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Got a few minutes? Let’s learn about foods that might help you conceive.
If you’re curious about how some simple tweaks to your diet might boost your fertility, this is for you.
We’ll discuss dietary estrogens—those naturally occurring compounds in foods that might just be the unsung heroes of hormone health when you’re Trying To Conceive (TTC).
From the veggies on your plate to the grains in your bowl, we’re going to explore how incorporating foods rich in dietary estrogens can potentially help balance your hormones and increase your fertility.
Key Takeaways
Eating a balanced diet rich in natural phytoestrogens is just one piece of the puzzle, but it’s a tasty and healthy one!
- What’s dietary estrogen? We’ll explore what dietary estrogens are, how they mimic your body’s natural estrogen, and how they help balance hormone levels.
- If you’re looking to boost your fertility, consider adding some of these estrogen-friendly foods to your diet. A balanced, nutritious diet can work wonders when you’re TTC, and these foods help your body feel more in tune with the changes it’s going through.
- Top foods to include in your diet: Find out which plant-based foods are rich in phytoestrogens, like vegetables (broccoli, cauliflower), fruits (citrus), and grains (oats, barley), and soy-derived products (tofu, tempeh).
- How to balance estrogen naturally? Aside from food, discover lifestyle tips that keep your estrogen in check. Plus, learn how using the Inito fertility monitor can be your go-to tool to predict and confirm ovulation.
Note: Dietary estrogens can help balance hormones but aren’t a cure-all. If you’re TTC, always chat with your healthcare provider before making significant dietary changes or starting supplements—they’ll give you tailored advice.
What's the Role of Estrogen in Fertility?
Estrogen is one of those hormones that doesn’t always get the spotlight, but if you’re trying to get pregnant, it’s one you definitely want to pay attention to.
Think of estrogen as your body’s prep team for pregnancy.
What are its key functions?
- Regulating your menstrual cycle
- Supporting the development of eggs in your ovaries
- Thickening the uterus lining, making it the perfect place for a fertilized egg to settle in.
So, yeah—Healthy estrogen levels are essential when it comes to starting a family. It ensures your body runs smoothly during your fertility journey.
But balancing estrogen can be challenging, as it fluctuates throughout a woman’s life, especially during menstruation and pregnancy.
Let’s help you identify if you’ve low estrogen levels.
What Are Signs of Low Estrogen?
If your body’s trying to say, “Hey, something’s off here!” listen to it first. You may notice some signs of low estrogen, such as:
Irregular or missed periods
If your cycle is all over the place, or you’re skipping periods entirely, estrogen could be part of the problem. This is especially true if you’re trying to conceive and can’t pinpoint when you’re ovulating.
Hot flashes or night sweats
This is more common in perimenopausal women, but low estrogen can sneak up on you at any age.
Waking up in the middle of the night drenched in sweat? That’s estrogen giving you a little reminder it’s not where it needs to be.
Dry skin or thinning hair
Estrogen plays a crucial role in maintaining the health of your skin and hair. When the levels dip, you may notice your skin becoming drier, or your hair is no longer as thick as it used to be.
Mood swings or irritability
Estrogen also has a role in balancing your mood. Low levels can leave you feeling more emotional or just, well, kind of “off.” You might even experience feelings of anxiety or depression.
Vaginal dryness
Estrogen helps keep your lady parts hydrated. If you notice things feeling a little less slippery down there, it could be due to low estrogen levels. This can also make intimacy a bit uncomfortable.
Infertility issues
If you’re having trouble getting pregnant, low estrogen might be the culprit. It can affect your ability to ovulate, which obviously impacts your chances of conceiving.
That’s where tools like the Inito Fertility Monitor come in handy. In just 10 minutes, you can confirm ovulation by tracking key hormones, including LH, estrogen, PdG, and FSH, right at home.
Read more: 11 Natural Ways and Diet Tips to Balance Your Hormones
Fertility foods: What you should be eating?
If you’re on the journey to getting pregnant, what you eat plays a significant role in fertility. Specifically, certain foods contain dietary estrogens, natural compounds that act like estrogen in your body to prevent hormonal imbalance and may even influence your fertility.
Try out these natural sources of dietary estrogens/plant-based foods:
Vegetables
Broccoli, cauliflower, and Brussels sprouts are packed with compounds called indoles, which help regulate estrogen metabolism in the body. They also support the liver in processing and breaking down excess estrogen, thereby maintaining balance.
Bonus: They’re also loaded with fiber, vitamins, and antioxidants, which means they do a lot more than just support your hormones!
Fruits
You can’t go wrong with fruits, and when it comes to estrogen, some are better than others—such as Oranges and berries.
Oranges, being rich in vitamin C, help with hormone production and metabolism. Plus, fibers and flavonoids in these fruits keep your body’s digestive system working well, serving as a natural estrogen booster.
Grains
Whole grains like oats, barley, and wheat are more than just filling—they’re full of fiber and nutrients that can help regulate your estrogen.
