Hormones don’t just shift overnight. If you’re feeling foggy, off, or emotional during your menstrual cycle or into menopause, adding estrogen rich foods can be a gentle, food-first step. This warm guide is full of nutrient rich options that are easy to include in a normal diet — all plant-based, many perfect for a vegan lifestyle. It helps you understand how to boost oestrogen levels, avoid dominance, and ease signs of deficiency.