Foods high in estrogen, explained: Phytoestrogens, hormones, and what the science says

You’ve probably heard the rumor that some foods are high in estrogen (I’m looking at you, soy). However, labeling phytoestrogens and other nutrients that impact hormonal health as “high estrogen foods” is a bit misleading. These foods don’t always increase estrogen, but rather balance levels of this hormone, making them potentially beneficial for anyone struggling with high or low estrogen (and for people looking to maintain hormonal health more generally).

In this guide, we’ll clarify exactly how phytoestrogens and other nutrients impact estrogen levels, as well as reveal foods high in phytoestrogen. By the end, you’ll be able to update your grocery list with hormonal health in mind and have actionable ways to incorporate these nutrients into your diet.

What does “foods high in estrogen” actually mean?

The term “high estrogen foods” is a bit deceptive. It brings up images of eating soy, followed by estrogen levels skyrocketing. Instead, estrogenic foods work to balance hormonal health, almost like how a long walk can reset your mood and preserve overall health.

And while we’re discussing estrogen-balancing foods, they don’t all fall into the same subtype. “There are two categories of foods that boost estrogen,” says Felice Ramallo, MSCN, RDN, LD/CDN, lead dietitian at Allara, “those with phytoestrogens and those with nutrients that are part of the building blocks of healthy hormones.”

What are phytoestrogens?

Phytoestrogens are metabolites found in plant-based foods that are similar in structure to the estrogen our body produces. Estrogen is sometimes nicknamed the “female sex hormone.” While it does play a role in the menstrual cycle and pregnancy, it has a lot of other job responsibilities too, no matter your sex. 

To name a few, estrogen helps regulate blood sugar levels, maintains bone strength and structure, lowers the risk of heart disease, and may even boost immune response. In many ways, estrogen is kinda like that friend who somehow does it all while looking effortlessly put together. 

While I wish I knew that friend’s secret, I can tell you estrogen’s: once it’s produced, estrogen interacts with estrogen receptors throughout the body. These interactions cause far-reaching benefits.

Phytoestrogens act similarly to estrogen, which is why they’re referred to as selective estrogen receptor modulators (SERMs). “This means that we can see high phytoestrogen foods as balancing,” explains Ramallo. She adds that when estrogen levels are high, phytoestrogens bind to estrogen receptors to help prevent overstimulation by the body’s excess estrogen. When levels are low, they provide a mild stimulation to estrogen receptors that otherwise may not be activated. Basically, phytoestrogens may be beneficial if estrogen levels are too low or too high.

According to Ramallo, phytoestrogen foods can be grouped into four main categories:

• Isoflavones: These are probably the best known type of foods high in phytoestrogen. 
• Lignans: The other most common type of phytoestrogens is lignans. Once metabolized, lignans are converted into compounds that influence estrogen signaling. Like isoflavenes, they can either provide effects that are similar to estrogen or work against high levels of estrogen. 
• Coumestan: A subtype which may have a stronger effect on estrogen receptors than other phytoestrogens. 
• Stilbene: An organic compound with smaller molecules that can affect estrogen receptors. Their smaller molecules are particularly known for their anti-inflammatory and antioxidant properties, which may reduce the risk of certain cancers, cognitive decline, and heart disease.

What are the best nutrients for hormonal health?

While phytoestrogens often dominate conversations on foods that increase estrogen, some other nutrients may help balance this hormone too:

• Vitamin D: Low vitamin D levels have been associated with low estrogen levels. While vitamin D is most abundant in sunlight, it can also be found in fatty or oily fish, fortified dairy, soy beverages, and some mushrooms. 
• Boron: This trace element may increase estrogen levels. Many foods contain boron, including avocados, legumes, nuts, seeds, spinach, lettuce, and dried fruits. 
• B Vitamins: These vitamins are great for overall health and may balance hormones, though most don’t have a direct effect on estrogen. Vitamin B2 and B12, however, may lower estrogen levels, which can be useful for those with too much estrogen. 
• Vitamin E: Some sources of Vitamin E contain phytoestrogens, and this vitamin may reduce menopause symptoms. 

‍

‍

Foods that are highest in phytoestrogens

Many foods contain phytoestrogens. Even better, estrogen rich foods tend to be part of a healthy diet (i.e. veggies, fruits, nuts, legumes, and seeds). That said, some foods have a higher concentration of plant based estrogen, such as the 15 below. 

