20 Foods That Increase or Decrease Estrogen

2. Sesame Seeds

Sesame seeds contain plant compounds called lignans, which are a type of phytoestrogen. Phytoestrogens are plant chemicals that can act like weak forms of estrogen in the body, so sesame seeds may have a mild influence on estrogen activity. These compounds do not replace the body’s natural hormones.

Instead, they bind to estrogen receptors and either create a small estrogen-like effect or block stronger natural estrogen from attaching. Sesame seeds also provide healthy fats, fiber, calcium, and iron. Fiber contributes to hormone balance by helping the body remove excess estrogen through digestion, which supports normal hormonal regulation.

Because sesame seeds are small and easy to add to meals, they are often sprinkled on vegetables, rice dishes, salads, or baked foods as part of regular dietary intake. Tahini, a paste made from ground sesame seeds, provides the same seed compounds and is another common way sesame is consumed. Light toasting can improve flavor, although excessive heat may slightly reduce some sensitive plant compounds over time.

3. Soy Products

Soy foods contain natural plant compounds called isoflavones. These compounds act in the body in a way that is similar to estrogen, although their effect is weaker. Isoflavones bind to estrogen receptors and create a mild estrogen-like response. Because of this activity, soy may help ease symptoms linked to reduced estrogen levels, such as vaginal dryness during menopause.

Common soy foods include tofu, tempeh, edamame, soy milk, soy flour, and soy protein isolate. Whole soybeans and foods made directly from them usually provide more isoflavones than highly processed products. Protein content also varies, with whole soybeans and soy protein isolate generally containing more protein than soy milk.

Fermented soy foods such as tempeh may also affect digestion differently because fermentation changes some of the plant compounds and can improve digestibility for some people. Regular intake is usually spread across meals, since the body processes isoflavones gradually rather than storing them in large amounts at one time.

4. Soy Milk

Soy milk is made from ground soybeans mixed with water. It contains isoflavones, plant compounds that mimic weak estrogen in the body. Isoflavones bind to estrogen receptors. By attaching to these receptors, they can create a mild estrogen-like effect, especially in people with low estrogen levels.

Research suggests that moderate soy intake is safe for most people who are not allergic to soy. Soy milk contains protein, and some brands add soy protein to increase the amount. Many brands enrich soy milk with calcium and vitamin D to make it similar to cow’s milk. Unsweetened versions have less added sugar, which can help maintain a balanced diet.

Isoflavone levels can vary between brands depending on how much soy protein remains after processing. Shaking the container before pouring helps redistribute solids that naturally settle during storage. Refrigerated soy milk usually has a shorter shelf life after opening than shelf-stable cartons because it lacks the same sealed storage.

5. Soy Yogurt

Soy yogurt is made from soy milk that has been fermented with live cultures. It does not contain dairy, so many people choose it as a plant-based alternative. Because it comes from soy, it contains natural plant compounds called isoflavones.

These compounds act in the body in a way that is similar to estrogen, although their effect is much weaker. In people with lower estrogen levels, such as those going through menopause, soy foods may help ease symptoms linked to reduced estrogen. Plain, unsweetened varieties provide protein without extra sugar and may better fit into a balanced diet.

Research on soy and hormones is still ongoing, but current evidence suggests that moderate soy intake is safe for most healthy adults. Some soy yogurt products are fortified with calcium and vitamin D, adding nutrients commonly found in dairy yogurt, while the live cultures used during fermentation can also influence texture, taste, and digestive tolerance.

6. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, kale, and bok choy. These vegetables contain natural plant compounds that influence how the body processes estrogen, including substances called glucosinolates. When eaten, the body breaks glucosinolates down into active compounds such as indole-3-carbinol and sulforaphane.

These compounds support liver enzymes involved in metabolizing and clearing excess estrogen from the body. This effect may matter for people who notice symptoms linked to higher estrogen levels, such as bloating or breast tenderness. They also provide fiber, which supports digestion and helps the body remove hormone byproducts through the stool.

