10 Foods High In Oestrogen

Are you facing menopausal symptoms due to declining oestrogen? Support your hormonal balance by opting for foods high in oestrogen!

With the onset of menopause, the levels of oestrogen start to reduce and bring many physical and emotional changes in the female’s body. This challenging phase demands the intake of a healthy diet. In this blog, we will delve into the following sections to explore the importance of foods that are high in oestrogen:

Table of Contents

Although hormones can be a little mysterious, they are vital in maintaining our bodies’ balance; especially oestrogen makes a big difference in this regard. It is important to know about oestrogen based foods as they can be a game changer in restoring your hormone balance naturally. 

Let’s explore:

Importance of Oestrogen in Females

The role of oestrogen is vital in a female’s body in regulating health and well-being. Here we highlight some key reasons that justify the importance of oestrogen:

  • It controls the menstrual cycle and gets the uterine lining ready for a possible pregnancy.
  • Oestrogen stimulates the growth of secondary sexual traits in females during puberty.
  • It maintains bone density, lowering the danger of fractures and osteoporosis.
  • Oestrogen promotes vaginal health by retaining thickness, elasticity, and lubrication.
  • It is good for the cardiovascular system because it maintains normal cholesterol levels.
  • It greatly increases during pregnancy to support fetal development.
  • Optimal levels of oestrogen promote libido and sexual satisfaction.
  • Oestrogen imbalances can affect mood and emotional health.

Oestrogen is much needed for women, and its deficiency can bring annoying symptoms during menopause. Thus, it is necessary to restore it by consuming oestrogen in food.

Top 10 Highest Oestrogen Foods

It’s time to explore the list of foods with oestrogen that can naturally support your hormonal health:

1- Soy-Based Foods

Tofu, tempeh, and edamame are phytoestrogen rich foods. These are excellent sources of plant-based oestrogen. You can enjoy them in stir-fries, salads, or as tasty snacks!

2- Flaxseeds

Although flaxseeds are small but contain a lot of oestrogen. You can use them as a yoghurt topping, a smoothie ingredient, or an egg substitute in baking.

3- Chickpeas

 In addition to provide a healthy dose of oestrogen. These legumes add a variety of nutrients to your plate What about hummus?

4- Sesame Seeds

These seeds can easily add estrogenic benefits to your meals, whether as bread toppings or salad dressings. Additionally, they give a delicious nutty flavour!

5- Berries

In addition to being sweet, strawberries and raspberries also contain a small amount of oestrogen to keep you feeling great.

6- Nuts

Almonds and walnuts are not only healthy snacks but are also referred to as high oestrogen foods. You can take a handful for a satisfying energy boost!

7- Cruciferous Vegetables

Broccoli and cauliflower aren’t just packed with vitamins; they also contain natural estrogen to support hormone balance.

8- Dried Fruits

High phytoestrogens foods include dried apricots, dates, and prunes. You may eat them as a sweet treat or mix them into your muesli in the morning.

9- Garlic

Garlic is considered one of the natural HRT foods because this staple is rich in oestrogenic content. You may add it to your savoury dishes to improve your health.

10- Whole Grains

Oats and barley are oestrogen-increasing foods but also contribute to hormone health with their oestrogenic properties. Boost your hormone levels in the morning by eating an entire bowl of oatmeal.

Hence, you can take a natural approach to support your hormonal balance by incorporating these foods with oestrogen into your diet.

Benefits of Oestrogen Rich Foods for Menopause

Opting for oestrogen rich foods during menopause can bring you many valuable benefits. Let’s talk about these:

Keeping Hormones in Check

These foods assist in regulating hormone levels, by reducing irregular mood swings and emotional ups and downs.

Reducing Hot Flashes

Hot flashes and nocturnal sweats are no longer a bother. Foods high in oestrogen may reduce these uncomfortable situations and allow you to feel more at ease.

