Foods for Hormone Balancing

Social media is flooded with information on supplements, recipes and foods for hormone balancing. But with so many different hormones in the body, can one food or pill really work magic on them all?

Well, here’s the thing — while it’s true that what you eat can play a role in supporting your hormonal health, the whole "hormone-balancing" trend is often blown way out of proportion. A lot of it is designed to sell you something, whether it’s the latest superfood or a pricey supplement.

This is worrying because hormonal imbalances are no joke — they can lead to weight gain, diabetes, and even infertility. And yes, while nutrition and lifestyle changes can play a huge role in managing hormones, they aren’t always the miracle cure that some trends would have you believe.

So in this post, I'll share realistic nutritional strategies that can truly support hormone health, and I’ll share when you might need more than just food to get things back in balance.

🎥 If you’d rather watch or listen instead of reading, feel free to check out the YouTube video I’ve made on this exact topic. You can find it below!

How to Know if Your Hormones Are Imbalanced

For women in their reproductive years, paying attention to your menstrual cycle can reveal signs of hormonal imbalance. Issues like infertility, PMS, heavy or painful periods, irregular or missing periods, and migraines are all potential red flags.

If you’re not a woman or are past your reproductive years, other signs to watch for include sudden weight changes, energy level fluctuations, or unexpected mood swings. But really, the best way to know for sure is to visit your doctor and get some blood tests done first.

How Diet Affects Hormones

What you eat has a profound effect on your hormones. Think of food as the raw materials your body uses to build, regulate, and fine-tune your hormonal system. Without the right balance of nutrients, your hormones can get out of sync, leading to all sorts of issues, from mood swings to weight gain to fertility problems.

Here’s how diet plays a role in hormone health:

1. Hormone Production

Hormones are made from the nutrients we eat. For instance, fats, particularly healthy fats like those from olive oil, avocados, nuts, and seeds, are essential for producing sex hormones such as estrogen and testosterone. These fats also carry fat-soluble vitamins like Vitamin D, which is involved in hormone regulation.

Protein is another key player. Amino acids from protein-rich foods like eggs, fish, and meat provide the building blocks for many hormones. Without enough protein, your body can’t make the hormones it needs to keep everything functioning smoothly.

2. Hormone Signaling

Fibre from fruits, vegetables, and whole grains helps regulate hormones, especially those involved in hunger and fullness, like insulin, leptin, and ghrelin. High-fibre diets can support proper hormone signalling, keeping your blood sugar stable and reducing insulin spikes, which is crucial for managing conditions like PCOS and type 2 diabetes.

3. Caloric Intake

Undereating can have a big impact on hormone balance, especially for women. If you’re not eating enough, your body senses it's in a state of scarcity and will prioritize survival over reproductive functions. This can result in a decrease in the production of sex hormones, like estrogen, and may even lead to a disruption in your menstrual cycle.

4. Impact of Processed Foods and Toxins

Pesticides, artificial sweeteners, and excessive alcohol can negatively impact hormone balance. For example, some chemicals in processed foods can mimic estrogen in the body, leading to hormonal disruptions. Limiting exposure to these substances and focusing on whole, unprocessed foods can help support your hormonal health.

When Food is Not Enough

While a balanced diet is crucial for hormonal health, there are times when food alone may not suffice. Here are key situations to consider:

1. Underlying Medical Conditions: Conditions like PCOS or thyroid disorders often require medical intervention, such as hormone therapy or medication, in addition to dietary changes.
2. Severe Symptoms: If you’re experiencing extreme fatigue, significant mood swings, or irregular periods, it’s essential to consult a healthcare provider. These could signal serious hormonal imbalances that need more than dietary adjustments.
3. Blood Work and Diagnosis: Regular check-ups and blood tests can help identify specific hormonal issues. If results show imbalances, treatments beyond diet may be necessary, including supplements or medications.
4. Stress and Lifestyle Factors: Chronic stress can impact hormones, and diet alone won’t address this root cause. A holistic approach that includes stress management, exercise, and sleep is essential.
5. Age and Life Stages: Natural hormonal changes during menopause or andropause may require more than dietary adjustments. Hormone therapy or other treatments might be needed to manage symptoms effectively.

1. Cruciferous Vegetables

First, we have cruciferous vegetables. These can help remove excess estrogen from the body by helping our liver metabolize estrogen efficiently. They are also high in fibre and antioxidants, which have a beneficial effect on overall health. 

