Can Foods With Phytoestrogens Help During Perimenopause?

If you’re dealing with hot flashes, sleep problems, mood shifts, or other perimenopause symptoms, you may be wondering whether changing your diet can help. One group of foods that often comes up in the conversation is phytoestrogen-rich foods—foods like soy, flaxseeds, sesame seeds, and legumes that contain natural plant compounds that can act a bit like estrogen in the body.

But phytoestrogens aren’t the same thing as estrogen, and eating these foods doesn’t necessarily “boost” estrogen levels in the way many headlines suggest. Some research shows that phytoestrogen-rich foods may offer modest benefits for some people during perimenopause, particularly when it comes to symptoms like hot flashes, but the evidence is mixed and the effects can vary from person to person.

Ahead, experts explain what phytoestrogens are, how they differ from estrogen, and which foods contain the most.

What are phytoestrogens?

According to the Cleveland Clinic, phytoestrogens are plant compounds that can act a bit like estrogen in the body, but they don’t necessarily raise estrogen levels directly.

There are a few main types of phytoestrogens, including isoflavones and lignans. Isoflavones are found mostly in soy foods like tofu, tempeh, edamame, and soy milk, while lignans are found in foods like flaxseeds, sesame seeds, whole grains, and some legumes.

Researchers have been interested in phytoestrogens because they may help explain why certain diets are associated with better menopause-related health outcomes. That said, experts say the benefits of phytoestrogens are likely to be modest, and eating these foods isn’t a guaranteed fix for hormone-related symptoms.

What’s the difference between estrogen and phytoestrogen?

Estrogen is a hormone your body naturally makes, and it plays a major role in reproductive health, bone health, brain function, and more. During perimenopause, estrogen levels naturally fluctuate, which can contribute to symptoms like irregular periods, hot flashes, vaginal dryness, and sleep issues.

Phytoestrogens, on the other hand, are plant compounds, not hormones. While they can mimic some of estrogen’s effects in the body, they’re far less potent than the body’s own estrogen. In some cases, they may have a mild estrogen-like effect; in others, they may actually block some estrogen activity. That can make their effects complex—and one reason why research findings have been mixed.

The key takeaway: eating foods with phytoestrogens does not necessarily mean you’re increasing your estrogen levels directly. Instead, these foods may have a subtle, estrogen-like effect in the body, which is why they’re often discussed in relation to perimenopause and menopause symptoms.

Can phytoestrogen-rich foods help during perimenopause?

Research on phytoestrogens is still evolving, but some evidence suggests soy isoflavones may modestly help reduce hot flashes in some people. The National Center for Complementary and Integrative Health says the effect appears to be small, and study quality has been mixed.

Experts generally recommend focusing on whole foods rather than phytoestrogen supplements. Whole foods provide fibre, protein, and other nutrients, while supplements can deliver more concentrated amounts and may come with more uncertainty around safety and effectiveness.

Part of the reason the science can feel confusing is that phytoestrogens don’t work the same way in everybody. Their effects may depend on the type of phytoestrogen, how often you eat those foods, your overall diet, and even how your gut microbiome processes them. In other words, some people may notice a difference, while others may not.

Still, foods that contain phytoestrogens—like soy foods, flaxseeds, sesame seeds, and legumes—can be part of a healthy, balanced diet and may offer other nutritional benefits too, including fibre, protein, and important vitamins and minerals.

Foods with phytoestrogens to know

If you’re curious about adding more phytoestrogen-rich foods to your diet during perimenopause, these are some of the main sources experts recommend.

Foods with the most phytoestrogens

Tofu and Tempeh

Tofu and tempeh are among the richest food sources of isoflavones, the phytoestrogens studied most often in menopause research. Kristina Zalnieraite, a licensed dietitian and head of dietetics and medical affairs at Guthealth.care, says these foods can be a smart addition to a balanced diet. “These can be pretty good for your health if you include them in a well-rounded diet,” she says.

Soy foods are often discussed in relation to perimenopause and menopause because phytoestrogens can have a mild estrogen-like effect in the body. That said, experts say they’re not a magic fix for symptoms—and, as with most foods, moderation matters.

Soy Milk

If you’re looking for a dairy-free option, soy milk is an easy way to get many of the same isoflavones found in other soy foods. Kimberly Gomer (MS, RD/LDN), a licensed dietitian, says it contains many of the same plant compounds found in other soy foods, including isoflavones.

Soy has long been the subject of health debates, but current guidance is reassuring. The American Cancer Society says soy foods are safe and healthy to eat and do not appear to increase cancer risk, and some research suggests people who regularly eat soy may even have a lower risk of certain cancers.

Flaxseeds

Flaxseeds are one of the best dietary sources of lignans, another major type of phytoestrogen. They're also a great source of omega-3 fatty acids. Registered dietitian Dana Conley (MS, RDN) says flaxseeds stand out for their high phytoestrogen content. “Including foods rich in lignan in your diet is associated with promoting good health and potentially warding off chronic diseases, as per studies,” she explains.

Try adding ground flaxseeds to smoothies, yogurt, oatmeal, or baked goods for an easy nutritional boost.

Lentils and legumes

Lentils and other legumes contain phytoestrogens, along with fibre and plant-based protein. Gomer says lentils can offer many of the same benefits as other phytoestrogen-rich plant foods. “They have the same impact on health, all positive as other foods with these same components,” she explains.

Lentils aren’t the only legumes worth considering, either. Other beans—like chickpeas, kidney beans, navy beans, and pinto beans—also contain phytoestrogens and can be part of a balanced diet.

Sesame Seeds

Sesame seeds are another good source of lignans, the same class of phytoestrogens found in flaxseeds. Kristina Zalnieraite, a licensed dietitian and head of dietetics and medical affairs at Kilo Health, says they also contain essential vitamins and minerals. “These benefits range from reducing the risk of certain cancers and heart disease to combating inflammation and boosting heart health,” she tells Today’s Parent.

If you want to work more sesame into your diet, try sprinkling the seeds over roasted vegetables, grain bowls, or oatmeal—or using tahini in dressings and dips.

Other foods that contain phytoestrogens

Whole Grains

Whole grains like oats, barley, and wheat contain phytoestrogens, along with fibre and antioxidants that support overall health. Ro Huntriss (RD), a registered dietitian and chief nutrition officer of Simple, says their nutritional value goes well beyond one specific compound.

“Whole grains are an important part of the diet and provide us with nutrients and antioxidants that are associated with reduced risk of certain diseases. The phytoestrogens contained within whole grains are likely to add further benefit.”

Berries

Berries like strawberries, raspberries, and cranberries contain phytoestrogens, but they’re better thought of as a secondary source than a main one. Kimberly Gomer, a licensed dietitian, says these fruits may still be a helpful addition to an overall balanced diet during perimenopause and menopause. “These fruits may be beneficial in helping women looking to rebalance hormones, especially when they reach perimenopause and menopause.”

They’re not as concentrated a source as soy foods or flaxseeds, but they’re easy to include regularly and come with plenty of other nutritional benefits, including fibre and antioxidants.

Experts

• Kimberly Gomer, MS, RD/LDN, is a licensed dietitian
• Kelsey Costa, MS, RDN
• Dana Conley, RDN, is a registered dietitian nutritionist
• Kristina Zalnieraite, licensed dietitian, and Head of Nutrition & Wellness at Kilo Health.
• Ro Huntriss, RD, is a registered dietitian and the Chief Nutrition Officer of Simple