Eat This, Not That: A Beginner’s Guide to Phytoestrogens for Women in Menopause

When your hormones feel like they’re on a roller coaster—welcome to midlife. The hot flashes, mood swings, sleep disruptions, and surprise cravings are all part of the journey. But did you know that certain plant-based foods can actually support your hormones during this time? They’re called phytoestrogens, and learning about them can help you feel more balanced and empowered.

Let’s dive into what phytoestrogens are, where to find them, and how they might support your body naturally—especially during perimenopause and menopause.

🌱 What Are Phytoestrogens?

The word sounds complicated, but it’s not! “Phyto” means plant, and “estrogens” are hormones your body makes. So phytoestrogens are plant-based compounds that look a little like estrogen in your body. They don’t replace your hormones, but they can interact with your hormone receptors in a gentle way.

Think of them as nature’s way of helping you find balance.

Some common types of phytoestrogens are:

  • Isoflavones – found in soy and legumes

  • Lignans – found in flaxseeds, grains, and some fruits and vegetables

  • Coumestans – found in split peas, pinto beans, and clover sprouts

🧬 How Do They Work in the Body?

Your body has estrogen receptors—like little locks waiting for a key. Estrogen is the key that usually fits. But as estrogen levels shift (especially during perimenopause and menopause), those locks aren’t getting used as much. That’s where phytoestrogens come in. They’re like softer, plant-based keys that may gently fit into the same locks.

They don’t work exactly the same way as your body’s hormones—but they can sometimes act like a whisper of estrogen, offering natural support.

Again, this is not a replacement for hormone therapy and isn’t meant to treat or cure anything. But including more phytoestrogen-rich foods in your diet may be one helpful piece of the midlife puzzle.

🥦 Where Can You Find Phytoestrogens?

You’ll find phytoestrogens in everyday plant foods. Here are some of the top sources:

1. Flaxseeds

Tiny but mighty, flaxseeds are one of the richest sources of lignans. You can sprinkle them on oatmeal, blend into smoothies, or bake into muffins. Bonus: They’re also high in fiber.

2. Soy

Tofu, edamame, soy milk, and tempeh are all excellent sources of isoflavones. Many cultures with soy-rich diets report smoother transitions through menopause, although everyone’s body is different.

3. Chickpeas and Lentils

These legumes contain isoflavones and are versatile for salads, soups, and snacks. They’re also packed with fiber and protein.

4. Fruits and Veggies

Especially berries, apples, carrots, spinach, and kale. These plant foods contain a mix of lignans and flavonoids, which your gut helps break down into helpful compounds.

5. Whole Grains

Barley, oats, and rye are good grain-based sources of lignans. Swap out processed grains for whole versions whenever you can.

⚖️ Why Balance Matters

Supporting your hormone health during menopause isn’t just about one food or one solution. It’s about balance—eating in a way that helps your body feel energized and steady, not spiking and crashing from sugar or processed foods.

That’s why many women turn to plant-based snacks that include phytoestrogen-rich ingredients alongside other hormone-friendly nutrients.

🍫 Enter MenoWell Fiber + Protein Bars

Finding a snack that actually supports your changing body instead of working against it? Game changing.

MenoWell Bars are a smart, plant-based option for women in perimenopause and beyond, and they’re thoughtfully crafted to work with your body’s rhythm.

Each bar includes:

  • Organic maca root – traditionally used to support hormone balance and energy

  • Flaxseed – rich in lignans and fiber

  • Spinach & kale – whole food sources of phytonutrients

  • Probiotic fiber – to help you feel full and satisfied

  • MCT oil from coconut – a fat your brain loves

  • 7–8g of plant protein – to help keep muscle mass and keep cravings in check

  • Dates for natural sweetness – with 0–3g of added sugar

At just 150–160 calories, they’re easy to grab and go—whether you're in between Zoom calls, after a workout, or need a boost between meals. And yes, they’re doctor-approved.

You don’t need to overhaul your diet overnight. But swapping your usual snack for one with real ingredients and thoughtful nutrients? That’s a simple, supportive step.

💬 In Real Life

Many women say that after switching to more whole foods, including bars like MenoWell that are made for the menopause transition, they feel:

  • More stable energy throughout the day

  • Fewer cravings for sugar or salty snacks

  • Less “hangry” and more satisfied between meals

And while it’s not about any one magic food, getting more phytoestrogens from food is a practical, low-risk way to support your body.

🧠 Final Thoughts

Your hormones might feel out of control at times—but your snack choices don’t have to be.

By understanding phytoestrogens and reaching for real foods that support your body, you’re taking control in a kind, practical way. Add in a bar made with ingredients that understand your journey? That’s a small change that can add up to big support.

Here’s to feeling a little more steady—one bite at a time.

 

 

Sources:

  • National Institutes of Health: Office of Dietary Supplements – Phytoestrogens

  • North American Menopause Society (NAMS)

  • Harvard T.H. Chan School of Public Health – Phytoestrogens and Health

  • Cleveland Clinic – Nutrition & Menopause

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