Examples of Cruciferous Vegetables

• Broccoli
• Cauliflower
• Brussels Sprouts
• Cabbage
• Collard Greens
• Arugula
• Bok Choy
• Kale
• Radish

2. Foods high in magnesium

​Foods high in magnesium are also on the list here because magnesium is essential for the health of your thyroid, which secretes hormones important for metabolism. Getting enough magnesium also helps with sleep.

Examples of Foods High in Magnesium

• Pumpkin seeds (the best source of magnesium)
• Chia seeds (a close second)
• Spinach
• Avocado
• Tofu
• Peanuts
• Almonds
• Black Beans
• Edamame
• Dark chocolate

Sprinkle some pumpkin seeds on your salads, toss spinach into your smoothies, or treat yourself to a piece of dark chocolate for dessert.

3. Foods rich in selenium

Selenium is essential for maintaining a healthy thyroid, and just one Brazil nut meets your daily requirement for this important nutrient. It’s that simple! However, moderation is key—1 to 2 Brazil nuts per day is more than enough, as consuming more isn’t necessarily better.

4. Healthy fats

When it comes to hormone health, fats are like the VIPs of nutrition—they LOVE healthy fats! They’re one of the main building blocks of hormones.

Here are some of the best sources of healthy fats to include in your diet:

Oily Fish: Think salmon, herring, mackerel, trout, anchovies, tuna, and sardines. These are rich in omega-3 fatty acids, which are fantastic for heart health and reducing inflammation in the body.

Olive Oil: Packed with oleic acid (an omega-9 fatty acid), olive oil is anti-inflammatory and super versatile. Use it for dressings, and marinades, or toss it into your favourite hummus!

Avocado Oil: A less common but excellent option, avocado oil is high in oleic acid and vitamin E. Its milder flavor makes it great for baking, and its high smoke point makes it perfect for sautéing or roasting.

Nuts and Nut Butter: Snack on walnuts, almonds, hazelnuts, pistachios, pecans, cashews, or macadamia nuts.

Seeds: Flax seeds, chia seeds, hemp seeds, and pumpkin seeds are all great options to sprinkle into your meals or snacks.

5. Avocados

Avocados are another fantastic healthy fat. Not only are they loaded with magnesium, but they also contain a plant sterol called beta-sitosterol. It's suggested that this can influence estrogen and progesterone, the two hormones responsible for regulating ovulation and menstrual cycles.

And here’s something people don’t often realize: avocados are an excellent source of fiber! A 2019 study in Nutrients found that the combination of fat and fiber in avocados can boost hormones that promote feelings of fullness, like peptide YY (PYY), cholecystokinin (CCK), and glucagon-like peptide 1 (GLP-1).

Try adding half an avocado to your breakfast or lunch, and you'll likely find yourself feeling satisfied for hours. I can personally vouch for this—I always feel full and happy after enjoying avocado at brunch!

6. High-Quality Protein Foods

Protein is crucial because it provides essential amino acids, a key building block for hormones.

As a general guideline, aim for 25-30 grams of protein per meal. If you're curious about your specific protein needs, check out this article.

Combine plant-based proteins (like beans and quinoa) with high-quality animal proteins (like chicken or fish) for optimal results. This combo helps you get iron from animal sources and fibre from plant sources, making it a win-win for your hormone health!

7. Complex Carbohydrates High in Dietary Fiber 

Eating a fibre-rich diet is amazing for hormone health, as fibre helps clear out excess hormones from the body. One powerful fibre type, lignans, found in flaxseeds (or linseeds), can even help bind and remove active estrogens.

Going for whole grains over refined options (like white bread and pasta) is a great choice for carbs. Complex carbs support blood sugar control and help keep cortisol levels (our stress hormone) in check. So don’t fear carbs—just choose those packed with fibre and nutrients.

To meet the recommended intake, aim for about 25-30 grams of fibre daily. Whole grains, fruits, veggies, nuts, seeds, beans, and legumes are all excellent sources.

I also have a free fibre guide to help you boost your fibre intake, which I'll link below!

Grab your FREE COMPLETE GUIDE TO FIBRE here.

Fibre charts, meal plans & more.

8. Add Plenty of Herbs and Spices 

Spices and herbs are easy to overlook, but they’re little powerhouses of antioxidants that can support hormone health and boost flavor! Try to add a sprinkle or two to each meal. For breakfast, think cinnamon or nutmeg in oatmeal or smoothies. At lunch, toss fresh herbs into your salad. And for dinner—whether it’s a stir-fry, soup, or sheet pan meal—there’s always a spice or herb that fits right in. They might be small, but they make a big impact!

