Rich in isoflavones like genistein and daidzein.
✔️ Tofu, tempeh, edamame, unsweetened soy milk
Choose
fermented (tempeh)
when possible — easier to digest
❌ Avoid highly processed soy isolates (fake meats, protein bars)
Often high in additives
📌 Studies show moderate soy intake is safe and may reduce menopausal symptoms and breast cancer risk (especially in Asian populations).
2. Flaxseeds (Ground)
One of the richest sources of lignans, which support hormone metabolism.
May help regulate menstrual cycles
Supports liver detoxification of excess estrogen
High in fiber & omega-3s
Promotes gut health and reduces inflammation
💡 Tip: Grind flaxseeds before eating — whole seeds pass undigested.
🥣 Add 1–2 tbsp ground flax to oatmeal, smoothies, or yogurt daily.
3. Sesame Seeds
Packed with lignans, including sesamin, which supports liver function and hormone balance.
Sprinkle on salads, stir-fries, or avocado toast
Try tahini (sesame paste) in dressings and dips
✅ Also rich in calcium and healthy fats.
4. Chickpeas & Other Legumes
Contain modest amounts of isoflavones and coumestrol.
High in fiber and plant protein
Support stable blood sugar — key for hormone balance
Linked to improved ovulation in studies
🫘 Enjoy hummus, curries, roasted chickpeas, or lentil soups regularly.
5. Whole Grains (Oats, Barley, Rye)
Especially rye, which is high in lignans.
Fiber helps eliminate excess estrogen through the bowels
Slow-digesting carbs stabilize insulin — critical for PCOS and fertility
🌾 Choose whole, unprocessed grains over refined versions.
