Phytoestrogens are chemicals found in plants that stimulate estrogen production and may act as a mild form of hormone replacement therapy, reducing menopausal symptoms. The major groups of phytoestrogen foods contain lignans, isoflavones, flavones and coumestans. Foods such as soybean products and flaxseed may need to be monitored by your physician, in particular when estrogen levels predominate over progesterone levels, which can cause irregular menstruation and water retention.
Foods Containing Lignans
According to the Linus Pauling Institute, although most research on phytoestrogens has centered on soy isoflavones, foods containing lignans are the main Western dietary foods that stimulate estrogen production. Lignans are found in seeds such as flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds and poppyseed. They are also found in whole grains such as barley, rye, oats and wheat bran. Fruits, especially berries, beans, legumes and vegetables also contain lignans. The richest dietary source of lignans is flaxseed. Flaxseed oil, however, does not provide estrogen-producing lignans unless ground flaxseed is added.
The estrogen-mimicking lignans in flaxseed, according to information provided by the University of Maryland Medical Center, may protect the body from cancer. However, scientists are uncertain as to whether or not flaxseed is helpful or harmful for breast cancer.
Foods Containing Isoflavones
Foods rich in estrogen-producing isoflavones are soybeans and soybean products such as tofu, soy yogurt and soy milk. Flavonoid phytoestrogens are antioxidants and may help reduce breast and prostate cancer or protect against osteoporosis and menopausal symptoms such as hot flashes, although relevant research is inconclusive. Other plant sources of isoflavones are red clover sprouts, chick peas, black beans, alfalfa, licorice root, parsley and whole grains.
Foods Containing Coumesterol
Foods that contain coumestans or coumesterol also stimulate estrogen production. These include green beans, red beans, cow peas, split peas, olives, red clover, alfalfa and soy sprouts. Too much of these and other phytoestrogenic foods can cause an estrogen predominance over progesterone and produce symptoms such as anxiety, weight gain, menstrual irregularity, palpitations and headaches. Consult with your doctor if you suspect your diet is causing these symptoms.
Other phytoestrogenic vegetables that stimulate estrogen production include celery, carrots, fennel, squash, potatoes, pumpkins, garlic and cabbage. Phytoestrogenic fruits include cherries and plums. Sorrel, sage, aniseed, corn oil, bakers yeast, hops, licorice and alcoholic drinks also stimulate an increase in estrogen.
Foods Containing Estrogen-Like Compounds
Estrogen-like compounds such as estrone, estriol and estradiol are found in plant sources such as apples, rice, French beans and licorice.