Stronger Bones

While menopause can put your bones at risk, phytoestrogens food can help your bones get the care they require and lower your risk of osteoporosis.

Healthy Heart

During menopause, it is necessary to maintain your heart health. Taking foods with oestrogen can support your cardiovascular health by reducing bad cholesterol. 

Soothing Vaginal Comfort

You can enjoy better vaginal comfort by including the highest oestrogen foods in your diet. These foods can keep the vagina lubricated during menopause.

Radiating Skin and Hair

Oestrogen is known for its effects on skin elasticity and hydration. So, the health and shine of your skin and hair can be maintained by eating foods that contain oestrogen.

Managing Weight

Menopause sometimes comes with a change in metabolism and weight gain. Foods with phytoestrogen and their nutrients and fibre, can help in weight management.

Also Read: Managing Menopause: Effective Treatment Options for Women in the UK

Which Oestrogen Decreasing Foods Should I Avoid?

If you are worried about your oestrogen levels and considering cutting out foods that lower oestrogen. Then keep in mind that most foods only have a minor effect on oestrogen levels, so instead of avoiding them completely, moderate their intake. Here are some estrogen-decreasing foods to be mindful of:

Citrus Fruits

Citrus fruits like oranges, lemons, grapefruits, and others contain flavonoids that may have a little lowering effect on oestrogen.

Whole Grains

Lignans are a class of plant compounds found in whole grains like wheat, barley, rye, and others that may decrease oestrogen levels by encouraging its excretion.

Red Wine

According to some studies, consuming red wine in moderation may have a slight oestrogen-lowering effect, possibly as a result of the phytochemicals it contains.

White Button Mushrooms

The substances found in these mushrooms have the potential to block an enzyme involved in the production of oestrogen, leading to lower oestrogen levels.

Note: It’s important to remember that these foods generally have mild estrogen-lowering effects, which may not have a big clinical impact on oestrogen levels in most people.

Final Remarks

To sum up we can say that foods high in oestrogen are essential for maintaining hormone balance, bone health, and general well-being. You can naturally support your hormonal balance by consuming them.

But keep in mind that everyone’s journey is different, so it’s required to pay attention to your body and, if necessary, seek advice from healthcare professionals. You should take a balanced,  approach to your health by embracing flaxseeds, soy-based treats, and a variety of fruits and vegetables. By doing this, you can improve your health and confidently accept each new chapter of your journey.

Learn More About How You Can Incorporate Oestrogen Rich Foods into Your Diet By Consulting With Our Professionals! Step Towards a Healthier You!

Learn More About How You Can Incorporate Oestrogen Rich Foods into Your Diet By Consulting With Our Professionals! Step Towards a Healthier You!


What food is high in oestrogen?

Foods that contain high estrogen include soy-based products (tofu, edamame), flaxseeds, chickpeas, sesame seeds, berries, nuts, and whole grains.

How can I increase my oestrogen naturally?

By including foods high in oestrogen in your diet, such as soy products, flaxseeds, chickpeas, and whole grains, you can naturally raise your oestrogen levels.

Are eggs high in oestrogen?

No, eggs don’t contain a lot of oestrogen. They do have a trace amount of phytoestrogens, but not sufficient amounts to change hormone levels.

What are the top 5 estrogen foods to avoid?

If you are experiencing high oestrogen levels, you should avoid soy products, red meat, sweets, dairy products, and alcohol.

Dr. Charlotte
Dr. Charlotte

As an experienced medical professional, Dr. Norton has amassed a wealth of knowledge, culminating in her role as Chief Medical Officer at BioID Health. Her comprehensive grasp of evidence-based treatments and her unwavering commitment to patient well-being position her as an invaluable asset within the healthcare landscape.
With a proven history of compassionate care and a legacy of collaboration with multidisciplinary teams, Dr. Charlotte Norton embodies the principles of excellence, empathy, and expertise. Her journey, fuelled by a passion for guiding patients towards optimal health, continues to have a positive impact on lives at every juncture.

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