• Hormone Replacement Therapy
• Nutrition

10 Foods High in Estrogen

Medically reviewed and edited by Kerri Louati, MS, RD, LD, CDE

Published: August 19, 2025
Updated: November 04, 2025
5 mins

Estrogen is one of the body’s most influential hormones. Beyond regulating the menstrual cycle and reproductive function, it supports bone density, brain health, cardiovascular function, and even mood. While the ovaries produce the majority of estrogen during the reproductive years, diet and lifestyle can profoundly influence how estrogen behaves in the body, how it’s made, transported, and metabolized.

During perimenopause and menopause, natural estrogen production begins to decline leading to common symptoms such as hot flashes, mood changes, and disrupted sleep. At other times, such as during the menstrual years, estrogen may become too high relative to other hormones, creating what’s known as estrogen dominance. Nutrition plays an important role in helping the body maintain this delicate balance.

How Foods Support Estrogen Balance

No single food directly increases estrogen, but the right mix of nutrients can help the body regulate and use it efficiently. 

Certain foods contain compounds that affect how estrogen acts or is processed. They don’t “add” estrogen, but rather help the body balance, utilize, or clear it more efficiently, supporting hormonal harmony throughout different life stages. Below are a few key ways they support estrogen balance throughout the body.

Provide phytoestrogens

Plant compounds such as isoflavones and lignans can bind to estrogen receptors and subtly mimic or balance estrogen’s activity. They help buffer hormonal fluctuations, especially during menopause, when natural levels fall. 

These naturally occurring compounds – often called phytoestrogens – help smooth out hormonal fluctuations – especially during menopause, when estrogen levels naturally decline. 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.

Support estrogen metabolism and detoxification

Cruciferous vegetables and sulfur-rich plants enhance the liver and gut pathways that metabolize and eliminate excess estrogen. This prevents the buildup of more potent forms that can cause symptoms like bloating or breast tenderness.

Reduce inflammation and oxidative stress

Chronic inflammation and oxidative stress can interfere with hormone signaling. Antioxidant- and polyphenol-rich foods help protect tissues sensitive to estrogen, such as the brain, heart, and bones, while supporting longevity.

Supply essential nutrients for hormone production

Vitamins D and B, choline, and healthy fats provide the raw materials for hormone synthesis and the nutrients needed for proper endocrine function.

Each of these mechanisms contributes to a more stable hormonal environment. Together, they create a foundation that supports energy, metabolism, and long-term wellness across every life stage.

Foods That Provide Phytoestrogens

Some plants contain natural compounds called phytoestrogens, plant molecules that gently mimic estrogen and act like mild versions of estrogen in the body. They can attach to estrogen receptors and help balance hormonal activity, especially during times when estrogen levels fluctuate. 

During perimenopause and menopause, natural estrogen production declines. Foods rich in phytoestrogens can help reduce symptoms such as hot flashes, mood swings, and sleep disturbances, while also supporting bone and cardiovascular health. These compounds do not “boost” estrogen in a drug-like way; they tend to have a modulatory effect that depends on the body’s current hormonal state.

Soy

Soybeans, tofu, and tempeh are rich in isoflavones, plant-based compounds that can mimic some estrogen effects. Moderate soy intake has been shown in research to help reduce hot flashes, support bone health, and improve cholesterol levels. Individual response can vary based on the gut microbiome, which helps convert isoflavones into their active forms. Whole or minimally processed soy foods, such as edamame, tofu, or tempeh, provide the greatest benefits without added sugars or fillers.

Flaxseeds

Flaxseeds are one of the best sources of lignans, another type of phytoestrogen. Lignans can help the body convert estrogen into gentler, more protective forms that are linked to better breast and reproductive health. They also provide fiber and plant omega-3s that support digestion and cardiovascular benefits. Ground flaxseeds are easiest for the body to absorb and can be sprinkled on yogurt, smoothies, or oatmeal.

