Using food as medicine - Phytoestrogen foods can reduce menopause symptoms

Photo by Marek Uliasz/iStock / Getty Images
Photo by Marek Uliasz/iStock / Getty Images

Phyto-oestrogen rich food will naturally and safely increase the amount of oestrogen like compounds in your system, bind to oestrogen receptors, and alleviate the symptoms of oestrogen imbalance and the symptoms of menopause.

Foods to include:

Phyto-oestrogen rich foods – Soybeans (please so not consider soymilk as a ‘health’ food as it tends to be high in sugar, hydrogenated fats and stabilizers.  If you are to consume soy in the diet please choose from miso, tempeh, tofu, tamari, and natto), chickpeas, kidney beans, alfalfa, olives, oats, rye, barley, wheat, peas, corn and rice, buckwheat, millet, flaxseed, sesame seeds, sunflower seeds, carrot, beetroot, plums, rhubarb

Ways you can do this - Order carrot juice in a café; sprinkle LSA (linseed, Sunflower and Almond) meal on porridge, salads, muesli, mix with honey and spread on toast; buy different types of bread (whole wheat, rye); consume tofu and tempeh in salads, stir-fries and homemade salad wraps; sprinkle sesame seeds on everything; put alfalfa sprouts on everything; stew rhubarb with plums and eat with yoghurt and porridge; cook with beans

Bircher recipe:

This is a tasty and quick recipe that prepares well in advance of when you need it.  I will often make enough for 2 days at a time, and find it a great way to get rolled oats into the family in summer.  Besides being a great way to increase phyto-oestrogens in the diet rolled oats are a valuable source of beta glucan, a form of soluble fibre helps increase bowel transit time aiding the evacuation of cholesterol out of the body. 

 Coconut Bircher

  • ¼ cup organic or biodynamic rolled oats
  •  Purified water to cover oats
  • 6 almonds, roughly chopped
  •  2 tbsp Coconut cream
  • ½ tsp cinnamon
  • ½ grated green apple

Overnight soak oats + water + almonds.  In the morning stir through coconut cream, cinnamon, and grated apple.   Sweeten with a small amount of raw honey if needed.   Serve as breakfast or take as snack