The 12 best foods for menopause - how phytoestrogens, lignans, coumestans, and more can help

When it comes to managing menopause naturally, diet plays a key role. Certain plant-based compounds, known as phytoestrogens, can mimic oestrogen in the body, helping to balance hormone levels and reduce symptoms like hot flashes, mood swings, and fatigue.

In this post, we’ll explore the different types of phytoestrogens, including lignans, coumestans, isoflavones, stilbenes, and flavonoids, and show you the best foods to incorporate into your diet to help support your hormonal health during menopause.

What are phytoestrogens and why do they matter?

Phytoestrogens are natural compounds found in plants that mimic the effects of oestrogen in the body. As oestrogen levels drop during menopause, these compounds can step in to help reduce symptoms like hot flashes, bone loss, and mood swings. There are several types of phytoestrogens, each offering unique benefits:

• Lignans: Found in seeds and whole grains, lignans help balance oestrogen levels.
• Isoflavones: Common in soy products, isoflavones are known for their ability to reduce hot flashes and support bone health.
• Coumestans: These are found in legumes and sprouts and offer hormone-balancing effects.
• Stilbenes: Best known in the form of resveratrol, found in red wine and grapes, stilbenes are great for heart health and reducing inflammation.
• Flavonoids: Found in berries, citrus fruits, and tea, flavonoids support overall hormone health and offer antioxidant benefits.

By including foods that are rich in these compounds, you can naturally support your body through the hormonal changes of menopause.

Top 12 foods to support hormonal balance during menopause

Here are the best foods that combine these powerful phytoestrogens, making them ideal for managing menopause symptoms:

1. Flaxseeds

• High in lignans, flaxseeds are one of the richest sources of this phytoestrogen. They can help balance oestrogen levels, making them a powerful addition to your daily routine. Try adding them to smoothies, oatmeal, or yogurt.

2. Soy Products (tofu, edamame, tempeh, soy milk)

• Rich in isoflavones, soy products are perhaps the most well-known phytoestrogens. They’ve been shown to reduce hot flashes and support bone health. Incorporate tofu into stir-fries, or sip on soy milk for a simple, nutritious snack.

3. Alfalfa Sprouts

• High in coumestans, alfalfa sprouts are one of the top sources of this type of phytoestrogen. They can easily be added to salads or sandwiches for a light, crunchy addition.

4. Berries (strawberries, blueberries, raspberries)

• Packed with flavonoids and stilbenes (like resveratrol), berries not only offer hormone-balancing benefits but are also rich in antioxidants. Add them to your morning cereal or enjoy them as a snack.

5. Sesame seeds

• Another great source of lignans, sesame seeds can support bone health and hormone balance. Sprinkle them on salads, toast, or even add them to your baked goods.

6. Chickpeas (and Other Legumes)

• Rich in both isoflavones and coumestans, chickpeas are a great source of plant-based protein and hormone-balancing compounds. Add them to salads, stews, or make a quick hummus for a healthy snack.

7. Red grapes (and red wine in moderation)

• Red grapes, and especially red wine, are known for their stilbene content, particularly resveratrol. This compound supports heart health and helps reduce inflammation. Enjoy a small glass of red wine in moderation, or snack on grapes for an antioxidant boost.

8. Lentils

• Like chickpeas, lentils are rich in isoflavones and coumestans, helping with hormone balance and providing essential nutrients. Lentils are perfect in soups, salads, or as a hearty side dish.

9. Whole grains (oats, barley, brown rice)

• Whole grains are packed with lignans and fiber, which support hormone balance and digestion. Enjoy a bowl of oatmeal in the morning, or include barley and brown rice in your meals.

10. Garlic

• Known for its immune-boosting properties, garlic also contains phytoestrogens that can help balance estrogen levels. Use garlic liberally in your cooking to enjoy both its flavor and health benefits.

11. Green tea

• Rich in flavonoids, green tea supports overall hormone health and offers a powerful dose of antioxidants. Sip on green tea throughout the day for its calming and health-boosting effects.

12. Pinto beans

• Pinto beans are another great source of coumestans and isoflavones. They are perfect in chili, salads, or as a side dish to support hormone balance and provide essential nutrients.

How to incorporate these foods into your diet

Incorporating these phytoestrogen-rich foods into your daily diet doesn’t have to be complicated. Start your day with flaxseed oatmeal, add tofu or chickpeas to your lunch salads, or sprinkle sesame seeds on your favourite dishes. Small changes like these can lead to big improvements in how you feel during menopause.

Managing menopause symptoms doesn’t always have to rely on medication. By incorporating phytoestrogen-rich foods like flaxseeds, soy, berries, and legumes into your diet, you can help naturally balance your hormones and reduce symptoms like hot flashes, mood swings, and fatigue. These foods offer a simple, natural way to support your body through the changes of menopause.