Soy and soy-based foods

Soy and soy-based foods (think: tofu, soy burgers, and edamame) are probably the best known source of phytoestrogens—and for a good reason. “Soy has one of the highest concentrations of phytoestrogens and is a source of lean heart and hormone-healthy protein,” says Ramallo. 

Key Facts

• Phytoestrogen type: Isoflavone
• Potential health benefits: Source of protein, promotes heart health, and may even prevent cancer

Flaxseeds

Seeds aren’t just for planting trees; they make a great addition to salad, soups, and more. Ramallo says flaxseeds are particularly high in phytoestrogens, “particularly lignan, which shows special promise in key menopause symptoms,” she says. “Seeds are also amazing for digestion, cholesterol, and blood sugar balance.”

Key Facts

• Phytoestrogen type: Lignan
• Potential health benefits: Balance blood sugar, help with digestion, and may lower cholesterol

Pistachios 

Most nuts contain phytoestrogens, but pistachios have one of the highest concentrations. They may also be beneficial for gut health and offer some protective effects against excess weight gain, which can be a symptom of conditions that cause high estrogen levels. 

Key Facts

• Phytoestrogen type: Isoflavone
• Potential health benefits: Preventive effect against obesity, type 2 diabetes, heart disease, and potentially some types of cancer

Legumes

Legumes, like beans and lentils, are known for their phytoestrogens, but they offer other health benefits, says Ramallo. She explains, “The high fiber and nutrient content is amazing for the gut bacteria that help keep us healthy.”

Key Facts

• Phytoestrogen type: Isoflavone
• Potential health benefits: Good source of fiber and beneficial for overall gut health

Spinach

As a coumestan, spinach may have a slightly higher concentration of phytoestrogens. It’s also an excellent source of iron, magnesium, and vitamins A, K, and C. Because it’s so nutrient dense, it offers many mental and physical health benefits, such as preventing fatigue, lowering stress, and even reducing the risks of some chronic diseases. 

Key Facts

• Phytoestrogen type: Coumestan 
• Potential health benefits: May prevent fatigue, lower stress, and even reduce the risks of some chronic diseases. 

Dried fruits 

Dried fruits contain two types of phytoestrogens, often in a higher concentration than fresh fruit. These estrogen-rich fruits have particular benefits for those in the menopausal transition, especially when it comes to preserving bone density and preventing heart disease.

Key Facts

• Phytoestrogen type: Lignans and isoflavones
• Potential health benefits: Preserves bone density, prevents heart disease, and helps with blood sugar control

Garlic

Garlic is another great source of isoflavonoids that can be added to pastas, stir fries, soups, and more. Much of the research on garlic’s phytoestrogen properties has been related to female reproductive health, and it may reduce PMS symptoms as well as support fertility.

Key Facts

• Phytoestrogen type: Isoflavonoid
• Potential health benefits: May promote hormonal balance, support fertility, and relieve PMS symptoms

Grapes and Wine

Grapes (with the skin) and wine are excellent sources of stilbene. Just make sure that if you drink wine, you follow the CDC’s safe drinking guidelines (one drink or less a day for women, two drinks or less a day for men).

Key Facts

• Phytoestrogen type: Stilbene
• Potential health benefits: Also an excellent source of antioxidants 

Cabbage

Cabbage is another source of phytoestrogens. When fermented, it also contains probiotics, which are beneficial to gut health and digestion. 

Key Facts

• Phytoestrogen type: Coumestan
• Potential health benefits: Also great for gut health and has a preventive effect against obesity

Peanuts

Peanuts are another great source of phytoestrogen and offer a variety of other health benefits. They can be a source of protein, may reduce stress, and can even boost cognitive health.

Key Facts

• Phytoestrogen type: Lignan
• Potential health benefits: Supports cognitive health, reduces stress levels, and contains protein

Mushrooms 

Mushrooms have a limited concentration of phytoestrogens. They’re still amazing for hormonal health, however, thanks to the vitamin D they contain. “Mushrooms, especially if dried and then set in the sun for a few hours, are an all-natural whole-food vitamin D supplement,” says Ramallo.

Key Facts

• Phytoestrogen type: Lignans and isoflavones
• Potential health benefits: May lower cholesterol, are anti-inflammatory, and contain anticancer and antidiabetic properties 

Wheat

Wheat is another source of lignans, with additional properties that may prevent some types of cancer and some chronic diseases. For the most health benefits, opt for whole grain options, such as whole wheat breads and pasta, quinoa, and brown rice. 