Cruciferous vegetables are low in calories and nutrient-dense. Eating them several times a week, either raw or lightly cooked, fits into most healthy eating patterns. Light steaming or sautéing helps preserve beneficial compounds better than overcooking. Chopping or chewing these vegetables helps activate the enzymes that begin converting glucosinolates into their active.

7. Mushrooms

Mushrooms contain natural compounds that may influence how estrogen is produced in the body. Some varieties appear to affect an enzyme called aromatase, which helps convert certain hormones into estrogen. Aromatase plays a key role in estrogen formation. When its activity decreases, the body may produce less estrogen.

White button mushrooms have been studied most often, and early laboratory research suggests they may reduce aromatase activity under controlled conditions. However, human studies remain limited, so findings are not yet conclusive. In addition to their potential effect on aromatase, mushrooms provide fiber and antioxidants. Fiber supports gut health, and the digestive system helps break down and remove used hormones, including estrogen.

This process contributes to overall hormone regulation. Cooking mushrooms softens their cell walls, which can improve digestion and make some nutrients easier to absorb. Different mushroom varieties contain different amounts of bioactive compounds, so nutrient content can vary between white button, cremini, portobello, and shiitake mushrooms.

8. Red Grapes

Red grapes contain plant compounds called phytoestrogens. These natural substances can act in the body in a mild way that is similar to estrogen. One of the key compounds in red grapes is resveratrol, an antioxidant found mainly in the skin. Resveratrol can bind to estrogen receptors, which are the parts of cells that respond to estrogen.

By attaching to these receptors, it may create a weak estrogen-like effect or modify how natural estrogen interacts with cells. Because of this receptor activity, red grapes may have a small impact on how the body regulates estrogen. Red grapes also provide vitamin C, fiber, and other antioxidants.

Fiber supports digestion and helps the body remove waste, including hormone byproducts, which contributes to balanced hormone regulation. Most of the resveratrol remains in the skin, so eating whole grapes provides more of this compound than drinking filtered juice. Dark-colored grapes usually contain more antioxidant pigments because these compounds are concentrated in the outer skin.

9. Red Meat

Red meat includes beef, pork, lamb, and goat. It provides protein, iron, and zinc, which support muscle growth, oxygen transport, and immune function. The iron in red meat is heme iron, a form that the body absorbs more easily than iron from plant foods. Red meat may influence estrogen levels indirectly. Diets high in red and processed meat have been associated in some studies with higher estrogen levels in certain groups.

One possible explanation involves fat content. Body fat influences estrogen production and storage, so increased fat intake and higher body fat may lead to changes in hormone levels. Processed meats such as bacon, sausage, and deli meats often contain added salt and preservatives.

Regular high intake of these foods has been linked to increased risks of heart disease and high blood pressure, which is why health guidelines commonly recommend limiting red and processed meat consumption. Leaner cuts contain less saturated fat than heavily marbled cuts, which may help reduce excess calorie intake when red meat is eaten regularly.

10. Carbohydrates With Sugar and Flour

Foods made with added sugar and refined flour can influence estrogen levels over time. These carbohydrates digest quickly and cause a rapid rise in blood sugar. In response, the body releases insulin, a hormone that regulates blood sugar and can influence other hormones, including those involved in estrogen balance.

Refined flour comes from grains that have had most of their fiber and nutrients removed. Foods like white bread, white pasta, pastries, and many snacks lack fiber, causing rapid digestion and frequent blood sugar spikes. Sugary foods, including soda, candy, baked goods, sweetened cereals, and syrups, have a similar effect.

Frequent spikes in blood sugar and insulin can promote increased calorie storage and fat accumulation. Because body fat can produce estrogen, rising body fat levels may lead to higher estrogen levels, especially in adults who are overweight. Choosing whole grains instead of refined carbohydrates slows digestion because the natural fiber remains intact.

11. Kiwi

Kiwi does not contain significant amounts of phytoestrogens, which are plant compounds that act like weak estrogen in the body. It is not known to directly raise or lower estrogen levels. Instead, it may support hormone balance in indirect ways through its nutrient content.

