7 Top Foods High in Estrogen — and Their Benefits for Health

You probably don’t think about hormones when you open the fridge, but maybe you should. That’s because the foods you eat can be a source of estrogen, a hormone that plays a crucial role in reproductive — and overall — health for both men and women. Many plant foods contain phytoestrogens. Phytoestrogens are compounds that act like estrogen in the body and provide health benefits. 

Let’s take a look at some of the top foods high in estrogen, and what to know about each. 

1. Soybeans and soy-based foods

Soybeans are rich in a type of phytoestrogen called isoflavones. Soybeans (and foods made from soy) are the richest source of isoflavones in the human diet. They’re also a great source of protein, since they’re complete proteins. This means they contain all nine essential amino acids that the body needs but cannot make on its own. 

People sometimes wonder whether the estrogen-like effects from soy make it harmful to eat. Studies have shown that soy is safe to eat. And soy may help improve heart health, lower your risk of cancer, and improve symptoms of perimenopause. 

The most nutritious soy foods are those that are unprocessed or minimally processed, such as: 

• Edamame

• Tofu

• Soy milk

• Tempeh

• Miso

2. Seeds

Flaxseed is a concentrated source of phytoestrogens. Specifically, they contain a type of phytoestrogen called lignans. The lignans in flaxseed may help lower cholesterol, improve blood pressure, regulate blood sugar, and support digestion.

And research suggests that flaxseed may also help relieve perimenopausal symptoms like hot flashes and vaginal dryness. In one study, women who took 5 g of flaxseed (about 2 tsp) daily for 3 months reported fewer symptoms and improved quality of life.

You’ll get the most benefit by eating ground flaxseed (rather than whole), since they’re easier to digest. Try adding them to smoothies, oatmeal, or baked goods.

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• Best foods for perimenopause: Foods high in calcium and protein are among those that can help relieve perimenopause symptoms and lower the risk of health conditions that can come with hormonal shifts.

• Is soy safe? Not only is soy safe to eat — it may improve your health in many ways, from lowering your cholesterol to preventing certain kinds of cancer. 

• Best supplements for menopause and perimenopause: Supplements don’t work as well as hormone therapy for symptom relief — but there are some that may still be helpful to try.

While flaxseed tops the list, other seeds contain phytoestrogens, too, including:

• Sesame seeds

• Pumpkin seeds

• Sunflower seeds

3. Nuts

Like seeds, nuts contain lignans. And, like seeds, nuts are packed with protein, fiber, and heart-healthy fats. Eating nuts regularly has been linked to lower cholesterol and reduced risk of heart disease. 

Nuts with phytoestrogens include:

• Pistachios

• Almonds

• Walnuts

4. Cruciferous vegetables

Cruciferous vegetables also contain lignans that provide mild estrogen-like activity. Examples include:

• Broccoli

• Cauliflower 

• Cabbage

• Brussels sprouts

• Kale

5. Garlic

Garlic has been used as a medicinal plant for centuries. In addition to its phytoestrogens, garlic contains compounds with anti-inflammatory and antioxidant effects. Research suggests that garlic may help:

• Lower blood pressure 

• Improve cholesterol 

• Support gut health

• Boost libido

Garlic may also have some benefits specific to women’s health. It may ease symptoms of premenstrual syndrome (PMS) and reduce the frequency and/or severity of hot flashes during perimenopause. But it isn’t clear whether these effects are because of garlic’s phytoestrogens. More research is needed. But adding garlic to your meals is an easy way to boost flavor while supporting your overall health.

6. Dried fruit

Certain dried fruits contain many different types of phytoestrogens — lignans, isoflavones, and coumestan. They’re also packed with fiber and antioxidants, making them a great choice for gut and heart health. For the greatest benefit, look for dried fruits without added sugar.

Note that not all dried fruits contain phytoestrogens. Dried apples, figs, and peaches have little to none. Dried fruits high in phytoestrogens include:

• Apricots

• Dates

• Prunes

• Raisins

7. Red wine

You may have heard that people who drink red wine have a lower risk of heart disease. This is because red wine contains resveratrol, an antioxidant found in grape skin. Resveratrol supports heart health by lowering cholesterol and blood sugar. It also protects brain health, and may lower the risk of cancer.

And, while resveratrol is best known for its antioxidant activity, it’s also a phytoestrogen, with estrogen-like effects in the body. This may play a role in its health benefits.

But it’s important to note that newer research suggests that drinking alcohol does more harm than good. There’s no amount of alcohol that’s absolutely safe to drink. So, even though the research on resveratrol is promising, you shouldn’t start drinking red wine for the health benefits. Grape juice also contains resveratrol. So do grapes (though in smaller amounts).

What are the effects of phytoestrogens?

Phytoestrogens in plant foods have a structure very similar to estrogen. So they act like weak estrogen in the body. But it’s important to note that they don’t always raise your estrogen levels. That’s because phytoestrogens attach to different kinds of estrogen receptors. In some cases, this leads to an increase in estrogen levels. In other cases, this leads to a decrease in estrogen levels.

Phytoestrogens may also:

• Improve heart health

• Help you lose weight

• Boost bone health

• Help you live longer

• Decrease symptoms of menopause

Estrogen from animal-based foods

Some animal-based foods contain naturally occurring estrogens in small amounts. These are not the same as the phytoestrogens found in plant foods. These are real hormones, not plant-based look-alikes.

Animal-based foods that contain estrogen include:

• Eggs

• Dairy foods, such as cheese, yogurt, and cream

• Meat

Since estrogen is stored in fat, high-fat dairy (like cream or whole milk) has more estrogen than low-fat dairy (like nonfat yogurt or skim milk). And high-fat meats contain more estrogen than lean meats.

These naturally occurring estrogens in food don’t offer the health benefits phytoestrogens do. But they may not be harmful to your health because they occur at much lower levels than what your body produces.

Are there risks to eating estrogen-rich foods?

The phytoestrogens found in plant foods are unlikely to disrupt hormones when eaten as part of a balanced diet. And they provide health benefits.

When it comes to animal-based estrogen, the research is more mixed. Researchers have expressed concern that hormones in animal foods might increase the risk for hormone-dependent cancers like breast cancer or prostate cancer. 

Some studies find no link between dairy or meat intake and risk of breast cancer. It’s possible that the amount of estrogen is too low to cause significant health effects in humans. Other research suggests that dietary estrogen might play a role in these cancers. More research is needed to know for sure. 

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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