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Foods to Eat and Avoid to Boost Estrogen During Menopause

Menopause is a natural biological process that marks the end of a woman's reproductive years. During this stage, hormonal changes occur, including a decline in estrogen levels. Estrogen plays a vital role in various bodily functions, including bone health, heart health and overall well-being. Therefore, it is crucial for women to focus on maintaining adequate estrogen levels during menopause.

While hormone replacement therapy is a common approach, dietary changes can also have a significant impact. In this article, we will explore foods to eat and avoid to boost estrogen levels during menopause. This way, you know what estrogen boosting foods for menopause to add to your diet, as needed.

Estrogen Boosting Foods for Menopause

Red Wine

While red wine is often associated with potential health benefits due to its antioxidant content. Here are a few potential ways red wine could have an impact, though further research is needed to confirm these effects:

Antioxidant properties: Red wine contains antioxidants, such as resveratrol, which have been studied for their potential health benefits. Resveratrol is known for its anti-inflammatory and antioxidant properties, which may help reduce oxidative stress in the body.

Cardiovascular health: Menopause is associated with an increased risk of cardiovascular disease. Some research suggests that moderate red wine consumption, due to its potential antioxidant and anti-inflammatory properties, may have a positive impact on heart health. However, it's important to note that the risks and benefits of alcohol consumption need to be carefully weighed, and other lifestyle factors like a healthy diet and regular exercise are also crucial for maintaining heart health during menopause.


Soy products, such as tofu, tempeh and edamame, contain phytoestrogens called isoflavones. These compounds have a chemical structure similar to estrogen and can bind to estrogen receptors in the body, exerting weak estrogenic effects. Including moderate amounts of soy in your diet can help supplement declining estrogen levels.


Chickpeas, also known as garbanzo beans, are an excellent source of plant-based protein and fiber. They also contain phytoestrogens, including lignans and isoflavones. Incorporating chickpeas into your meals can provide essential nutrients while promoting hormonal balance.


Many fruits offer health benefits and can support estrogen production. Fruits like apples and pears contain phytoestrogens as well as vitamin C, which aids in the production of collagen, a protein that supports healthy skin and vaginal tissues. Additionally, berries like strawberries, raspberries, cranberries and blueberries are high in isoflavones and promote higher estrogen levels.


Grains such as wheat bran, barley and rye are high in phytoestrogens, and whole grains like oats, quinoa and brown rice are rich in fiber, vitamins and minerals. These foods promote a healthy gut, which is crucial for efficient estrogen metabolism. Including whole grains in your diet can help maintain hormonal balance and support overall well-being.


Beans, such as black beans, lentils and kidney beans, are an excellent source of plant-based protein and fiber. They also contain phytoestrogens that can mimic the effects of estrogen in the body. Adding beans to your meals provides essential nutrients and supports hormonal health.

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Foods to Avoid During Menopause

Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower and cabbage contain compounds called glucosinolates. These compounds can interfere with estrogen metabolism, potentially leading to lower estrogen levels. While cruciferous vegetables offer many health benefits, it is advisable to consume them in moderate amounts during menopause.

Broccoli Sprouts

Broccoli sprouts contain a high concentration of a compound called sulforaphane, which has been shown to have anti-cancer properties. However, sulforaphane may also reduce estrogen levels. Therefore, it is best to limit the consumption of broccoli sprouts if you are aiming to boost estrogen during menopause.


Beets are a nutritious vegetable packed with vitamins, minerals and antioxidants. However, they contain a compound called betaine, which can interfere with estrogen levels. While beets can still be included in a balanced diet, it is advisable to consume them in moderation during menopause.


Avocados are a popular and healthy fruit known for their monounsaturated fats and various nutrients. However, they also contain a compound called beta-sitosterol, which may inhibit the production of estrogen. While avocados have numerous health benefits, it is advisable to moderate their consumption if you are looking to boost estrogen levels.

Red Meats

Red meats, such as beef, lamb and pork, are high in saturated fats and cholesterol. These unhealthy fats can disrupt hormone balance and promote inflammation in the body. Consuming excessive amounts of red meat during menopause can potentially hinder estrogen production. It is best to choose lean protein sources like poultry, fish or plant-based alternatives.

Final Notes

Maintaining optimal estrogen levels during menopause is essential for overall health and well-being. While hormone replacement therapy is a common approach, dietary changes can also make a significant impact. Including foods like soy, chickpeas, fruits, grains and beans can provide phytoestrogens and other essential nutrients to support hormonal balance. On the other hand, it is advisable to moderate the consumption of cruciferous vegetables, broccoli sprouts, beets, avocados and red meats, as they may interfere with estrogen levels.

It is important to note that individual dietary needs and preferences may vary. Consulting with a healthcare professional or a registered dietitian can provide personalized advice based on your specific situation. By making informed dietary choices, women can navigate menopause with greater ease and support their overall health during this transformative stage of life.