Kiwi is rich in vitamin C, and one serving can provide most of a person’s daily requirement. Vitamin C supports immune function and helps protect cells from oxidative stress, which contributes to overall cellular and hormonal health. This fruit is a great source of fiber. Fiber supports digestion and helps the body remove excess hormones, including estrogen, through bowel movements.

Over time, a diet that includes adequate fiber may help maintain balanced estrogen activity. Kiwi also contains potassium, which helps support fluid balance and normal muscle function. The edible seeds and soft flesh both contribute to its fiber content, while the skin contains additional fiber if eaten after proper washing.

12. Avocados

Avocados contain healthy fats, fiber, and several key vitamins and minerals. They provide mostly monounsaturated fat, along with vitamin E, potassium, and small amounts of plant compounds. Avocados do not contain estrogen. However, their fat content plays a role in hormone production. The body requires dietary fat to make steroid hormones, including estrogen.

When fat intake is extremely low, normal hormone production can be disrupted. Avocados contain plant sterols, which are similar in structure to cholesterol. Because cholesterol is used to make estrogen and other steroid hormones, avocados may indirectly support steady hormone production by helping maintain healthy cholesterol levels.

The fiber in avocados contributes in another way. Fiber supports digestion and helps the body remove excess estrogen through waste. This process may assist in maintaining balanced estrogen levels over time. Avocados are calorie-dense, with one medium fruit containing about 240 calories. Eating them in large amounts may contribute to weight gain, and increased body fat can raise estrogen production because fat tissue produces estrogen.

13. Grass-Fed Beef

Grass-fed beef comes from animals raised on pasture and, when labeled as hormone-free, does not contain added synthetic hormones. Like all animal products, it contains naturally occurring hormones, but these are present in very small amounts. Grass-fed beef does not contain plant estrogens such as those found in soy or flax.

Current evidence suggests that normal portion sizes are unlikely to raise estrogen levels in a meaningful way. Nutritionally, beef provides protein, iron, zinc, and B vitamins. These nutrients support muscle function, energy production, and red blood cell formation.

Iron from red meat is easily absorbed and helps maintain healthy levels, which is important because low iron can affect overall health and hormone balance in some women. Grass-fed beef has a slightly different fat profile than grain-fed beef, with more omega-3 fats that support cell structure and hormone signaling. It also tends to be leaner, which may slightly reduce total saturated fat intake depending on the cut chosen.

14. Eggs

Eggs contain small amounts of naturally occurring hormones, including estrogen, because they come from animals. Most of this hormone content is found in the yolk. However, the amount is too low to significantly affect estrogen levels in the body. After eggs are eaten, the digestive system breaks down their proteins and fats into smaller components.

This process limits how much of any natural hormone from food can enter the bloodstream in an active form. Instead of directly altering hormone levels, eggs provide nutrients that support normal hormone function. Dietary fat supplies building blocks for steroid hormones, and vitamin D helps regulate hormones, including those related to estrogen.

Adequate protein intake supports tissue repair and the organs involved in hormone production. Egg yolks also provide choline, a nutrient that supports liver function and normal cell membrane structure. Cooking eggs also improves protein digestibility by changing the structure of the egg proteins through heat.

15. Beer

Beer can influence estrogen levels through more than one pathway. It contains alcohol, which affects how the body processes hormones. The liver normally breaks down and clears excess estrogen, but alcohol can slow this process. When estrogen breakdown decreases, circulating levels may rise.

Beer also contains hops, a plant used for flavoring. Hops provide natural compounds called phytoestrogens, which are plant substances that act like weak forms of estrogen in the body. These compounds can bind to estrogen receptors and produce mild estrogen-like effects, particularly with regular intake. With frequent or heavy consumption, these combined effects may contribute to higher estrogen activity over time.

Alcohol can increase inflammation and disrupt normal hormone balance. In women, higher estrogen levels may affect the menstrual cycle. In men, long-term heavy drinking can lower testosterone, which may lead to relatively higher estrogen activity. The amount of phytoestrogen from hops varies between beer types because brewing methods and hop content are not the same in every product.

16. Butter

Butter is a dairy product made from milk fat and is high in saturated fat. Saturated fat can influence cholesterol levels in the body, and cholesterol serves as a building block for steroid hormones, including estrogen. For most people, eating butter in normal portions does not directly cause large changes in estrogen levels.

