What are Phytoestrogens
Phytoestrogens are naturally occurring compounds found in various plant-based foods. Structurally similar to the hormone oestrogen, they can bind to oestrogen receptors in the body and exert a mild oestrogenic effect. This can help reduce the severity of perimenopause and menopause symptoms.
A 2014 study found they can significantly reduce the frequency of hot flushes. Another study in 2016 found them effective for both hot flushes and vaginal dryness. Studies have also found them to be effective in reducing bone loss and reducing the risk of several cancers, including breast cancer.
There are three main types of phytoestrogens:
Isoflavones: Predominantly found in soya products, these are the most researched for their benefits during menopause.
Lignans: Found in seeds (especially flaxseeds), whole grains, and some fruits and vegetables.
Coumestans: Present in legumes like split peas and pinto beans.
How to Incorporate Phytoestrogens into your Diet
Soya Products
Soya foods are among the richest sources of isoflavones. They can easily be incorporated into your diet:
Tofu: Use as a meat substitute in stir-fries, salads, or soups.
Tempeh: A fermented soy product that’s tasty in sandwiches, wraps, or grilled.
Soya milk and yoghurt: Swap regular milk or yoghurt for unsweetened soya.
Edamame: Enjoy as a snack or add to salads and stir-fry dishes.
Aim for 1-2 servings daily.
Not all women experience the same benefits from consuming soya as recent research suggests the effectiveness may depend on your gut bacteria. When you consume soya isoflavones, your gut bacteria play a crucial role in converting these compounds into a metabolite called equol. Equol is a more potent form of phytoestrogen that can bind more effectively to oestrogen receptors, thereby exerting a stronger oestrogenic effect. This means that women whose gut bacteria are capable of producing equol may experience more significant relief. To support gut bacteria:
Ensure adequate fibre Intake: A diet rich in dietary fibre from fruits, vegetables, whole grains, and legumes supports a diverse and healthy gut microbiome,.
Eat fermented foods: Fermented foods like yoghurt, kimchi, sauerkraut, and miso contain probiotics that can enhance gut health.
Consider probiotics: Some probiotic supplements are designed to support the growth of beneficial gut bacteria. While specific probiotics for equol production are still being researched, a general probiotic supplement may improve gut health and enhance the effectiveness of phytoestrogens.
Flaxseeds
Flaxseeds are rich in lignans, another type of phytoestrogen.
Add ground flaxseeds to your porridge, yoghurt, or smoothie.
Incorporate them into homemade bread, muffins, or granola.
Use as a Topping: Sprinkle over salads, soups, or roasted vegetables.
Aim for 1-2 tablespoons daily.
Tip: Ground flaxseeds are easier to digest and absorb, so opt for ground over whole seeds.
Legumes
Lentils, chickpeas, and beans, are excellent sources of lignans and coumestans. Add lentils to soups, make chickpea hummus, or enjoy a bean salad. Include a serving at least 4-5 times a week.
Conclusion
As with any dietary change, consistency is key, and it’s important to approach phytoestrogens as part of a holistic approach to health. If you’re considering making significant changes to your diet or have specific health concerns, consulting with a qualified nutritionist can provide personalised guidance and ensure that your nutritional needs are met.
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