Estrogen-rich foods for menopause: What to eat for hot flashes, bone loss, and more?

Key Points

• No foods can increase estrogen levels, but the right diet can help reduce the effects of menopause symptoms like hot flashes and night sweats
• Plant compounds called phytoestrogens in foods like soy, flaxseeds, and legumes may provide some relief from symptoms
• A registered dietitian can provide a personalized menopause diet, whether someone is taking HRT or not

Menopause brings uncomfortable symptoms like hot flashes and night sweats that can disrupt daily life. While no food can increase estrogen levels, plant compounds called phytoestrogens may help ease symptoms naturally.

The best part? Many of these helpful foods may already be in your pantry or at your local grocery store. From soy products to flaxseeds, these everyday ingredients contain compounds that can provide gentle, estrogen-like effects to help ease the menopausal transition.

Let's explore how certain foods can become powerful allies during menopause.

Dealing with menopause

During menopause, your ovaries gradually stop producing estrogen. This hormonal shift is what causes many of the symptoms you experience.

Symptoms of menopause include:

• Hot flashes (sudden surges of intense heat that spread across the body)
• Night sweats (excessive sweating during sleep)
• Mood changes
• Sleep problems, such as insomnia
• Brain fog, memory issues, difficulty concentrating
• Fatigue
• Hair thinning or hair loss
• Bloating

Additionally, many women experience menopause weight gain as hormonal changes during this transition slow down metabolism and shift fat storage to the abdominal area, making it harder to maintain their usual weight even with the same diet and exercise routine.

"The hormonal changes during menopause represent a significant physiological transition that affects multiple body systems," notes Gia Eapen, MD. "While we cannot replace the body's natural estrogen production through diet alone, a strategic menopause diet may help provide symptom relief."

Can diet reduce menopause symptoms?

Here's what's important to understand: there are no foods that can actually increase estrogen levels in your body. However, certain foods contain plant compounds that can help manage symptoms like hot flashes and night sweats. Think of these foods as helpful support, not a replacement for hormones.

Dietary changes can make a real difference. One study suggests that following a Mediterranean-style diet, which emphasizes fresh fruits and vegetables, whole grains, olive oil, nuts, and fish, can decrease both the frequency and intensity of hot flashes.

Another study indicates that following a low-fat, vegan diet with cooked soybeans can also help reduce the occurrence of hot flashes.

But how exactly do foods help? This is where phytoestrogens come into the picture.

What are phytoestrogens?

Phytoestrogens are natural compounds found in plants that have a chemical structure similar to the estrogen your body makes. When you eat these foods, the phytoestrogens can bind to estrogen receptors in your body and provide mild estrogen-like effects.

The keyword here is ‘mild.’ Phytoestrogens are much weaker than your body's natural estrogen, but this gentle action can still provide benefits. Research shows that they can be 100 to 100,000 times weaker than the estrogen produced by the body.

These foods include soy products like tofu, legumes, and more.

Estrogen-rich foods for menopause

1. Soy

Soy foods, like tofu, tempeh, soy milk, and edamame, are excellent sources when it comes to phytoestrogens. They contain high levels of isoflavones, phytoestrogens that may mimic the effects of estrogen.

Research suggests that women who eat soy regularly report fewer hot flashes. In one study, the women followed a plant-based, low-fat diet that included a daily half-cup serving of soybeans in their meals. They experienced an 84% reduction in moderate to severe hot flash episodes over 3 months.

"There are many simple ways to incorporate soy into your daily meals," says Rita Faycurry, RD, Registered Dietitian. "Try adding tofu to stir-fries or blending it into smoothies for extra protein. Edamame makes a perfect snack, while tempeh works wonderfully in sandwiches or tossed into salads. And don't forget soy milk. It's an easy swap with your morning cereal or coffee."

2. Flaxseeds

Flaxseeds are a good dietary source of lignans (a type of phytoestrogen). These tiny seeds are highly nutritious and versatile.

Studies have shown that flaxseeds can help reduce the intensity of menopausal symptoms. They are also rich in omega-3 fatty acids, which benefit overall health.

"Incorporating flaxeeds into your diet is simple," says Faycurry, RD. "You can add ground flaxseeds to yogurt or oatmeal. You can also blend them into smoothies, toss them into salads for a crunch, or bake with flax eggs."

3. Legumes

Beyond soy, other legumes, like chickpeas, lentils, and beans, contain isoflavones.

These protein-rich foods help:

• Stabilize blood sugar
• Support healthy weight management
• Provide dietary fiber
• Contribute to heart health

4. Sesame seeds

Sesame seeds are convenient additions to almost any meal and are a good source of phytoestrogens. Recent findings are particularly promising for menopausal women. A 2023 study found that daily sesame seed intake in post-menopausal women positively affected their bone health.

Additionally, sesame seeds offer antioxidant benefits and may help improve cholesterol levels in post-menopausal women.

"Sesame seeds are easy to work into your meals," says Faycurry, RD. "You can sprinkle them on salads for extra flavor, add them on top of stir-fries, or mix them into homemade granola. You could also use tahini (sesame seeds ground with olive oil) as a spread or dip."

5. Cruciferous vegetables

"Cruciferous vegetables like broccoli, Brussels sprouts, and kale are excellent sources of phytoestrogens," says Faycurry, RD. "Try roasting Brussels sprouts with olive oil for a crispy side dish, add broccoli to stir-fries or pasta, blend kale into smoothies, or use cabbage in slaws and soups."

