• Hormone Replacement Therapy
• Nutrition

10 Foods High in Estrogen

Published: August 07, 2025
Updated: August 07, 2025
5 mins

Estrogen is a key hormone in the female body. Estrogens play a role in the development of reproductive organs, brain health, menstrual cycle regulation, and many other bodily processes.

While the ovaries are the biggest estrogen producers in women, some foods contain phytoestrogens (plant compounds with estrogenic properties). Consuming estrogenic foods may help postmenopausal women with low estrogen manage menopause symptoms in their daily lives.

Phytoestrogens may help with weight management, skin health, and regulating the immune system. They may also reduce the risk of heart disease, menopausal symptoms, and breast cancer as well.

Plant-based diets have the largest presence of phytoestrogens. If you want to increase your estrogen levels, a plant-based diet can also help you reach your goal. Eating more plant-based food can improve digestion and gastrointestinal health. You can also consume phytoestrogens in supplements. However, researchers recommend checking with a licensed healthcare provider before adding any supplements to your routine.

What Foods Are High in Estrogen?

Soy-based foods have the highest concentration of phytoestrogens. Soy is also a cholesterol-free and high fiber food additive. While there are many health benefits, some researchers argue that consuming an excessive amount of soy in your diet may negatively affect reproductive health. If you have a soy allergy, there are alternative ways to consume more phytoestrogens while slightly adjusting your diet. 

Foods high in vitamin A, vitamin E, and vitamin B may also help to increase estrogen levels. Studies have shown that consuming more vitamin E may help reduce the severity of hot flashes and other common menopausal symptoms. With approval from a licensed healthcare provider, vitamins E and D supplements may help improve estrogen levels.

1. Flaxseeds

Flaxseeds contain lignans (a type of phytoestrogen). The amount of estrogen in flaxseeds is not large enough to affect sex hormones, but the presence of lignans can influence metabolism. Omega-3 fatty acids in flaxseeds also have arthritis, digestive health, and cardiovascular health benefits. Flaxseeds can easily be added to smoothies, cereal, and salads.

2. Broccoli

Studies indicate broccoli and other fresh vegetables are rich in phytoestrogens. Researchers found that broccoli may help the body break down estrogen and reduce the risk of breast cancer, but studies are limited. Researchers need to conduct more research to confirm these findings.

3. Eggs

Eggs are rich in vitamin B. Vitamin B helps the body to produce more estrogen. Eggs are also rich in vitamin D. Women approaching menopause often experience vitamin D deficiency.

4. Garlic

Some studies indicate garlic helps to increase estrogen levels, but more research is needed to confirm these findings. The high presence of vitamins B, C, and antioxidants in garlic can benefit those with hormonal imbalances.

5. Nuts and seeds

Different types of nuts (almonds, peanuts, cashews, etc) have shown strong estrogenic activity. Lignans are the main type of phytoestrogens in nuts and seeds. Studies also found fewer hot flashes reported from postmenopausal women who consumed more nuts.

6. Legumes

Legumes consist of lentils, soybeans, chickpeas, and more. The presence of isoflavones (a type of phytoestrogen) is high in legumes. Studies have found that isoflavones may have a positive effect on blood pressure regulation in menopausal women. 

7. Oats

Researchers have associated grains, especially those used in cereals, with high levels of phytoestrogens. The presence of phytoestrogens in oats may help reduce menopausal symptoms and contribute to better overall physical and mental health.

8. Berries

Fruits have high amounts of the phytoestrogen resveratrol. You may find strawberries, blueberries, and more as part of an ideal diet for women with menopause. Lignans in berries may help protect your lung, kidney, and cardiovascular health.

9. Cauliflower

Similar to broccoli, cauliflower is rich in nutrients that can benefit your overall hormonal health. Studies suggest the presence of phytoestrogens and vitamins in cauliflower may benefit the health of premenopausal women, but more research is needed.

10. Green tea

Research suggests long-term consumption of green tea may help reduce hormonal imbalances and the risk of depression. Bioactive ingredients in green tea may also lower inflammation when consumed daily.

Other Ways to Increase Estrogen Levels

It’s normal for your hormones to fluctuate in different phases of your life. Some hormonal imbalances are so small that you may not have any symptoms associated with them.

If you believe a hormonal imbalance is causing discomfort in your daily life, a licensed healthcare provider can determine whether it’s due to an underlying health condition. 

Generally, the following healthy habits can help you keep your hormones more balanced:

• Eating a well-balanced diet

• Getting an adequate amount of exercise every day

• Managing stress

• Avoiding drinking alcohol excessively

If you need additional assistance with increasing estrogen levels, consider hormone replacement therapy. A healthcare provider may recommend hormone replacement therapy (HRT) to women who are experiencing severe menopausal symptoms. 

HRT is also FDA-approved for the treatment of osteoporosis.

A licensed healthcare provider can help you assess whether HRT is a safe treatment for you. If so, they can administer treatment as a tablet, patch, or injection. With any approach to increasing estrogen levels, it may take months before you see symptoms improve dramatically.

How Can LifeMD Help Restore Hormonal Balance?

Estrogen levels will continue to fluctuate throughout your life. However, what you eat and your lifestyle habits can play a part in how drastically hormone levels fluctuate. With LifeMD, a licensed healthcare provider can help you understand more about how much your estrogen levels may be affecting your health and the best next steps to take.

The LifeMD Women’s Health Program offers compassionate, personalized care tailored to your unique needs. Whether you’re entering menopause or managing other common women’s health concerns, a healthcare provider will work with you to create a treatment plan that’s right for you.

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