If you’re suffering from pre-menstrual tension, or menopausal hot flushes, its good to know that there are foods easily available that can help balance your hormones. There’s two specific foods, linseed and legumes, that you can easily incorporate into your diet and reap the benefits.

Linseed (flaxseed) and legumes are both classed as phytoestrogens, containing lignans and isoflavones. They’re called phytoestrogens because their molecular structure closely resembles the molecular shape of oestrogen, so they can ‘latch on’ to oestrogen receptors on your cell membranes. Although they’re 100 times weaker than real estrogen, their action can help make up for insufficient oestrogen production, and help block the effects of excessive circulating oestrogen.

Too much oestrogen can lead to pre-menstrual tension, mood swings, and some other unpleasant symptoms like pre-period bloating. In women who are menopausal or peri-menopausal (the years just preceding menopause), this phytoestrogenic action of linseed and legumes can help balance hormones, minimising unpleasant symptoms like hot flushes. Research continues to try to confirm whether a good dietary intake of phytoestrogens can reduce the incidence of breast cancer.

Because phytoestrogens are converted to their active form by good bacteria in your intestine, and good bacteria need fibre to thrive, the best way to get your phytoestrogens is through whole unprocessed food that includes fibre – seed mixes, beans etc. Even better, by eating whole foods you’ll get lots of extra goodies – including fibre, plant oils, vitamins and minerals.

Here’s how you can easily incorporate linseed and legumes into your daily diet:

1. Make up a seed mix of two tablespoons linseed, one tablespoon each of walnuts, pepitas, sunflower seeds and sesame seeds. Grind and sprinkle on your high fibre cereal or stewed fruit. About two tablespoons of seed mix a day is a good ‘dose’. Keep the remainder in the fridge in a sealed container. I like to mix up 1/3 cup oats, 100g plain yoghurt, two tablespoons seed mix and one grated apple to create a sustaining afternoon snack.

2. Include legumes in your diet almost every day: Sprinkle chick peas on your lunch time salad, or use a lentil stew as a side dish with dinner, or enjoy baked beans for breakfast. Legumes are easily added to your slow cooker casserole too.

There are lots of other foods you can eat and actions you can take to help balance your hormones – but linseed and legumes are a particularly useful combination.