12 Foods High in Estrogen | Estrogen Rich Foods

Have you heard about estrogen? It is the female sex hormone and a very important hormone, responsible for breast growth and the monthly periodic cycle. That means you should know about foods high in estrogen.

Foods High in Estrogen

  • Garlic
  • Dried Fruits
  • Tofu
  • Flaxseed


  • Soybeans
  • Tempeh
  • Cruciferous Veggies
  • Sesame Seeds
  • Berries
  • Wheat Bran
  • Dairy
  • Peaches
  • Alfalfa Sprouts

Do you know that plants have another form of estrogen, called phytoestrogens that are quite the same as your estrogen hormone. If you are eating those plants with phytoestrogens your body Will experience some effects of it, equally.

What effect do phytoestrogen-rich foods have on your health?

As earlier mentioned that phytoestrogen is quite similar to estrogen in your body, due to the similarity in their structure phytoestrogen can be combined with your estrogen cell, when you consumed it. Therefore, it will increase the level of estrogen and also have an impact on how estrogen will behave.

None of these points are proven but still, some researchers claim the imbalance of hormones and other health-related issues will be raised.

High estrogen levels in women have been linked to lighter or heavier periods, fibrocystic breasts (noncancerous breast lumps), increased breast cancer risk, and fibroids, according to some ideas. High estrogen levels can also cause reproductive issues and erectile dysfunction in men. However, none of this is 100 percent proven.

Phytoestrogens aren’t all bad

Some previous studies highlighted some interesting benefits of eating food that contains phytoestrogen.

  • Will help to minimize the risk of getting breast cancer.
  • Reduce menopause symptoms
  • Really good for balancing cholesterol level
  • It will protect the health of your bones

List of 13 food items that will give you a great amount of estrogen:

We will now look into the foods that are rich in phytoestrogen. These foods contain multiple other beneficial items that are good for your health.

1. Flaxseed:

Flaxseed is a very good source of a great amount of phytoestrogen Lignan. It is also said that these flaxseeds are very much effective against breast cancer.

Concerning many studies found that Lignan help to reduce the inflammation of the breast thus help to prevent having breast cancer. However, many of the studies and experiments are conducted on animals so human research and discoveries are still pending.

If you experience hot flashes because of menopausal this item, flaxseed is best for you. If you take flaxseed supplements for 3 months.

2. Soybeans

Isoflavones are the form of phytoestrogen, found in soybeans. They are likely to increase the estrogen level in your body, so is it good to consume them?

The answer to this is yet to be known. Some researchers claim that a high intake of isoflavone is beneficial for preventing menopause symptoms, breast cancer, and other heart diseases but it needs to be proven.

The isoflavones are usually combined with the beta form of estrogen receptors found in bones, bladder, skin, brain, and lungs, so it is more likely possible that isoflavones will affect these parts of your body.

3. Tofu

Tofu also contains isoflavones, the same as soybeans do because it falls under the family of soy, so it will also have similar benefits for you.

The only difference between soybeans and tofu is the number of isoflavones, soybeans contain higher isoflavones than tofu. However, tofu comes amongst the best soy-based product a having a good amount of isoflavones.

4. Tempeh

Here’s to another family member of soy, tempeh, which is the fermented food that formed into a dense cake, which also includes spices and grain.

This fermentation process will add multiple other benefits to it. One interesting study conducted in 2020 said that those people who consumed fermented soy products for approx 14 to 15 years are more likely to have a lower risk of death.

5. Cruciferous Veggies

Listing down some fruitful vegetables that came under this one:

  • Cauliflower
  • Brussels Sprout
  • Cabbage
  • Broccoli

These all contain some form of phytoestrogen. Talking about broccoli and cauliflower contains lignan, whereas, Brussels and cabbage are with coumestrol.

Premenopausal women who ate cruciferous vegetables had a lower risk of breast cancer, according to a 2017 study. Raw broccoli and cauliflower caused a greater reduction than cooked broccoli and cauliflower, although cooked cabbage produced better outcomes.

