dried Fruits

The fruit drying process concentrates and therefore amplifies, the strength of the vitamins and nutrients they contain. 100 g of dried apricots offers as much as 445 mcg of phytoestrogen.

Along with prunes and dates, these choices can greatly fill any estrogen shortages with phytoestrogens. Keep in mind though that they carry quite a few calories as the drying process also brings in more sugar, so they must be consumed in moderation.

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5. Vegetables

Alfalfa Sprouts, bean sprouts, carrots, celery, and broccoli, are all healthy options to increase estrogen in the body, with some offering up to 600 mcg.

Olives and olive oil can also do wonders for estrogen levels; they also improve skin, and heart health. However, they too also boost testosterone levels due to magnesium so should be consumed in moderation.

6. Legumes

Beans are a less known member of the list, yet they are also an excellent source of fiber and are therefore also good for controlling cholesterol levels. Options include peas, pinto beans, white beans and black beans.

7. Nuts

Walnuts, peanuts, and almonds among others can increase estrogen in the body. However, pistachios are the best source as they can bring 382.5 mcg of phytoestrogen to the table, and this great amount can be achieved just by consuming 100 g of pistachios in raw or baked form.

8. Beverages

Although red wine coincides with fruits regarding the contained phytoestrogen amount of around 50 mcg per 100 g, it contains resveratrol, which is also a phytoestrogen, and a powerful antioxidant.

Furthermore, resveratrol has been found to have an antitumor effect on pituitary gland tumors, but more research is needed to provide support to such cases. When taken in moderation, a glass of wine is also beneficial for cardiovascular health.

9. Herbs

Garlic brings an abundance of isoflavones, besides having a ton of antibacterial, heart health and general health benefits. Just by adding three cloves to a soup or pasta, you get 600 mcg of phytoestrogen. Other recommended herbs are saw palmetto, dong quai, and motherwort leaf.

However, be careful which herbs you choose. You don’t want to use turmeric, thyme, and sage as these herbs improve estrogen metabolism with their anti-estrogen properties and are advised in the opposite scenario for dropping high estrogen levels.

10. Grains

Multigrain Bread, muffins and cereal are all good ways to stock up on estrogen over breakfast as they bring as much as 7,798 mcg of phytoestrogen, with the highest range going to rye bread.


Learning to control your body is quite empowering, especially when it takes something as easy as dietary choices.

Increasing estrogen levels naturally is a great way to ease your way through menopause and rejoice in its benefits instead of dreading its symptoms.

Just note that these estrogen rich foods can have the opposite, that is unwanted negative effects, for men, so this is by a no-means a unisex dietary list.