Bonus tips: What’s the best menopause diet?

Other nutrients beyond phytoestrogens play important roles during menopause.

1. Calcium

Bone health becomes a top priority as estrogen levels decline because bone loss is a symptom during and after menopause. Getting enough calcium can help.

"For calcium, focus on dairy products like milk, cheese, and yogurt," says Faycurry, RD. "Leafy greens such as kale and collard greens are excellent non-dairy options, while canned fish with bones like sardines and salmon provide both calcium and protein. Almonds and sesame seeds round out the list as convenient, calcium-rich snacks."

The US Recommended Dietary Allowance (RDA) for calcium for women is:

• Women, 19-50 years: 1,000 mg per day
• Women, 51-7 years: 1, 200 mg per day

However, bear in mind that some experts believe this level is high. The World Health Organization (WHO) recommends 500 mg a day, and the UK recommends 700 mg per day.

Natural food sources are the ideal way to meet calcium needs, but calcium supplements can help bridge the gap when dietary intake falls short.

💡Tip: Calcium works most effectively when paired with vitamin D, since Vitamin D helps your body absorb and use the calcium you consume.

2. Vitamin D

Vitamin D becomes extra important during menopause because declining estrogen levels make it harder for the body to produce and use this nutrient effectively.

• Bone health: Vitamin D plays an essential role in calcium absorption and bone health, which becomes increasingly important after menopause when bone loss accelerates.
• Vaginal health: Clinical studies demonstrate that vitamin D can improve vaginal health in postmenopausal women by reducing dryness and restoring healthy pH levels.
• Impact Mood: Vitamin D may help regulate moods, although more research is needed to fully understand its effects on other menopausal symptoms, like hot flashes.

The recommended Vitamin D levels for women are:

• 19-50 years: 600 IU (15 mcg)
• 51-70 years: 600 IU (15 mcg)
• Greater than 70 years: 800 IU (20 mcg)

Faycurry, RD, says, “For vitamin D, fatty fish like salmon, mackerel, and tuna are your best bets, plus egg yolks and Vitamin-D fortified foods."

3. B Vitamins

During menopause, B vitamins support your body when hormonal changes increase health risks.

Research shows that the benefits of B vitamins (folate, B6, B12, and B2) include:

• Lowering stroke risk by up to 24%
• Protecting memory and cognitive function
• Keeping bones strong to prevent fractures

"Getting enough B vitamins is easier than you might think," says Faycurry, RD. "Start with whole grain cereals or oatmeal, add spinach to salads and smoothies, include eggs at breakfast, and choose lean proteins like chicken or fish. Legumes are also B vitamin powerhouses that work great in soups and salads."

"Getting enough B vitamins is easier than you might think," says Faycurry, RD. "You can start your day with whole grain cereals or oatmeal, add leafy greens like spinach to your salads and smoothies, include eggs in your breakfast routine, and choose lean proteins like chicken or fish for lunch and dinner. Don't forget about legumes either. They're packed with B vitamins and work great in soups, salads, or as side dishes.”

Can a dietitian help with your menopause diet?

What you eat during menopause can make a real difference. A registered dietitian can be invaluable during this transition.

"Working with a registered dietitian during menopause can really help," says Faycurry, RD. "Typically, they look at your current eating habits, assess your health needs, identify foods that might worsen symptoms, and create a realistic eating plan that fits your lifestyle and preferences.”

Final thoughts: estrogen-rich foods for menopause

Managing menopause symptoms through food isn't about quick fixes. It's about making informed choices that support your body through this natural transition.

Some tips that might help reduce menopause symptoms:

• Eat phytoestrogen-rich foods
• Ensure adequate intake of calcium and vitamin D for bone health
• The Mediterranean diet pattern for overall symptom management
• Consider working with a registered dietitian for personalized guidance

Every woman's menopause experience is unique. What works for your friend might not work for you, and that's completely normal. Be patient with yourself as you discover which foods make you feel your best.

Combined with other healthy lifestyle choices and appropriate medical care when needed, these foods may help you navigate this life stage with greater comfort and confidence.

Find a menopause dietitian near you, covered by insurance.

Frequently asked questions (FAQs)

How do I increase my estrogen during menopause?

For significant estrogen replacement, you would need to discuss hormone replacement therapy (HRT) with your healthcare provider. You cannot increase estrogen levels through diet alone. However, you can consume phytoestrogen-rich foods, like soy products, flaxseeds, and legumes, to help ease menopause symptoms.

Which food is highest in estrogen?

Technically, no food contains actual estrogen. However, soybeans and soy products, like tofu and tempeh, contain high levels of phytoestrogens (plant compounds that mimic estrogen). Flaxseeds are also extremely rich in lignans, another type of phytoestrogen.

What should you eat during menopause”?

The best menopause diet focuses on a balanced diet rich in phytoestrogens (soy, flax, legumes), calcium, and vitamin D sources for bone health, plenty of fruits and vegetables, whole grains, and healthy fats. 

The Mediterranean diet pattern has shown particular promise for reducing menopause symptoms. It's also important to limit processed foods, excessive sugar, and alcohol, which may worsen symptoms like hot flashes.

Get your personalized menopause diet plan, covered by insurance.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.