Foods That Support Estrogen Metabolism and Detoxification

While some foods gently mimic estrogen’s activity, others help the body process and clear excess estrogen through the liver and gut. This can be especially useful during the reproductive years or perimenopause, when fluctuating levels contribute to symptoms of estrogen dominance. Cruciferous vegetables contain compounds that enhance the liver’s phase I and phase II pathways and support the gut’s elimination of estrogen metabolites.

Broccoli

Broccoli and other cruciferous vegetables, such as Brussels sprouts and cabbage, contain indole-3-carbinol (I3C) and sulforaphane. These compounds help the liver convert estrogen into less active, more protective forms and support the balance of estrogen metabolites. Research indicates that intake of cruciferous vegetables may lead to a lower risk of certain estrogen-sensitive cancers.

Garlic

Garlic contains sulfur compounds that support both liver metabolism and immune function. It may help the body process hormones more efficiently while reducing oxidative stress that can interfere with healthy signaling. Using fresh garlic in cooking regularly is a practical way to obtain these benefits.

Foods That Reduce Inflammation and Oxidative Stress

Chronic inflammation and oxidative stress can disrupt hormone signaling and contribute to aging-related conditions. Antioxidant-rich foods help maintain healthy hormone receptor sensitivity and protect tissues influenced by estrogen, such as the brain, heart, skin, and bones. These foods are valuable at any age and become even more important postmenopause as estrogen’s natural anti-inflammatory effects diminish.

Blueberries

Blueberries are rich in resveratrol and anthocyanins, plant compounds that help protect blood vessels, brain cells, and hormone-sensitive tissues from oxidative stress. Their antioxidant power supports long-term heart and cognitive health and may help preserve healthy signaling at estrogen receptors. They also contain lignans that may support estrogen balance.  

Green tea

Green tea contains catechins, particularly EGCG, which help regulate detoxification enzymes and support healthy hormone metabolism. Consistent green tea intake is associated with lower inflammation and may be linked to reduced risk of certain estrogen-sensitive cancers. Research also suggests long-term consumption of green tea may help reduce hormonal imbalances and the risk of depression. Brewed tea without added sugars provides the most benefit.

Turmeric

Turmeric contains curcumin, a compound known for strong anti-inflammatory and antioxidant effects. It supports hormone balance indirectly by lowering chronic inflammation that can interfere with estrogen function. Because curcumin is poorly absorbed, pairing it with black pepper or choosing a liposomal or phytosomal supplement can improve effectiveness.

Foods That Provide Nutrients for Hormone Production

The body needs specific nutrients to make and regulate hormones effectively. These foods provide vitamins, minerals, and healthy fats that support overall endocrine health, even if they do not act directly on estrogen levels. During the reproductive years, these nutrients support ovulation, fertility, and regular cycles. In perimenopause, they help the body adapt to declining production. After menopause, they continue to support cellular health, brain function, and cardiovascular protection.

Eggs

Eggs are rich in vitamin D, B vitamins, and choline, nutrients essential for hormone production, brain function, and methylation processes that regulate gene expression. Vitamin D in particular supports bone strength and immune balance, roles closely tied to estrogen function. Including eggs several times a week can help fill common nutrient gaps.

Avocados

Avocados provide monounsaturated fats that help maintain healthy cholesterol, the precursor used to synthesize steroid hormones. They also supply vitamin E, an antioxidant that protects hormone-producing cells and supports skin and cardiovascular health. Half an avocado adds useful fats and fiber to meals.

Salmon

Salmon and other fatty fish are high in omega-3 fatty acids, which reduce inflammation, support flexible cell membranes, and promote healthy hormone signaling. These fats may help stabilize mood and support cognition during hormonal transitions, while also benefiting heart health. Aim for two servings of fatty fish per week if possible.

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.

Join the waitlist today to commit to better health.

Kerri Louati, MS, RD, LD, CDE

Kerri Louati, MS, RD, LDN, CDE, is a registered dietitian and certified diabetes educator specializing in nutrition, integrative medicine, functional laboratory interpretations, and functional medicine. She is also the Director of Women's Health Clinical Operations at LifeMD. She previously served as the Director of Nutrition and Coaching with the telehealth platform Optimal Human Health MD.

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