Over time, diets high in saturated fat may contribute to weight gain in some individuals. This is relevant because body fat can produce estrogen. As body fat increases, estrogen production may also rise, especially in those who already carry excess weight. In this way, higher butter intake may influence hormone balance indirectly through its impact on overall fat intake and body composition.

Butter also contains small amounts of fat-soluble vitamins such as vitamin A, which are naturally present in milk fat. Because butter contains very little water, it is often used in cooking to add flavor and help brown foods during heating.

17. Olive Oil

Olive oil is a plant-based fat made from pressed olives and is a central part of the Mediterranean diet, which emphasizes fruits, vegetables, whole grains, fish, and healthy fats. Olive oil is rich in monounsaturated fat. This type of fat supports heart health and may help reduce chronic inflammation.

Since ongoing inflammation can interfere with normal hormone signaling, lowering inflammation may help the body maintain balanced estrogen activity. Olive oil contains polyphenols, natural compounds with antioxidant effects. These antioxidants help protect cells and support normal hormone function. Extra virgin olive oil usually contains more polyphenols because it undergoes less processing than refined olive oil.

Its flavor and nutrient stability are best preserved when stored away from heat and direct light. Using olive oil in place of solid fats can also reduce overall saturated fat intake in daily meals. Its natural flavor can vary depending on the olive variety and harvest stage, ranging from mild to slightly peppery.

18. Asparagus

Phytoestrogens can bind to estrogen receptors. When they attach, they may create a mild estrogen-like effect or compete with stronger natural estrogen for receptor sites. Because these effects are weak, asparagus does not strongly raise or lower estrogen levels, but it may contribute to subtle balancing activity in some individuals.

Asparagus also supports hormone health indirectly through its nutrient content. It provides folate, essential for cell growth and repair, supporting healthy tissues that produce and regulate hormones. Asparagus is low in calories and rich in antioxidants, which protect cells from oxidative stress and support normal hormone function.

It also contains fiber, which supports digestion and helps the body remove hormone byproducts through regular bowel movements. Its natural potassium content also helps support fluid balance and normal muscle activity. Light cooking softens the stalks and can make the fiber easier to digest while preserving most of its nutrients. The tips are usually more tender than the lower stalks, which often need slightly longer cooking.

19. Dark Chocolate

Dark chocolate contains plant compounds called flavonoids. Some flavonoids can act as weak phytoestrogens, which are natural plant substances that bind to estrogen receptors in the body. However, the amount of phytoestrogen activity in dark chocolate is low compared to foods such as Soy or Flaxseed.

Because of this, it is unlikely to cause a significant rise or drop in estrogen levels, and large amounts would be required to produce a noticeable hormonal effect. Dark chocolate also provides magnesium and small amounts of iron. These nutrients support muscle function, blood health, and overall cellular activity.

The overall impact depends partly on sugar content. Many chocolate products contain added sugar and fat. High sugar intake can contribute to weight gain, and increased body fat can raise estrogen production because fat tissue produces estrogen. Products with a higher cocoa percentage usually contain more flavonoids and less added sugar than sweeter chocolate varieties.

20. Brussels Sprouts

Brussels sprouts are cruciferous vegetables that contain natural plant compounds called glucosinolates. When eaten, the body breaks glucosinolates down into active substances that support the liver’s role in processing and clearing estrogen. The liver is responsible for breaking down and preparing estrogen for removal from the body.

By supporting these metabolic pathways, Brussels sprouts may help the body manage and eliminate excess estrogen more efficiently rather than directly blocking it. Brussels sprouts also provide fiber, vitamin C, folate, and potassium. Fiber supports digestion and helps remove hormone byproducts, including estrogen, through bowel movements. This process contributes to balanced hormone regulation over time.

Light steaming helps soften their texture while preserving more of their beneficial plant compounds than prolonged boiling. Cutting them in half before cooking can help heat reach the center more evenly and shorten cooking time. Roasting can also bring out a sweeter flavor because natural sugars become more noticeable as the outer leaves brown.