Phytoestrogens in Menopause: Can food offer some symptom relief?

Catrina

2 hours ago

5 min read

Hot flushes, disrupted sleep, changes in mood, vaginal dryness and a host of other symptoms can arrive during perimenopause – menopause, as our hormones begin to fluctuate and, eventually, our oestrogen levels decline.

So, could some of the foods we eat offer extra support during this transition phase?

There is growing interest in phytoestrogens — naturally occurring plant compounds that can interact with our oestrogen receptors - that some research suggests may have a role to play in supporting some women through menopause.

What are phytoestrogens?

First what is Oestrogen? In very simple terms, oestrogen is a hormone our bodies produce that, when it attaches to our cells via oestrogen receptors, it helps to stimulate cell growth.

During our reproductive years it plays a major role in foetal development and growth. But throughout our lives (and in men too) it plays a part in cell growth of other areas of our bodies too - including gut, thyroid, heart, bones and genitals.

Phytoestrogens are naturally occurring compounds found in plants. Their chemical structure is similar to our own oestrogen, so that they too can interact with our oestrogen receptors, with a similar, albeit weaker, impact:

When our oestrogen levels are high -> phytoestrogens can block some of our natural oestrogen from binding to our cells and reduce growth
When our oestrogen levels are low -> phytoestrogens can bind to our oestrogen receptors and offer a mild oestrogen-like boost - encouraging growth

Why might phytoestrogens help during menopause?

In perimenopause - menopause our oestrogen levels becomes more erratic – with periods of higher than normal oestrogen production, followed by period of lower than normal production.

These fluctuations in available oestrogen can either over-stimulate our cells, or under-stimulate them according.

Which in turn drivers some of the symptoms we experience during perimenopause – menopause, including hot flushes, night sweats and mood swings.

So in theory, phytoestrogens can offer a tool to us to help regulate our oestrogen binding to our cells, therefore offering some relief from these hormonal fluctuations.

Where can I find phytoestrogens?

There are 4 key types of Phytoestrogens (plant compounds) which are Isoflavones; Lignans; Coumestans and Stillbenes :

Isoflavones are found in soybeans including soy, soy milk, edamame, tofu, tempeh, miso. Plus in lentils, chickpeas and other beans.
Lignans are found in flaxseeds, sesame seeds, whole grains (oats, barley, rye, wheat), and dried or fresh fruits like dates, prunes, apricots, and peaches.
Coumestans are found in red clover (extract), alfalfa sprouts, split peas, and bean sprouts.
Stilbenes are found in grapes, and peanuts

What the research says …

Research shows that phytoestrogens can relieve some perimenopause - menopause symptoms in some woman -> but note some women and some relief.

When it comes to food and phytoestrogens, isoflavones & soybeans are by far the most extensively researched foods.

These compounds have been investigated for their potential effects on menopausal symptoms for decades. Older studies regularly showed soy to reduce hot flushes, depression and vaginal dryness in perimenopausal and menopausal women. More recent research has found potentially beneficial effects on some urogenital symptoms i.e. vaginal dryness.

However, a recent 2025 systematic review found an overall small but statistically significant improvement in overall menopausal symptoms, including improvements in some individual symptoms, including psycho-social symptoms, headaches, palpitations and depression, but found no overall significant improvement in hot flushes, excessive sweating, insomnia or overall vasomotor symptoms.

In summary - whilst some trials did show benefits, others did not.

So why do some women appear to respond to soy while others don't? Your gut microbiome may have something to do with it.

When we eat soy, the isoflavones can get broken down (metabolised) by the bacteria living within our gut -> making it more potent as an oestrogen-like compound (S-equol).

But not everyone has the gut bacteria required to make it. Research suggests only half of people are capable of breaking down soy. That means two women could eat exactly the same amount of tofu yet potentially benefit from it differently.

This may be one reason why studies investigating soy produce such variable results — and why one woman might feel that adding soy to her diet helps, while another notices very little difference.

Away from soy, more recently flaxseed (also known as linseed) has had some research attention.

Compared with soy, there is much fewer human research, but some emerging research is very interesting.

A 2024 trial showed peri-menopausal women taking 10g of flaxseed powder a day for three months experienced substantial improvements across all three different measures of menopausal symptoms and quality of life.

Whilst this is one relatively small study, it does show strong results. But we’ll need to watch this space to see if flaxseeds become consistently beneficial – and for all!

So should we eat more phytoestrogen-rich foods?

In conclusion there isn't enough consistent evidence to promise that eating soy or flaxseed will make hot flushes disappear. Phytoestrogens aren't a magic menopause fix.

But there is enough research to show that for some women phytoestrogen-rich foods can offer some relief for perimenopause - menopause symptoms. And as such, can be a useful tool to support your menopause transition – depending if you have the gut bacteria to make it work for you!

A note on soy

Soy is not suitable for everyone. Avoid soy if you have a known allergy or intolerance. If you take medication — particularly antidepressants or thyroid medication — are pregnant or breastfeeding, or have a current or previous diagnosis of breast cancer, check with your GP, specialist or oncology team before significantly increasing your intake. The same precaution applies to flaxseed for those undergoing or with a history of breast cancer.

Soy can cause digestive symptoms in some people, including bloating, constipation, diarrhoea or nausea. Reduce or stop consumption if symptoms occur and seek medical advice if they are severe or persistent.

Studies have used up to 60g of soy protein daily for up to 16 weeks without significant safety concerns; however, this should not be taken as a recommended daily intake.

References

Franco OH, et al. (2016). Use of Plant-Based Therapies and Menopausal Symptoms: A Systematic Review and Meta-analysis.

Luan H, et al. (2025). Effects of soy isoflavones on menopausal symptoms in perimenopausal women: a systematic review and meta-analysis.

Gençtürk N, et al. (2024). The effect of soy isoflavones given to women in the climacteric period on menopausal symptoms and quality of life: systematic review and meta-analysis of randomized controlled trials.

Viscardi G, et al. (2025). Effect of Soy Isoflavones on Measures of Estrogenicity: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.

Shrivastava R, et al. (2024). Effects of Flaxseed on Perimenopausal Symptoms: Findings From a Single-Blind, Randomized, Placebo-Controlled Study.

Frankenfeld CL, et al. (2022). Maximizing the Estrogenic Potential of Soy Isoflavones through the Gut Microbiome: Implication for Cardiometabolic Health in Postmenopausal Women.