Key Facts

• Phytoestrogen type: Lignan
• Potential health benefits: May help prevent cancer and some chronic diseases

Alfalfa sprouts

Alfalfa sprouts contain coumestrol, which may help balance estrogen levels. These sprouts can also lower cholesterol levels. 

Key Facts

• Phytoestrogen type: Coumestrol
• Potential health benefits: May enrich the health benefits of other foods along with providing an excellent nutrient profile for overall health

Blueberries

Blueberries contain two types of phytoestrogens: lignans and stilbenes. They’re also a great source of antioxidants, and they support heart health, reduce the risk of type 2 diabetes, support brain health, and can even help repair muscle damage from exercising. That said, blueberries have fewer phytoestrogens than dried fruits with estrogen. 

Key Facts

• Phytoestrogen type: Lignans and stilbenes
• Potential health benefits: One of the best sources of antioxidants

Fatty fish

Most of the foods on this list are plant-based because phytoestrogens are found in plants. Fatty fish like salmon, sardines, and mackerel, however, absorb some phytoestrogens through the fishes’ plant-based diets. 

Ramallo often recommends these as well since they are high in omega-3 fatty acids, vitamin D, and boron. She explains, “These are key to estrogen synthesis, in addition to a slew of other benefits.”

Key Facts

• Phytoestrogen type: Isoflavone
• Potential health benefits: Excellent source of protein, boron, vitamin D, and omega-3 fatty acids

How estrogen rich foods affect the body

Most natural sources of estrogen don’t directly increase estrogen levels. Rather, they help balance estrogen. For phytoestrogens specifically, their effect can either mimic estrogen or provide anti-estrogen properties, depending on what the body needs. This means that these foods may be beneficial to those who have lower estrogen levels or high levels. Most are also just part of a balanced diet that supports overall hormonal health.

Benefits of estrogen-rich foods

Estrogen-rich foods can offer many benefits, including the six below. For maximum benefits, aim for a diet with a variety of phytoestrogen types. 

Reduces vasomotor symptoms of perimenopause/menopause

Phytoestrogen foods for menopause and perimenopause may help reduce vasomotor symptoms, the medical term for night sweats, hot flashes, and hot flushes. These are one of the most common symptom types, with up to 80% of people experiencing hot flashes during this life transition.

Support bone health

Phytoestrogens, especially isoflavones, may support bone health. This is especially important for people going through perimenopause, menopause, or postmenopause, since the natural decrease in estrogen levels during these phases increases the risk of osteoporosis, a health condition where someone has weaker bones.  

Protect heart health

Phytoestrogens can protect cardiovascular health in a few key ways. For one, they lower cholesterol, which can buildup in blood vessel walls and increase the risk of heart attacks and strokes. They may also help regulate blood pressure, reducing the risk of cardiovascular disease.

Help manage PCOS

Phytoestrogens may help manage PCOS symptoms. “For people with PCOS, phytoestrogens fill a very special function as the population is prone to excess estrogen,” says Ramallo, “which can contribute to heavy periods and struggles with weak ovulations due to trouble properly maturing and releasing eggs that may not produce enough progesterone to trigger regular cycles.”

Boost cognitive health

Low levels of estrogen are associated with a higher chance of Alzheimer’s disease and dementia. This is because of how estrogen interacts with estrogen receptors in the brain, and phytoestrogens can interact in a similar way. In fact, a diet high in phytoestrogens may improve memory and brain plasticity, which is important for learning new skills and keeping cognition sharp. 

May prevent cancer

This one is still being studied, which is why the word “may” is necessary. Some early research suggests phytoestrogens are associated with a lower risk of breast cancer and prostate cancer. They may also possibly reduce the risk of breast cancer reoccurring.

‍

‍

Common myths about foods high in estrogen

Like any hot topic, there are a lot of rumors about estrogen. Many of these are myths, including these four:

• Myth - Men should avoid estrogenic foods: Because estrogen-rich foods balance hormones, there are few to no foods that raise estrogen in men. In fact, no matter someone’s gender, these foods respond to current hormone levels, providing either estrogenic or anti-estrogen effects, depending on what’s needed.
• Myth - Soy causes cancer: There’s very little, if any, evidence to support this claim. Soy may actually reduce the risk of certain cancers, such as breast cancer and prostate cancer. 
• Myth - Phytestrogens “disrupt hormones”: In reality, they do just the opposite. Phytoestrogens have a balancing effect for hormonal health. 
• Myth - Diet alone can “fix” hormones: Hormonal health is multi-faceted. While diet does impact it, exercise, sleep, treatments provided by a healthcare provider, and lifestyle factors all influence hormonal health too. 

