7 Oestrogen-Rich Foods That May Help With Menopause
7 Oestrogen-Rich Foods That May Help With Menopause
Hot flushes, brain fog, mood changes. The menopause can make it hard to feel like yourself. Thankfully, there are certain foods that may be able to give your declining oestrogen levels a well-needed boost.
They're easy to add to meals you already make, and can have benefits for your overall health too.
In this guide, we'll explain why oestrogen falls during the menopause, what that means for your body, and which seven oestrogen-rich foods you can add to your diet. We'll also look at what the research says, and who should check with a GP or pharmacist first.
Three key takeaways
Phytoestrogens are plant compounds that interact with oestrogen receptors, and they're found in everyday foods like soya, flaxseed and berries.
Some research suggests they may help ease hot flushes. And most of these foods are packed with fibre, vitamins and minerals that support your bones and heart, too.
They're easy to add to the meals you already make, so give them 2-3 months to see how you feel.
Oestrogen is a hormone made mostly by your ovaries. It helps to control your menstrual cycle, but it also does plenty of other jobs, from keeping your bones strong to regulating your body temperature.
In the years leading up to your last period, known as perimenopause, your ovaries gradually release fewer eggs and make less oestrogen. Levels can rise and fall unpredictably, which is why periods can become irregular and symptoms can come and go.
You've reached the menopause when you haven't had a period for 12 months in a row. By this point, your ovaries have stopped releasing eggs and your oestrogen levels have fallen.
How does lower oestrogen cause symptoms?
Because oestrogen is involved in so many parts of your body, a drop can affect much more than your periods. Some of the most common symptoms include:
hot flushes and night sweats, when your face, neck and chest suddenly feel very hot
sleep problems, like trouble getting to sleep or staying asleep
mood swings, low mood and anxiety
memory and concentration problems, often called brain fog
Many women wonder whether diet could help, and that's where phytoestrogens come in.
What are phytoestrogens and how do they work?
'Phyto' means plant, so phytoestrogens are plant oestrogens. They're natural compounds found in many everyday foods.
Oestrogen works by attaching to oestrogen receptors in your cells, a bit like a key fitting into a lock. Phytoestrogens have a similar shape, so they can attach to the same receptors, even if they don’t trigger as strong a response as the oestrogen produced by your ovaries.
There are two main types of phytoestrogen:
Isoflavones: found mostly in soya and other legumes.
Lignans: found in seeds, and in smaller amounts in many fruits and vegetables.
Everyone responds to phytoestrogens differently. The British Dietetic Association (BDA) says that research results are mixed, partly because the bacteria in your gut affect how your body uses phytoestrogens. So, what works for a friend might not work for you.
Can phytoestrogens help with menopause symptoms?
They may help some people. NICE says there's some evidence that isoflavones may ease hot flushes and night sweats. NICE also says it's less clear how safe menopause supplements are, how different products compare, and how they interact with other medicines, so it’s best to stick to food sources.
If you'd like to give phytoestrogen foods a go, the BDA suggests eating them every day, as part of a balanced diet, for at least 2-3 months. That gives you time to see whether they make a difference.
"Phytoestrogens are much weaker than the oestrogen your body makes, so I see phytoestrogen foods as a nice bonus rather than a treatment. Add them to your plate if you enjoy them. But if hot flushes, poor sleep or low mood are getting in the way of your day, have a chat with a pharmacist or GP. There are treatments with much stronger evidence behind them."
Your cholesterol also tends to rise during the menopause, so foods packed with fibre, like fruit, vegetables, beans and nuts, are good for your heartas well.
Treatments like HRT, which replace the hormones your body is making less of, can ease menopause symptoms. If your symptoms are affecting your daily life, our guide to the best HRT treatments for menopause explains your options.
Which foods contain phytoestrogens?
Here are seven foods that contain phytoestrogens, and what other benefits they offer. You don't need to eat them all (and no, you don't have to love sprouts!). Pick the ones you enjoy and add them to your favourite meals.
Peaches
Peaches contain small amounts of lignans, along with vitamin C and fibre, making them a nutritious addition to a balanced diet.
Berries
Cranberries, strawberries, raspberries, and blueberries are rich in vitamins, minerals, fibre and plant compounds, including small amounts of phytoestrogens. Add them to porridge or yoghurt, or blend them into a smoothie.
Dried fruits
Apricots, dates, and prunes contain phytoestrogens, and are a good source of fibre and minerals. They also travel well, so they make an easy snack.
Brassica vegetables
Brassica vegetables, also called cruciferous vegetables, include broccoli, cabbage, kale, and sprouts. They contain some phytoestrogens, but their main benefit is their nutritional value. They're full of vitamins, minerals and fibre, and leafy greens like kale also contain calcium.
Flaxseed
Flaxseed, also called linseed, is tiny but mighty. It's one of the richest food sources of lignans, and the BDA lists it as a source of plant oestrogens alongside soya. It also provides fibre and plant-based omega-3 fats. Stir it into soups, sauces or baking, and drink plenty of water as you go- all that fibre needs it!
Legumes
Legumes include beans, peas, and lentils. Soya beans pack the biggest punch. You'll find them in foods like tofu, edamame, and soya milk.
Legumes are also high in fibre and protein, which can help you feel fuller for longer.
Nuts and seeds
Some nuts and seeds, like sesame seeds, contain phytoestrogens that can help to balance hormones. Nuts, in particular, are rich in heart-healthy fats. Additionally, they provide essential minerals like calcium and magnesium.
"If you're thinking of adding lots more soya, or trying a supplement, check with a pharmacist or GP first. This matters most if you take regular medicines, including HRT, or have had a hormone-sensitive condition."
Hanna Yusuf, Prescribing Pharmacist at Chemist4U
How Chemist4U can help with the menopause
Everyone's menopause is different, so it helps to get advice that's right for you.
Our pharmacists can talk through your symptoms, answer questions about diet, supplements, and your regular medicines, and explain your treatment options, including HRT.
Find out more on our menopause and HRT page, or start a consultation with one of our pharmacists.
Frequently asked questions about oestrogen-boosting foods
Do oestrogen-boosting foods work as well as HRT?
No. Phytoestrogens are much milder than HRT, so food can sit alongside treatment but can't replace it. Do not stop taking HRT or any other prescribed medicine without speaking to your doctor.
Can you eat too many phytoestrogens?
For most people, eating phytoestrogen foods as part of a balanced diet is unlikely to cause problems, according to the BDA.
Are phytoestrogen supplements worth taking?
The NHS says there's very little evidence that herbal remedies work, and it suggests talking to a doctor before you take herbal supplements. If you're thinking of trying one, speak to one of our pharmacists first.
Do you need to eat specific foods during the menopause?
No. The NHS recommends a healthy, balanced diet with plenty of fruit, vegetables, and calcium-rich foods to keep your bones healthy. Phytoestrogen foods can be part of that, but there's no single food you have to eat.
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