What Are the Top Foods to Eat during Menopause?

by | Jul 23, 2025 | Hormone Therapy

1. Soybeans

Soybeans, tofu, tempeh, and edamame are an abundant source of isoflavones. They help lower the risk of breast cancer, manage symptoms of menopause, as well as lower high cholesterol levels, and manage the risk of heart disease. 

2. Flaxseeds

Flaxseeds are 800 times more abundant in phytoestrogen lignans than any other food, which is why they are particularly helpful for women experiencing menopause symptoms. This type of phytoestrogen is also beneficial in lowering the risk of breast cancer. 

3. Cashew Nuts

Rich in both isoflavones, phytoestrogen lignans, and magnesium, cashew nuts are helpful for improving sleep and lowering the risk of brittle bones in postmenopausal years.

4. Dried Fruits

Soybeans, tofu, tempeh, and edamame are an abundant source of isoflavones. They help lower the risk of breast cancer, manage symptoms of menopause, as well as lower high cholesterol levels, and manage the risk of heart disease. 

5. Chickpeas

Rich in calcium, magnesium, and fiber, which help to improve done density and digestion, phytoestrogens are also plentiful in chickpeas, which makes them an incredibly helpful snack for women who are experiencing low estrogen levels during menopause.

6. Alfalfa Sprouts

Alfalfa sprouts are known to contain high amounts of phytoestrogen called coumestans, which are beneficial in lowering the risk of osteoporosis, as well as managing menopause symptoms.

7. Cruciferous Vegetables

Cauliflower and broccoli are particularly protective against hormone-related cancers like breast, endometrium, and prostate cancer.  Cabbage and Brussels sprouts, on the other hand, are rich in the phytoestrogen called coumestrol, which is great to improve bone density and other menopause symptoms. 

8. Sesame Seeds

Packed full of nutrients like vitamin B6, vitamin E, zinc, copper, and iron; sesame seeds are also bountiful in phytoestrogens. Recent studies found that women who consumed as little as 50 grams of sesame seeds every day for five weeks experienced increased estrogen levels as well as lower cholesterol.

9. Berries

Blackberries, blueberries, cranberries, raspberries, and strawberries can all help to increase estrogen levels.

10. Peaches

Peaches are full of healthy minerals and vitamins, and are a great source of phytoestrogens in the form of lignans.

Balancing Hormones

Balanced hormones are vital for the body’s health and estrogen, in particular, is important for female sexual and reproductive health. Low estrogen levels during menopause, however, can result in symptoms like insomnia, unshakeable tiredness, low libido, or mood swings.

And although your doctor can prescribe medicinal treatment options like hormone replacement therapy, some readily available foods that are rich in estrogen can also help. 

How certain Foods Support Healthy Estrogen Levels

Yes, it can. Certain plant-based foods contain phytoestrogens, also known as dietary estrogen, which when ingested into the body, are capable of mimicking estrogen’s hormonal effects. Some phytoestrogens have estrogenic effects on the body, meaning they increase estrogen levels, while other phytoestrogens can decrease estrogen levels. In this article, we’ll focus on foods that increase estrogen levels. 

How Do Phytoestrogens Work?

Because phytoestrogens have a similar chemical structure to estrogen, they can attach to cellular estrogen receptors within the body and encourage the hormonal role of estrogen when it begins to drop naturally during, for example, perimenopausal and menopausal years.

   
Several studies have found that ingesting phytoestrogens in a dietary form not only improves menopausal symptoms but also lowers the risks of female cancer, cholesterol, and osteoporosis in postmenopausal years. 

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