‍

‍

How estrogen-rich foods fit into hormone health

I’ve spent a lot of time waxing poetic on phytoestrogens, but how exactly do you incorporate these foods into your diet? These four tips can help.

Start today

When it comes to incorporating these foods, now is the best time to start, no matter your age. “We see the greatest effects in individuals who started eating these sooner in life,” Ramallo explains, “Consuming soy throughout the lifespan, and not simply starting at menopausal transition may contribute to some of the best long-term benefits, including protection from some breast cancers.”

Aim for balance

As the list above demonstrates, many whole foods contain phytoestrogens. One of the most sustainable ways to incorporate these foods is to eat a balanced diet with a variety of estrogen-rich foods. That means instead of trying to eat soy everyday, incorporate soy, flaxseeds, legumes, whole grains, and nuts into meals throughout the week. 

Work with a healthcare provider

If you’re curious about how to incorporate these foods into your diet, a registered dietitian with training in hormonal health can help. This is especially crucial if you have a condition that impacts estrogen levels, such as PCOS, perimenopause, menopause, or symptoms of high or low estrogen that are undiagnosed. 

Avoid chronic overexercising and undereating

“Chronic under-eating and over-exercising tanks estrogen,” says Ramallo, “Eating enough calories and protein are absolutely building blocks of healthy estrogen levels. Healthy estrogen is key to the toned figure that many women have been aiming for.”  

‍

The “right” amount of calories and proteins depends on your age, activity level, and other factors. The MyPlate Calculator can help you determine how much to eat and from what food groups. 

When to talk to a healthcare provider

Whenever symptoms of low estrogen or dangerously high estrogen are present, consult a healthcare provider who specializes in hormonal health, such as the team at Allara. 

Signs of low estrogen include:

• Menstrual cycles that are either more spread out or shorter in length (except for those with PCOS, who may experience shorter or fewer cycles as a sign of high estrogen)
• Breast pain
• Dry skin
• Hair thinning 
• Hot flashes
• Joint pain
• Mood changes
• Night sweats
• Vaginal dryness

Signs of dangerously high estrogen include:

• Menstrual cycles that are either more spread out or shorter in length, for those with PCOS
• Weight gain, especially around the waist, hips, or thighs
• Non-cancerous breast lumps
• More severe PMS
• Fatigue
• Enlarged breasts (in those assigned male at birth)
• Poor erections (in those assigned male at birth)

The bottom line

• Saying that some foods contain lots of estrogen isn’t entirely true. Instead foods like phytoestrogens have a balancing effect on hormones, benefitting those with high and low estrogen levels.
• Some of the foods that are the highest in phytoestrogens include soy, flaxseeds, legumes, fatty fish, spinach, grapes, cabbage, and mushrooms.
• Diet alone is one way to balance estrogen levels, but it isn’t a solo act. Instead, take a more whole-person approach that includes regular exercise, lifestyle choices that support hormonal health, and any necessary medical treatments.
• If you believe your estrogen levels are too high or low, the team at Allara Health can help you determine what is going on and create a personalized, comprehensive treatment plan. 

Frequently asked questions (FAQs)

What food has the most estrogen in it?

There isn’t a single food that has the most estrogen in it. Many whole foods, such as fruits, veggies, legumes, and nuts, can be high in phytoestrogens. That said, some specific foods with high phytoestrogen levels include soy, flaxseeds, fatty fish, and legumes. 

Should men avoid foods high in estrogen?

Men should not avoid foods high in estrogen because the term is deceiving. Most estrogen-rich foods either contain vitamins that help balance overall hormonal health or phytoestrogens, which can have estrogenic or anti-estrogen effects depending on the individual’s estrogen levels. 

Are phytoestrogens bad?

Phytoestrogens are an essential part of a balanced diet. They impact estrogen receptors, either having estrogenic effects in those who are low on estrogen or anti-estrogen effects in people with high estrogen levels. Plus, many are found in whole foods, like spinach, mushrooms, and legumes, that provide other health benefits.

‍