Today we are talking about estrogen and how foods can affect levels. Estrogen is often called the female sex hormone, but its role in the body goes far beyond reproduction. It helps maintain bone strength, supports cardiovascular health, influences mood and memory, and contributes to healthy skin and tissues. When estrogen levels fluctuate or decline, particularly during perimenopause and menopause, women may experience everything from hot flashes and disrupted sleep to changes in body composition and energy.
Learn more, including our thoughts around soy, as well as other foods and drinks we recommend you include - and minimize - in your diet when it comes to influencing estrogen balance.
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What Is Estrogen And How Does It Change With Age?
It might surprise you to know that estrogen isn’t actually a single hormone - it’s a group of hormones that include estradiol, estrone, and estriol, and they all play different roles throughout a woman’s (and man’s - yes, men produce estrogen too!) life.
During reproductive years, estradiol is the predominant estrogen. As women approach menopause, estrogen production becomes less predictable, leading to fluctuations that can contribute to dreaded symptoms like hot flashes, night sweats, mood changes, and irregular periods.
After menopause, estrogen levels stay low, with estrone becoming the predominant circulating estrogen.
Food cannot stop this natural transition or reliably restore estrogen to premenopausal levels; however, a nutritious diet can help support the systems affected by hormonal changes, including bone health, cardiovascular function, blood sugar regulation, and digestive health.
Some foods may offer additional benefits because of how their natural compounds interact with estrogen receptors.
5 Foods That Support Healthy Estrogen Function
Ground Flaxseeds: A Source of Lignans. Flaxseeds are rich in lignans, plant compounds that gut bacteria convert into substances that may interact with estrogen in a positive way. They are a great source of fiber and plant-based omega-3 fatty acids that support overall health and fit well into an anti-inflammatory eating pattern.
Cruciferous Vegetables: Supporting the Body’s Natural Detoxification Processes. Broccoli, Brussels sprouts, kale, cauliflower, and cabbage contain glucosinolates, compounds that produce biologically active substances when the vegetables are chopped, chewed, or digested. One of these substances, indole-3-carbinol, has been studied for its potential effects on estrogen metabolism.
Fiber-Rich Foods: Helping the Body Process and Eliminate Estrogen. The liver metabolizes estrogen, and some estrogen metabolites are released into the digestive tract through bile. Certain gut bacteria can influence whether these compounds are reabsorbed or eliminated. Dietary fiber helps maintain regular bowel movements and supports a diverse gut microbiome, which can influence this process. Researchers are continuing to explore the relationship between the gut microbiome and estrogen regulation.
Healthy Fats: Supporting Health as Estrogen Declines. Healthy fats don’t directly raise estrogen levels, but they play an important role in hormone production and overall health. Estrogen helps regulate cholesterol metabolism and supports cardiovascular health, and these effects change as estrogen levels decline during menopause. Including sources of unsaturated fats, such as olive oil, avocados, nuts, seeds, and fatty fish, can help support healthy cholesterol levels and heart health during this transition.
Our VIP readers have access to why soy matters for estrogen, our takes on soy, our VIP Guide to Tofu, foods to avoid for estrogen health, and Dr. Weil’s Questions From the Corner on estrogen and cancer.