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.  When an individual is looking to help naturally boost their estrogen levels, estrogen boosting foods can make a big difference.

Here are ten estrogen boosting foods you can be building into your diet right now:


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.

Estrogen Boosting Foods

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.

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 contain 11.2mg of lignans per ounce making them an excellent choice to help boost your estrogen levels through food.

Estrogen Boosting Foods


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 make an excellent snack and are a convenient and delicious way to eat estrogen rich food.

Estrogen Boosting Foods


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.

Estrogen Boosting Foods


Garlic is part of the onion flamily 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.

Estrogen Boosting Foods

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.

Estrogen Boosting Foods

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.

Estrogen Boosting Foods


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.

Estrogen Boosting Foods

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.

Estrogen Boosting Foods



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