9. Gut Healthy Foods 

Fun fact: the gut is actually the body’s largest endocrine organ, producing over 20 hormones that influence appetite, satiety, and metabolism. So supporting gut health isn’t just about digestion; it’s also a win for hormone health.

The best thing you can do for your gut is to eat a wide variety of plants; the more variety in your diet, the more diverse your gut microbiome will be.

To go a step further, its also great to include fermented foods like yogurt, kefir, sauerkraut, kimchi, kombucha, miso, tempeh, and even cottage cheese (look for live, active cultures on the label).

And don’t forget prebiotic foods, which are like “food for the good bacteria.” Great options include asparagus, bananas, garlic, onions, leeks, cabbage, oats, beans, chicory root, and Jerusalem artichokes.

Dietary Pattern

Finally, it's not just about specific foods. It's about the overall pattern of your diet.

In general, the Western diet is high in sugar and high-fat animal foods, which can lead to high estrogen levels. Research has shown that following a diet that is similar to the Mediterranean diet can improve estrogen levels and reduce the risk of breast cancer.

The Mediterranean diet is rich in hormone-balancing foods, such as fatty fish, olive oil, and an abundance of plants.

What To Avoid For Hormone Balance

Just like some foods support our hormone health, certain ones can work against it if consumed in large amounts. We don't need to avoid these altogether, but being mindful of how frequently we consume them can make a difference.

Refined Sugar
Sugar isn’t all bad, but too much of the refined stuff can cause spikes in insulin, one of our body's key hormones. Chronic high insulin can throw other hormones out of balance, leading to energy dips, sugar cravings, and, over time, even resistance to insulin. Try to limit sugary sodas, candy, and pastries, and go for naturally sweet options like fruit, yoghurt, or high-fibre granola when you want a treat.

Processed and Red Meats
Processed meats like bacon, sausage, and deli meats can be inflammatory if eaten too often. Chronic inflammation can strain the endocrine system (the “hormone system”) and interfere with hormone production and regulation. Red meat is okay occasionally, but try to choose leaner cuts and balance it with plant proteins or fish

Pesticides:

Many pesticides act as hormone disruptors, meaning they can mimic hormones or interfere with how our natural hormones function. This is especially relevant for fertility, as some studies suggest minimizing exposure may support reproductive health. While it’s not practical to eliminate all pesticide exposure, choosing organic options for foods known to carry higher pesticide residues can help. If going organic isn’t possible, washing and peeling produce or using a produce wash can still make a difference.

Alcohol:

Alcohol interferes with several hormonal processes, from blood sugar control to estrogen metabolism. According to the National Cancer Institute, all types of booze are associated with an increased risk for breast cancer, as well as other cancers. Stick to recommended intakes, and if you don't drink, don't start.

Beyond Diet

Prioritize Sleep: Good sleep is one of the most powerful tools for hormone health. Aim for 7-9 hours a night, as your body repairs itself and regulates hormone production while you sleep.

Manage Stress: Managing stress is just as key—when stress levels are high, your body pumps out more cortisol, which can throw other hormones like insulin and estrogen off balance.

Exercise: Regular exercise is fantastic for hormone health—it improves mood and helps regulate sleep, creating a positive ripple effect on hormone balance.

However, if you’re dealing with hypothalamic amenorrhea (missing periods), it’s wise to be cautious. In this case, intense exercise or exercising in a fasted state can add stress to the body and may worsen hormone imbalances. Instead, focusing on gentler, nourishing forms of exercise like yoga or walking and eating a balanced meal before workouts can support recovery and overall hormone health.

Talk to a doctor

This article is not intended to serve as medical advice. Although a diet rich in hormone-balancing foods can significantly impact hormone health, it's essential to consult your healthcare provider if you're noticing symptoms of hormone imbalance. They can work with you to develop a comprehensive plan that may include medications and supplements alongside dietary and lifestyle adjustments.

Wrap Up

Maintaining hormone health is crucial for your overall well-being and feeling your best. Hormones influence nearly every aspect of your body, from reproductive health to appetite regulation and energy levels.

If you want to keep your hormones in check, focusing on nutritious foods like those mentioned in this list can make a difference!

I hope you found this article helpful and learned something new! I’d love to hear your thoughts, so feel free to leave a comment below or connect with me on Instagram. It truly makes my day to know that there are people out there enjoying my articles! 🙂 IG: @marialuceyrd_dietitian