Phytoestrogens are plant-derived substances that act like the hormone estrogen. These substances attach themselves to the body's estrogen receptors. This not only limits the ability of excess estrogen to do harm, but also provides an estrogen substitute for those who produce too little estrogen. Proponents claim phytoestrogens may help with menopausal symptoms, but research has produced inconclusive results.
Beans and Legumes
Soybeans are one of the top dietary sources of phytoestrogens. Nearly all soy products, including tofu, tempeh, soy milk and soy yogurt, are rich in phytoestrogens. Whole soybean foods like tofu and soy milk are the best sources. The exception is soy sauce, which is low in phytoestrogens. Even so, it's wise to limit your consumption of highly processed soy products like soy cheese and soy burgers, advises acupuncturist Dr. Ben Kim of DrBenKim.com. Chickpeas and hummus, a chickpea mash, are also good sources.
Seeds and Nuts
Another food packed with phytoestrogens is flax seed. Sesame is nearly as rich. To obtain the most nutrients from these seeds, grind them and use them within one day. Sunflower seeds also contain phytoestrogens, but in lower amounts than do flax and sesame seeds. For a convenient dose of phytoestrogens, snack on a handful of pistachios. Chestnuts are another good source. Roasting is one way to prepare chestnuts, but you can also eat them raw, use them as a potato substitute or add chopped chestnuts to baked goods as well as meat and vegetable dishes.
Fruits and Vegetables
Although fruits and vegetables aren't typically rich in phytoestrogens, some do contain significant amounts. Certain sprouts, particularly soy bean, mung bean and alfalfa sprouts, are rich sources, notes the website Dietary Fiber Food. Add these sprouts to sandwiches or toss them in salads. Garlic is another option. To get your phytoestrogens while satisfying your sweet tooth, try dried apricots and dried dates.
Grains
Certain grains and grain products can also help you add phytoestrogrens to your diet. Flax bread is one of the best choices. If you're not able to find flax bread or flax flour to make your own, try multigrain bread, which also provides phytoestrogens. Oats and barley contain some phytoestrogens, too, although not in large amounts.