(Also Read: Is Lactic Acid Vegan? | Vegan Foods)

6. Dried Fruits

These fruits are very much, great for your people to contain a great number of multiple types of phytoestrogen. Any fruit can be dried for the cause, but these are some with a greater amount of phytoestrogen;

  • Dates
  • Prunes
  • Apricots

A 2020 review of studies even suggested that eating 3 to 5 servings of dried fruit per week might reduce the risk of developing precancerous colorectal polyps, developing prostate cancer, or dying from pancreatic cancer. These results were similar to or better than the results from eating raw fruits.

7. Sesame seeds

Talking about its taste, it is beyond words. Plus, it also contains a great quantity of phytoestrogen. These seeds also contain lignan, similar to flaxseed but the kind is different.

A 2012 study in animals found that the lignans in sesame seeds decreased breast cancer tumor size in mice by 23 percent compared with both the control group and the flaxseed lignans. But we need more human studies to know how significant the effect is.

8. Garlic

Garlic is the must to add ingredients to daily meals. It not so only provide the taste or flavor but will give you immense benefits.

A 2017 study found that postmenopausal women with osteoporosis who took 2 garlic tablets each day for a month had reduced oxidative stress and reduced effects of osteoporosis. This suggests garlic may prevent estrogen deficiency that occurs in postmenopausal women and help improve calcium absorption.

9. Peaches

Yeah, peaches are best to go for their taste and phytoestrogen through lignans.

Please note, if you consume 2 peaches per week it will help postmenopausal women to prevent breast cancer.

10. Berries

Who doesn’t like berries? I do like them all;

  • Raspberries
  • Strawberries
  • Cranberries

Berries are a healthful choice due to the antioxidant resveratrol, in addition to their phytoestrogen concentration. Resveratrol has been related to preventing and treating chronic illnesses such as cardiovascular disease, Alzheimer’s disease, Parkinson’s disease, and diabetes, according to a study published in 2020.

(Also Read: Best Gluten-free Fast Food Options | Things to Know)

11. Wheat bran

The sweet, nutty flavor of wheat bran makes it delicious to use as a topping. Wheat bran is the. The outer part of what kernel contains fiber and phytoestrogen too.

Insoluble fiber, according to a 2017 study, may block estrogen reabsorption in the intestines and instead transport it out via the No. 2 poo💩

12. Alfalfa Sprouts

Coumestrol, another form of phytoestrogen found in alfalfa sprouts. Other than coumestrol, there are many other phytoestrogens present in it for various benefits.

According to a study in 2019, alfalfa sprouts will aid your brain because it benefits your memory and protects different neuro diseases.

13. Dairy

This isn’t a plant, believe it or not. Phytoestrogens aren’t found in dairy products from cows or other animals, although they may include real estrogen from such animals. This has raised concerns about how estrogen might affect the endocrine systems of people.

Second, one study in humans found that if you consumed dairy products regularly, breast cancer chances will be minimized.

Are eggs high in estrogen?

Do you know eggs contain estrogen? I guess you don’t know either the chicken came first or the egg. A study has shown that eggs have estrogen because they are directly from the ovaries of the hen, I mean they are made in the ovaries.

The same research also reveals that egg yolks and other dairy foods do contain a hormone called progesterone, which works with estrogen to develop female characteristics and support fertility.

Foods that build Estrogen are Bad?

According to the research pros of estrogens outweighs the cons and we have found very less evidence that complications can happen as well. We are going to tell you what research says about the concerns regarding estrogen intake.

  • Infertility: Eating estrogen-rich food nonstop can lead to no reproductive tissues. Only 1 to 2 servings of soy foods per day have been declared safe.
  • Breast Cancer: According to some research many foods have protective properties especially against breast cancer rather than increasing the risk.
  • Male reproductive hormones and their Effects: A research has revealed consuming a high amount of estrogen in soy foods can protect against low sperm concentration and low motility.


We already know that many fruits and vegetables do contain estrogen. Estrogen can cause complications related to your hormones, but there isn’t any study today to support this theory. But still, you are concerned about your estrogen level, do consult with a doctor and get proper treatment or diet.

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