An Estrogen-Enhancing Diet Guide

An orchestra of hormones modulates our bodies each day, and when they're in balance, we experience harmony. However, imbalances—like low estrogen—can result in symptoms such as fatigue, hair loss, and irregular periods.

Estrogen levels naturally decrease as women age, with low estrogen levels commonly associated with menopause (usually beginning around age 51). When estrogen levels fall, several noticeable symptoms may emerge, including:

  • Changes to your menstrual period
  • Headaches
  • Moodiness
  • Hot Flashes
  • Dry Skin
  • Difficulty Concentrating
  • Breast Tenderness
  • Vaginal Dryness
  • Irregular or Absent Periods

But don't fret - lifestyle changes, particularly dietary modifications, can play a significant role in boosting estrogen levels. This blog post explores ways you can enhance your diet to increase your estrogen naturally.

Understanding Estrogen

Estrogen, primarily considered a female sex hormone, plays an essential role in both women and men. It influences the menstrual cycle, mood, bone health, and even cardiovascular function. However, when estrogen levels plummet, it can lead to uncomfortable symptoms and increase the risk of conditions like osteoporosis.

immune boosting citrus salad recipe

Immune-boosting citrus salad recipe from the Jihi kitchen

Foods to Boost Estrogen

Adopting a diet rich in phytoestrogens and other hormone-balancing nutrients can remarkably support your estrogen levels. Let's explore these estrogen-rich foods:

1. Foods Rich in Phytoestrogens
Phytoestrogens are plant compounds that mimic estrogen in your body. These estrogen-rich foods can be helpful for rebuilding dropping estrogen levels with age:

  • Soy Products: Foods like tofu, tempeh, and edamame are high in isoflavones, a type of phytoestrogen.
  • Flaxseeds: Apart from being a fantastic source of Omega-3 fatty acids, flaxseeds are also high in lignans, another type of phytoestrogens.
  • Sesame Seeds: Rich in lignans, sesame seeds also boost a heart-healthy profile, making them a great addition to your diet.
2. Fruits and Vegetables
Certain fruits and vegetables are known to have an estrogenic effect:
  • Berries: Strawberries, blueberries, and raspberries are rich in antioxidants and provide phytoestrogens.
  • Cruciferous vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts have compounds that help regulate estrogen levels.

3. Dietary Fiber
Fiber-rich foods, like prunes, can help maintain balanced hormonal levels by promoting proper digestion and the elimination of excess hormones:

  • Whole Grains: Foods like whole wheat, oatmeal, and brown rice are fiber-rich and support estrogen regulation.
  • Legumes: Beans, lentils, and chickpeas are great sources of dietary fiber. 

jihi strawberry kombucha recipe

Cut back on drinking with mocktails, like this Strawberry Kombucha 

Foods to Consume Moderately

The moderation of specific food groups is equally important for maintaining hormonal balance:

  • Alcohol: Excessive alcohol may disrupt the balance of estrogen and other hormones. Enjoy alcohol in moderation or consider cutting it out entirely. 
  • Refined carbohydrates and sugars: High intake may interfere with estrogen regulation. Opt for whole foods over processed ones, and monitor your sugar intake.

estrogen enhancing lifestyle

Harnessing the Power of Lifestyle

To accompany your estrogen-enhancing diet, consider other lifestyle measures as well. Regular exercise, reducing stress, getting enough sleep, and maintaining a healthy weight can all contribute to improved hormone balance.

If supplementing your diet doesn't seem to cut it, there are other ways to support natural estrogen levels. Here are a few: 

  • Vitamins and Minerals: Consuming certain vitamins, minerals, and herbal supplements can also help increase estrogen levels. For instance, B vitamins, vitamin D, and the mineral boron may have a role to play. Laboratory testing can reveal common vitamin deficiencies that can play a role in hormone imbalances.
  • Supplementation: Consider supplements and plant extracts such as DHEA, black cohosh, chasteberry, evening primrose oil, red clover, dong quai, and ashwagandha. Additionally, getting more vitamin E, adding in ginseng, and using flaxseed oil can help support estrogen levels.
  • Exercise: Regular physical activity and maintaining a healthy body weight can also aid in balancing hormone levels, including estrogen.


Hormonal health is a delicate yet crucial factor in our lives. By embracing an estrogen-rich diet, you can aid your efforts concerning hormonal balance. However, make sure to approach dietary changes with a balanced perspective. What works for some might not work for everyone. As always, we recommend talking to a healthcare professional or nutritionist to discuss any significant changes to your diet.

To estrogen equilibrium and beyond!