Fiber is key because it helps the body eliminate excess estrogen. By eating whole grains, you provide your body with the fiber it needs to keep your estrogen levels in check. And let’s not forget—grains are super versatile. You can enjoy them in breakfast bowls, salads, and even baked goods!
Soy Foods
Studies show that eating soy regularly may help maintain healthy estrogen levels. Soy foods comprise plant-based compounds called phytoestrogens that have a similar structure to the estrogen your body naturally produces.
So, you can add tofu to stir-fries, tempeh to sandwiches, or enjoy edamame as a snack.
Who benefits from eating soy foods?
- Individuals looking to manage menopausal symptoms
- Those who are trying to influence their hormonal balance for fertility.
Haven’t you heard of phytoestrogens? These are plant-based compounds found in soy that have a similar structure to the estrogen your body naturally produces.
Lignans
If you’re looking to sneak in a little extra estrogen support, flaxseeds are your friend. They’re packed with lignans, another type of phytoestrogen that helps keep estrogen levels balanced.
Packed with omega-3 fatty acids, fiber, and antioxidants, flaxseeds are super easy to incorporate into your diet too.
Read more: How to Increase Estrogen Naturally?: 3 Simple Ways
Can You Manage Menopause With Dietary Estrogen?
Dietary estrogens can help ease some of the symptoms that come with hormonal shifts (like during menopause, menstruation, pregnancy, or other times of hormonal fluctuations).
What do the studies say?
Estrogen shows promise for helping with menopausal symptoms. It improves mood in post-menopausal women and helps prevent clinical depression.
So next time you’re tosing some tofu or sprinkling flaxseeds on your smoothie, know you’re giving your body a little estrogen love!
Now, the tricky part: Some studies have noted a high placebo effect.
In simple terms, this means that a lot of women who think they’re feeling better might just be experiencing the power of belief, not necessarily the active benefits of phytoestrogens.
FAQs
In general, consuming phytoestrogen-rich foods is safe for most people. However, in some cases, they may cause side effects like:
- Hormonal imbalance in individuals due to excessive consumption
- Digestive issues and discomfort, such as bloating or gas.
Absolutely! While often associated with women’s health, phytoestrogen-rich foods can benefit men too. They can help regulate hormone levels and may offer protection against certain health conditions.
There are a few foods that are high in phytoestrogens (this is estrogen that comes from foods and they act similarly to the way that natural estrogen acts). Some foods high in phytoestrogens include:
- Soy
- Flax and sesame seeds
- Chickpeas
- Berries and dried fruit
- Cruciferous vegetables
If your estrogen levels are too high, you may want to avoid consuming alcohol, processed and red meats, high-fat dairy, excess caffeine, and certain phytoestrogens. But it’s important to understand your overall health goals when making big dietary changes. So consider discussing your unique health goals with a healthcare provider so you can make the most informed decision.
While you can’t “flush out” excess estrogen, lifestyle changes such as eating a high-fiber diet, avoiding xenoestrogens and processed foods, and reguarly exercising can help you balance your estrogen levels. Also, make sure to include foods such as Greek yogurt, cruciferous vegetables, flax seeds, and berries.
You can increase estrogen levels a few different ways. If you want to go the “natural” route, the place to start is by making changes to your diet and incorporating more foods that have phytoestrogens. Two examples are cruciferous vegetables and flax sees. You can also take supplements that can help boost estrogen. This includes: red clover, vitamin D, B vitamins, chasteberry, and DHEA. On top of that, managing your stress and BMI and sleeping well can help with estrogen balance. Hormone replacement therapy is another option that you can discuss with your healthcare provider.
Know More: How to Increase Estrogen Naturally
Drinks that contain phytoestrogens may help with increasing estrogen levels. Examples include: soy milk and smoothies or juices made with cruciferous vegetables, berries, or flax seeds. Teas or drinks that have chasteberry, B vitamins, or Vitamin D in them may also help with boosting estrogen.
Your body’s natural estrogen can’t be perfectly replicated by foods or supplements. That said, some foods contain phytoestrogens, which closely mimic estrogen’s effects. These include soy, flax and sesame seeds, chickpeas, dried fruit, berries, and cruciferous vegetables.
A lack of estrogen, or low estrogen, can lead to a lot of symptoms for females. Here are some of the symptoms you may experience if you have low estrogen levels:
- Irregular periods
- Fatigue
- Trouble sleeping
- Low libido
- Tender breasts
- Vaginal dryness
- Weight gain
- Dry skin
- Mood changes
- Brittle bones
- Trouble concentrating
- Hot flashes or night sweats
- Headaches
Estrogen is the hormone that’s often referred to as the “beauty hormone.” This is likely because estrogen supports your body with having healthy skin, hair, and nails. It’s also involved in the production of proteins (like collagen) that keep your skin firm and free from wrinkles.
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