There is a plethora of new cookbooks out devoted to soy recipes, and most of the newer editions of traditional cookbooks contain chapters on soy. Beans also contain phytoestrogens, and being more familiar, are easier to incorporated into your diet. Try three-bean salads, chili, and Mexican refried beans. Lentils and peas are also good sources of calcium and fiber. At this point, you may be thinking of buying stock in Beano , initially it will help reduce gas, however, over time your body will become accustomed to your new diet and produce less gas.
Flaxseeds are a good source of concentrated phytoestrogens.
Flaxseeds can be sprinkled on cereal and other food or ground and added to recipes, they have a nutty flavor and contain alpha-linolenic acid, a nutrient with many benefits. Try to eat 2-3 tablespoons a day. On the sweeter side, most fruit is rich in phytoestrogens. Concentrate on pears, plums, apples, grapes, strawberries and citrus fruit but don't stop there you should be eating 5-7 servings of fruit and vegetables a day. Finally, there are some foods to avoid.