Hoping to learn how to balance hormones? Here are 10 hormone balancing foods and how you can add them to your diet.

10 Hormone Balancing Foods to Try

I regularly get asked,  “What is the number one food I should eat for my hormone health?”.  The truth is that the answer is not as simple as this! What we eat influences our hormones by a variety of mechanisms. The macronutrients, vitamins, minerals and polyphenols in food all address functions of hormone synthesis, operation, and healthy fluctuation.

So while there isn’t one magic list of foods to balance hormones, there are strategies that you can implement to support hormonal health. Incorporating a variety of foods that provide a range of vitamins and minerals are key to supporting the optimal hormone cascade and function. Here are ten hormone balancing foods to incorporate into your diet:

1. Root Vegetables

Root vegetables are excellent sources of potassium, magnesium, copper, zinc, and phosphorus, among other micronutrients! Here we are talking ingredients like sweet potato, carrot, parsnip, celery root, turnip, and rutabaga. Both rich in minerals and quality carbohydrate root vegetables are an excellent additions for fueling parts of the hormone cascade and supporting healthy progesterone levels. 

2. Nut and seed fiber

Nuts and seeds contain selenium, magnesium, copper, zinc, calcium, iron, etc! They are also an excellent source of healthy fats & other vitamins. Ground flax meal is especially rich in ALA omega-3 fatty acids, fiber, and phytoestrogens supportive for keeping estrogen metabolism in balance and promoting healthy bowel movements. As I always say, gut health IS hormone health. 

3. High Quality Sea Salt

Sodium is vital for optimal cellular function! Choosing high quality sea salt is extremely beneficial for increasing mineral intake. Sodium has been found to a support adrenal function and stress hormone balance, helping to support symptoms like fatigue and headaches. Sodium also contributes to the production of stomach acid in the gut, important for us to be able to access nutrition form our food and support hormone health, while reducing bloat and promoting bowel regularity! 

4. High quality animal proteins

Animal products are rich in highly bioavailable amino acids (building blocks for our cells) and rich in nutrients including calcium, iron, copper, potassium, choline, zinc, and phosphorus. They are truly some of the most nutrient dense foods and I find imperative in the hormone healing journey. We are talking grass fed dairy, meats, poultry, eggs and even organ meats. Incorporating enough protein into our meals and snacks is one of the best ways to support blood sugar balance and  promote healthy insulin sensitivity! You can’t have balanced hormones without balanced blood sugar!

5. Omega-3 rich fish & shellfish

Omega-3 fatty acids play an anti-inflammatory role and are one of the most powerful hormone balancing foods. Fats are the backbone of many of our hormones, making them a critical component in our diet to support hormonal balance. Too low of cholesterol and two low of a fat diet can both be problematic in supporting a healthy hormone cascade and adequate hormone production. 

6. Bright colored fruits

Fruits are excellent sources of potassium, vitamin C, copper, zinc, and phosphorus, among other micronutrients, fiber, and antioxidants! Potassium and Vitamin C are commonly low in female diets but essential for healthy adrenal function, keeping cortisol nice and balanced, supporting strong immune function, and keeping bowels moving! Tropical fruits have gotten a bad wrap for behind “too high in sugar”, but actually can be incredible hormone balancing foods over all when eaten with blood sugar balance in mind. 

7. Cultured and Fermented foods

We are talking foods like yogurt, kefir, kimchi, sauerkraut and even fermented condiments. Eating these foods help stoke the fire of beneficial bacteria in the gut. There are lots of hormones that interact by way of our gut and it’s ability to eliminate excess hormones and also communicate messages of stress or inflammation to the rest of the body. Our gut also communicates with our brain in what we call the “gut-brain axis”. A healthy gut means healthy hormones, which means a healthy brain, too! 

8. Cruciferous vegetables

These veggies like cauliflower, Brussels sprouts, kale, cabbage and broccoli have a special compound called 3,3-Diindolylmethane and sulfurophane which helps to keep estrogen in balance. Cruciferous vegetables are also rich in sulfur compounds promoting glutathione production a powerful antioxidant that supports daily detoxification – essential for balancing hormones.

9. Bitter foods

Foods with bitter qualities like radish, turmeric, radicchio, apple cider vinegar, and arugula have so many amazing properties that can not only promote hormonal balance via our insulin response, but can also support our liver and gut health. The body has thousands of bitter receptors that when this information is provided support digestion, daily detoxification, and blood sugar balance.  

10. Herbs & spices

Not only will adding plenty of herbs and spices to your meals liven up your plate, but they can also support healthy hormones. Try adding ginger, turmeric, sumac, fenugreek and fennel seeds to your recipes. Turmeric and ginger have been both been studied and found in therapeutic doses to reduce PMS symptoms like cramping, bloating, and water retention. 

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