Are you navigating the challenges of perimenopause while juggling a demanding career? Discover how incorporating phytoestrogens into your diet can naturally support your hormonal health. Maybe you’ve heard someone mention phytoestrogens (maybe it was me) and you wondered what they were? In this post, I explain exactly what they are, what they do, and how to include more in your diet.
What Are Phytoestrogens?
Anything with the term ‘phyto’ means plant, and phytoestrogens are compounds found in certain foods that can interact with oestrogen receptors in our cells. Interestingly, they can have both pro- and anti-oestrogenic effects, meaning they help to regulate oestrogen levels in the body depending on what is needed.
Oestrogen is a key female sex hormone, and while we often focus on it during perimenopause as we progress into menopause, maintaining a healthy balance of this hormone is important at all stages of life.
How Phytoestrogens Support Female Health
Research suggests that phytoestrogens may play a role in:
- Reducing Menopausal Symptoms – Studies indicate that regular intake of phytoestrogens may reduce hot flushes, night sweats, and mood swings. A study by King’s College London and Zoe found that a diverse plant-based diet reduced psychological menopause symptoms by up to 44% and physical symptoms by 32%.
- Supporting Bone Health – As oestrogen levels decline, bone density decreases, increasing the risk of osteoporosis. Phytoestrogens may help maintain bone strength by exerting mild oestrogenic effects.
- Protecting Heart Health – The risk of cardiovascular disease rises after menopause. Some research suggests that phytoestrogen-rich foods, especially soy-based products, can help lower cholesterol and support heart health.
- Aiding Detoxification – Cruciferous vegetables, which contain phytoestrogens, also support liver detoxification, helping the body process hormones more efficiently.
- Managing Weight Gain – Visceral fat (fat stored around the middle) contains an enzyme that converts testosterone into oestrogen, which may explain why women often experience increased belly fat as they age. Eating phytoestrogen-rich foods can help modulate this effect while also providing essential nutrients.
Best Food Sources of Phytoestrogens & How to Include Them in Your Diet
Phytoestrogens are present in a variety of nutrient-dense foods, so including them in your diet means you’ll be getting a whole host of additional health benefits too!
Top Phytoestrogen-Rich Foods:
- Flaxseeds – High in lignans (a type of phytoestrogen) and also a great source of omega-3 fatty acids and fibre.
- Soy Products (Tofu, Edamame, Tempeh) – A well-researched source of phytoestrogens, also providing plant-based protein.
- Sesame Seeds – Rich in phytoestrogens and minerals like calcium.
- Dried Fruits (Dates, Prunes, Apricots) – Natural, portable sources of phytoestrogens and antioxidants.
- Garlic – Known for its anti-inflammatory properties alongside its phytoestrogen content.
- Cruciferous Vegetables (Brussels Sprouts, Kale, Cabbage, Broccoli) – Not only phytoestrogen-rich but also support hormone detoxification.
Easy Ways to Add More Phytoestrogens to Your Diet
- Stir ground flaxseeds into yoghurt, porridge, or smoothies.
- Swap frozen peas for soya beans (edamame) in stir-fries, soups, or salads.
- Sprinkle sesame seeds over salads or use tahini to make a creamy dressing.
- Snack on dried fruits like apricots or prunes for a natural sweet treat.
- Roast Brussels sprouts with olive oil and garlic for a delicious side dish.
Want More Recipe Ideas? Download my Hormone Balancing Recipes handout, packed with delicious ways to include phytoestrogens in your meals! Click here to download
Supplementing with Phytoestrogens
While I always encourage getting nutrients from food first, supplements can be helpful if you feel you need extra support or don’t enjoy many phytoestrogen-rich foods.
Some well-formulated options include:
🔹 Nutri Advanced – Megamag PeriMeno Plus
🔹 Biocare – Female Balance
🔹 Revive Active – Meno Botanicals
💡 Use code WHILL10 at checkout to get 10% off your supplements!
📌 This information is provided as a guide and is not intended to treat or cure any condition. Always seek professional advice before taking supplements or making significant dietary changes.
Final Thoughts: Embracing Phytoestrogens for Hormonal Health
Incorporating phytoestrogens into your daily diet is a simple and natural way to support your hormones through perimenopause, menopause, and beyond. By focusing on a variety of whole, plant-based foods, you’re not only helping your body adapt to hormonal changes but also boosting overall health with nutrient-rich, anti-inflammatory foods.
✅ Try adding just one or two phytoestrogen-rich foods to your diet each day and notice how your body responds!
Have you found that eating more phytoestrogens has helped you? Why not share this article and tag me on social media?
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Want to know more about ways to work with me?
There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.
On Facebook the Fab Female Nutrition Club is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I’ll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.
My Fab Female Nutrition Membership sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the 5 elements of health containing resources and guides to help support you in your health journey. And 6 group coaching calls a year, plus access to other member benefits such as discounts from group programs.
A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program it can help with many differing issues and we have had hugely impressive results – including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.
If you feel like you need a more bespoke option, then my 1:1 coaching is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. This is a fully supported program that last 6 months. We take a full health history, then create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way to guide you and ensure that you realise your true health potential. Find out more here.
