The 8 Best Foods for Balancing Hormones
Keeping your hormones happy and healthy can be a daunting process, but fortunately there are plenty of foods for balancing hormones. While we tend to overlook our hormones (at least I used to!), they play a key role in our sleep, reproductive health, mood regulation, and metabolism function. Aka, they’re super important.
While various factors can impact hormonal balance, such as stress and genetics, eating a healthy, nutrient-rich diet can significantly help hormone regulation. So while the below foods are not a cure-all, they can certainly help get your hormones back on track.
But first, what can make our hormones imbalanced?
Before we dive into what foods can help us naturally balance our hormones, it’s super important to recognize why our hormones may be imbalanced in the first place. As I mentioned above various factors can impact hormone balance such as:
- Thyroid Issues
- Stress
- Disordered Eating
- Hormonal Birth Control
- Poor Sleep
As you start to incorporate more hormone-healthy foods into your diet, make sure you’re also exercising, getting enough sleep, and taking measures to de-stress.
And with that, make sure to keep reading to explore some of the best foods for balancing hormones.
FOOD GROUPS FOR HEALTHY HORMONES
Healthy Fats
Including healthy fats into your diet is super important for hormone production, as well as regulation. Specifically, Omega-3 fatty acids support brain health and hormone production as well as reduce inflammation. And, monounsaturated fats can also help promote hormone balance by keeping your blood glucose and insulin levels stable.
Examples of healthy fats include:
- Nuts
- Seeds
- Plant Oils
- Avocado
Recipes that incorporate healthy fats:
Seeds
Along with healthy fats, seeds are another hormonal powerhouse! They’re packed with nutrients and rich in Omega-3 fatty acids, which aids in reducing inflammation. Plus, seeds such as flaxseeds, chia seeds, and hemp seeds contain lignans. Lignans are a type of phytoestrogen that can help regulate estrogen in the body. During times of hormone fluctuations, they can help support hormone balance.
Seeds are also a great source of fiber, which helps stabilizes blood sugar. For these reasons, seed cycling is a common practice to help balance your cycle. If you’re curious what seed cycling is you can read my guide on it here. It involves eating different seeds during different parts of your cycle to help regulate your hormones.
Examples of seeds:
- Flaxseeds
- Chia Seeds
- Pumpkin Seeds
- Sunflower Seeds
- Chia Seeds
- Sesame Seeds
Recipes that incorporate seeds:
Cruciferous Vegetables
Due to their composition of nutrients and bioactive compounds, cruciferous vegetables can help balance hormones. Cruciferous vegetables actually support the elimination of excess estrogen from the body, which can be especially beneficial for women experiencing estrogen dominance. These vegetables contain glucosinolates, which are converted into compounds called isothiocyanates when chewed. Isothiocyanates then breakdown estrogen into less potent forms, helping eliminate excess estrogen.
Cruciferous vegetables also have anti-inflammatory properties and are rich in fiber, vitamins and minerals, which contribute to overall hormone health.
Examples of cruciferous vegetables:
- Arugula
- Broccoli
- Cauliflower
- Brussels Sprouts
- Cabbage
Recipes with cruciferous vegetables:
Fiber-Rich Foods
Consuming fiber-rich foods helps regulate blood sugar levels and reduce cortisol levels. Why is this important? Because this supports the stability of insulin which is a hormone that effects your metabolism and weight management.
Examples of high-fiber foods:
- Lentils
- Broccoli
- Oats
- Apples
- Chickpeas
- Kidney Beans
Recipes with fiber-rich foods:
Adaptogenic Herbs
Adaptogens are herbs, roots, and other plant substances that can help the body deal with stress, anxiety, and fatigue. Because these herbs can be beneficial to reclaiming balance, they can be useful when balancing hormones. Adaptogens like Ashwagandha can boost fertility and reduce inflammation.
P.S. Before purchasing any adaptogens, make sure they don’t interact with any current medicine you’re taking.
Adaptogens for hormone health:
- Ashwagandha
- Maca Root
- Reishi Mushroom
- Holy Basil
Recipes with adaptogens:
Prebiotic & Probiotic Foods
Prebiotics and probiotics play an important role in hormonal balance by supporting your gut microbiome. Because the microbiota in the gut influences the metabolism and excretion of hormones, such as estrogen, having a healthy gut can ensure optimal levels in the body.
Additionally, the gut interacts with the brain, which influences hormonal regulation, mood, and stress response. By keeping your gut healthy and happy, you’re also helping your hormone metabolism, nutrient absorption, and inflammation management.
Examples of prebiotics:
- Apples
- Bananas
- Garlic
Examples of probiotics:
- Fermented vegetables
- Kefir
- Yogurt
Recipes with prebiotics and/or probiotics:
Fermented Foods
Similar to above, fermented foods are beneficial for gut health. Since gut health is closely linked to hormonal health, incorporating fermented foods into your diet can be useful. Having a healthy gut microbiome not only supports hormone regulation, but can also contribute to overall well-being.
Examples of fermented foods:
- Sauerkraut
- Kimchi
- Kefir
- Miso
- Kombucha
Recipes with fermented food:
Protein Sources
Eating high-quality protein provides your body with the necessary amino acids that are needed to produce certain hormones, like estrogen and insulin. Thus, it’s important to eat a diet with sufficient amounts of protein for hormone synthesis and maintenance.
Examples of plant-based protein sources:
- Pea Protein
- Lentils
- Nuts
- Seeds
High-protein recipes:
By incorporating more healthy, nutrient-dense foods into your diet you can take a proactive approach to supporting your hormones.
And, make sure to implement other hormone healthy practices into your lifestyle as well. Getting adequate sleep, exercising, and implementing stress reduction techniques will all help keep your hormones happy.
Have any other foods for balancing hormones? Let me know in the comments section below.
P.S. If you have specific concerns about your hormones or any underlying health conditions, please consult with a healthcare professional for personalized guidance.
