Estrogen is one of the body’s important hormones, especially for women. It plays a major role in bone health, reproductive function, cardiovascular health, and several other processes. When estrogen levels begin to decline—whether because of aging, menopause, or other factors—the body may respond with symptoms such as hot flashes, sleep changes, vaginal dryness, mood changes, and changes in bone health.

While hormone levels are influenced by age, genetics, health conditions, medications, and lifestyle, certain foods contain natural compounds known as phytoestrogens. These plant compounds can interact with estrogen receptors, although they are not the same thing as human estrogen and don’t simply “increase estrogen.” Among the foods commonly discussed are soybeans, flaxseeds, strawberries, royal jelly, and kudzu root—but some have much stronger evidence behind them than others.