Flaxseed is by far the richest food source of lignans, polyphenols studied for hormone-related and cardiovascular health.
What is Lignans?
Lignans is a Phytoestrogen that plays a critical role in acting as fibre-bound phytoestrogens. While many general diets overlook it, maintaining optimal levels of Lignans is frequently tracked by people working to optimize their Hormone balance.
Top Foods High in Lignans
A data-driven breakdown of the foods with the highest concentration of Lignans per 100 g.
| Food | Lignans |
|---|---|
| Flaxseed | 300 mg |
| Chia Seeds | 80 mg |
| Whole Wheat Bread | 5 mg |
| Strawberries | 1.5 mg |
How Lignans Impacts Hormone balance
Research links diets rich in Lignans to changes in Hormone balance. Optimizing intake of these foods can support healthy Hormone balance levels via gut bacteria convert them to enterolignans that weakly modulate oestrogen.
Scientific references & clinical evidence
This guide is built on peer-reviewed research — verify the primary sources below.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 21 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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