Pantry Staples: Say Hello to Phytoestrogens! 

by Kirsten

From life’s amazing transformations to hormonal rollercoasters, nature offers phytoestrogens to help women find balance during perimenopause. Found in plant-based compounds they mimic the effects of estrogen. When our bodies produce less estrogen during perimenopause, phytoestrogens can step in and offer a helping hand. They act like weak estrogens, gently nudging your hormonal balance back in the right direction.

If you’re looking for a natural approach to managing perimenopause, or if hormone replacement therapy (HRT) isn’t an option for you, phytoestrogens can be a powerful ally.  They’re not a magic bullet, but incorporating them into your diet can be a great way to support your body during this transition.

The beauty of phytoestrogens is they’re not a one-size-fits-all solution. Some phytoestrogens have a weak estrogenic effect, while others can actually block the stronger effects of your own remaining estrogen. This flexibility makes them suitable for a wider range of women experiencing perimenopause symptoms.

So, where can you find these wonder-women of the plant world? The good news is, phytoestrogens are readily available in many delicious and nutritious foods! 

The Shopping List:

  • Flaxseeds: These tiny powerhouses are packed with lignans, a type of phytoestrogen. Sprinkle them on salads, cereal, or even bake them into muffins.
  • Soy products: Tofu, tempeh, and edamame are all excellent sources of isoflavones, another type of phytoestrogen.
  • Legumes: Beans, lentils, and chickpeas are not only a great source of protein and fiber, but they also contain phytoestrogens. Enjoy them in soups, stews, or dips.
  • Whole grains: Oats, barley, and brown rice all contain varying amounts of phytoestrogens. Start your day with a fiber-rich breakfast bowl!
  • Fruits and vegetables: Apples, pears, carrots, and even dried fruits like dates can contribute some phytoestrogens to your diet. Explore vegetarian and vegan recipes that naturally incorporate phytoestrogen-rich ingredients.
  • Smoothie party: Blend together fruits, vegetables, and flaxseeds for a delicious and nutritious drink.

Remember, consistency is key! Aim to incorporate phytoestrogens into your daily diet for optimal benefits. It’s important to note that everyone’s body reacts differently. While some women find significant relief from incorporating phytoestrogens, others may experience minimal effects. Perimenopause can be a challenging time, but with a little support from nature and a healthy diet rich in phytoestrogens, you can navigate this transition with more ease so, embrace the power of plants and find your own natural balance!

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