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Best Foods for Menopause

Best Foods for Menopause

by Traci Vandermark, Contributor to Integrative Medicine on

Editor’s Note from Shawn Tassone: Many patients are opposed to synthetic or bioidentical estrogen because of the risks for breast cancer and DVT. This article gives you examples of foods that will help you healthfully eat your way through menopause.

Natural estrogens (phytoestrogens) are found in plants, and therefore are in many of the foods we eat. According to researchers at Cornell University, there are three main classes of phytoestrogens: isoflavonoids, coumestans and lignans. In the body, phytoestrogens act as our naturally produced estrogen. If you are experiencing estrogen dominance, then you will want to cut back on foods high in phytoestrogens; conversely, if you have low estrogen levels, you will want to increase your intake of phytoestrogens.

Food Sources of Isoflavonoids

Beans and legumes are especially high in isoflavonoids, with soy beans and soy products being the richest source. Other foods high in isoflavonoid phytoestrogens, as listed by the USDA, are kidney, navy, pinto, red, small white and mung beans. Chickpeas, split peas, peanuts and clover sprouts also make the list. Processed foods that are made with soy–such as veggie burgers and infant formula–are also high in isoflavonoids.


Lignans tend to be found in foods that are also high in fiber. Researchers at Cornell University report that the highest amount of lignans are found in flax seeds. Other seed sources of lignans are sesame seeds, poppy seeds and sunflower seeds. Products made with wheat and rye flours, whole grain and white rice are also lignan sources. Fruits such as strawberries, peaches, pears, raisins, cherries, grapefruit, mandarin, kiwi, plums, oranges and apricots have lignans, with apricots having the highest amount. Vegetable sources of lignans include broccoli, cauliflower, Brussels sprouts, cabbage, onions, garlic, leeks, French beans, red and green peppers, carrots, spinach, cucumbers, tomatoes and kale, with kale being the richest source of lignans. Other food products include tomato paste, tofu and chocolate.


Like isoflavonoids, coumestan phytoestrogens are found in high concentrations in some beans, such as split peas and lima beans. According to Cornell University, the foods with the highest concentration of coumestans are clover and alfalfa sprouts. A study in a 2002 issue of the “Journal of Nutrition” points out that coumestans form–and are in highest concentration–during the germination phase, which is why sprouts are such a rich source.

Natural Remedies for Menopausal Symptoms
Menopause: Prepare, Treat, and Embrace

Read more: Alternative Therapies, Diet & Nutrition, Health, Healthy Aging, Menopause, Women's Health, , , , , , , , , , ,

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12:27PM PDT on Oct 24, 2013

Thanks for sharing

6:33PM PDT on Sep 29, 2013

Neat, thanks!

8:27PM PDT on Sep 4, 2013

Thanks for sharing the foods that help through menopause. Avoiding spicy foods helps lowering the intensity of the hot flashes which is common symptom during menopause. Reda on more to know about some other foods to avoid during menopause:

11:31PM PDT on Jul 7, 2013

Thanks for sharing. Natural sources are always better than synthetic sources.

3:56AM PDT on Mar 31, 2013

Let's eat smart

5:47AM PDT on Mar 26, 2013

After a good deal of research, I have found that Natural soy, not processed soy, is a winner! While there are no "miracles" (darn!) a diet rich in fruit and veggies, a natural supplement called EsterSoy (fermented soy) and lots of lentiles and beans, the flashes are greatly deminished. It's a process to find what works for each individual, but have hope!

5:09PM PDT on Sep 14, 2011

So, beans and peas it is!

3:37PM PDT on Aug 27, 2011

read a great book about this topic and would sugest to all:
THE CHINA STUDY. basically, it helps a lot eating mostly or only plant-based food

10:50AM PDT on Aug 25, 2011

milk cheese and yoğurt ofcourse

7:11PM PDT on Aug 18, 2011

its all a nightmare the m word. I hate it, im 56, and i thought that by now they would have sum wonder drug for us. I used to think this years ago when i was a teenager at work, u wud hear woman talking abut it all and i then knew what it would be like, the ageing process as i got old, but stillthinking' oh in 30 yts time there will be some wonder drug, but their aint. I ant HRT it causes me terrible bladders infections and dragging feeling after taking for for 3 days. So thats that. Plus ialso found out that the stuff they used is from the Womb of the pregnanrt horse and her baby. Too cruel. I wud rather suffer than take HRT.

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people are talking

Woof! (thank you)

Cool. So gratitude doesn't even have to be its own reward.

ist dairy free, now soya free?? i know of the cruelty & hormones to milk producing cows, sheep…

Sounds good may try this! Thank you


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