The Marion Gluck Clinic


10 Estrogen Boosting Foods

Estrogen plays an incredibly important role in the functioning of both female and male bodies and therefore, maintaining balanced estrogen levels is key. If you’re interested in exactly what role estrogen plays, click here

Signs of low estrogen include dry skin, tender breasts, trouble concentrating, hot flushes, headaches, and mood swings. Often women going through perimenopause will experience a dip in estrogen and these estrogen boosting foods can make a difference. 

What Foods Boost Estrogen 


Tofu is produced from soy milk which is naturally high in phytoestrogens, specifically isoflavones. Tofu is a very versatile ingredient and can be used in anything from soup to stir fry.

Flax Seeds

Flaxseeds, otherwise known as linseeds, contain lignans which are a type of phytoestrogen. Flaxseed can be used to add nutrients to bread, salad, cereal or smoothies amongst other things and therefore can be a simple and effective way of ensuring you are eating plenty of estrogen boosting foods.

Sesame Seeds

Similar to flaxseeds, sesame seeds fall into the ‘estrogen boosting foods’ category due to their high levels of lignans. Often used in Asian cooking sesame contains 11.2mg of lignans per ounce making them an excellent choice to help boost your estrogen levels through food.


Soybeans, otherwise known as edamame, are known to be one of the best sources of phytoestrogens and therefore are one of the most effective estrogen boosting foods available. Edamame makes an excellent snack and is a convenient and delicious way to eat estrogen rich food.


Often used as a dip or spread, hummus is made from chickpeas and contains 993mcg of phytoestrogens per 100g making it a great choice. It’s ideal for snacking on with vegetables and provides a healthy and balanced way to add more phytoestrogens into your diet.


Garlic is part of the onion family and is a source of isoflavonoids, containing about 603mcg of phytoestrogens per 100g. Garlic is used in cooking throughout the world and therefore offers a simple way to include an estrogen rich food in your diet.

Dried Fruit

Dried fruit, such as apricots, prunes or dates, contain much higher levels of phytoestrogens than their fresh varieties. Dried apricots are a particularly good source containing 445.5mcg of phytoestrogens per 100g.

Wholegrain Bread

Bread which contains wholegrains, such as flax, rye, wheat, barley or oats, have naturally high levels of lignans, a kind of phytoestrogen, and depending on the concentration in an individual loaf, can be an excellent way to help boost estrogen levels through food.


Fennel is a flavourful and versatile herb which can be used in a variety of dishes. It also contains high levels of phytoestrogens making it ideal for boosting estrogen through food.

Alfalfa Sprouts

Alfalfa sprouts are a nutritious addition to salads, with high levels of vitamin K and vitamin C, they also have very high levels of phytoestrogens. The health benefits of alfalfa sprouts come as a result of being picked at the very early stages of growth and they contain 441.4g of phytoestrogen per 100g.

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