Top 5 Feminizing Foods that Boost Estrogen Naturally (MTF Diet Tips)

Top 5 Feminizing Foods that Boost Estrogen Naturally (MTF Diet Tips)

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Top 5 Feminizing Foods that Boost Estrogen Naturally (MTF Diet Tips)

Clothes, hair, and makeup aren’t the only ways to enhance your femininity. The foods you eat can also have an impact!

Did you know that over 300 common foods contain plant estrogens known as phytoestrogens?

These foods and herbs have been used for natural hormone balancing for centuries. And since phytoestrogens mimic the effects of estrogen, they could potentially lead to feminizing effects such as:

  • Breast growth
  • Softer skin
  • Redistribution of body fat
  • Fuller, thicker hair

While phytoestrogens aren’t a substitute for gender affirming hormone therapy, these foods can help give you a feminine boost.

As an added bonus, they’re also super healthy and can help maintain an ideal weight. (Very important to your overall female appearance!)

Here are 5 phytoestrogen-rich foods worth including in your MTF diet:



Among all foods, flaxseed is the richest source of lignans, which are a type of phytoestrogen. Flaxseed is also high in fiber and omega-3 fatty acids.

To get the full phytoestrogenic effect, you should consume ground flaxseed (instead of whole flaxseed) for easier digestion.

Try sprinkling ground flaxseed on cereal, yogurt, fruit, and salads. (It’s super tasty!)


soy milk

Soy is the most popular high-phytoestrogen food. There are tons of soy foods available, so it’s easy to work them into your diet. Here are some options to try:

  • Edamame
  • Tofu
  • Miso
  • Tempeh
  • Soy beans
  • Soy milk
  • Soy yogurt
  • Soy protein powder

Fruits and Veggies

assorted fruits and vegetables

Many common fruits and vegetables contain phytoestrogens, giving you another reason to eat your fruits and veggies.

High-phytoestrogen fruits include:

  • Dried fruits (especially dried apricots, dates, and prunes)
  • Peaches
  • Raspberries
  • Strawberries
  • Pomegranates

High-phytoestrogen veggies include:

  • Alfalfa sprouts
  • Winter squash
  • Green beans
  • Collard greens
  • Broccoli
  • Cabbage


beans and lentils

Lentils (and beans in general) are rich in phytoestrogens. They’re also low cal and high in protein and fiber, making them a great MTF diet staple.



Yams are another healthy, phytoestrogen-rich food. In fact, a particular type of yam (wild yam) is one of the most commonly-used herbs for female hormone balancing.

Bonus: Bustea

green tea

While not technically a food, many teas are also high in phytoestrogens. Check out your local health food store for fenugreek tea, fennel tea, or licorice tea.

Or if you’re feeling ambitious, try making Bustea. This recipe was originally shared by Dr. James A. Duke in his classic book, The Green Pharmacy. The tea is concocted of various “bust boosting” herbs, hence the name!


  • 2 cups water
  • 1 cup fenugreek
  • Dash each of anise, basil, caraway, fennel, marjoram, licorice, lemongrass, dill


Combine the ingredients in a pot and bring to a boil. After it cools, add honey and lemon to taste. Dr. Duke recommends drinking 1-2 cups per day.

Note: Since Bustea is very high in phytoestrogens, I don’t recommend over-consuming it if you take prescription hormones. (Always speak with your doctor before combining herbs and hormones or other prescription meds.)


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P.S. Curious about using herbs for breast enhancement? Check out The Flat to Femme Program. This one-of-a-kind program reveals specific techniques for natural male to female breast enhancement. 

Learn more here!


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