Do you have brain fog, feel tired, struggle to sleep through the night, or notice your mood shifts in an instant?
If this sounds familiar, you’re not alone – these are common symptoms of a hormonal imbalance. And we’re right there with you! It seems like everyone we know is coming out of the woodwork these days with some kind of hormone-related issues. In fact, people frequently ask us about the best foods to support hormone health, so today we’re sharing our top research-backed foods to balance hormones.
Hormone health is commonly overlooked but has a huge impact on how your body functions. This is an especially big problem when it comes to women’s hormones. If you’re a fellow woman, you’re probably no stranger to doctors downplaying your uncomfortable symptoms like painful periods, chronic fatigue, brain fog, mood swings, insomnia, anxiety, hot flashes, and even skin and hair problems.
And we know “hormone health” sounds pretty generic. What hormones are specifically talking about here? You’d be surprised to know that hormone health doesn’t just mean sex hormones (although sex hormones like testosterone, progesterone, and estrogen are important!).
We’re talking the whole shebang, including insulin – the hormone (yes, hormone!) which helps our bodies regulate blood sugar and use carbohydrates for energy – leptin and ghrelin which affect hunger and fullness cues in our bodies, and thyroid hormones which affect pretty much every bodily process including your metabolism, reproductive health, and heart rate. Even just one of these hormones being off-balance can make you feel pretty terrible.
But above all, the main factors of hormone-healthy foods are fiber, healthy fats (especially omega-3s!), antioxidants, and protein.
So if a food isn’t featured on this list but it contains any of the above, it’s likely an ally on your journey toward hormone health!
But now, on to the list:
The 10 Best Foods to Balance Hormones
1) Broccoli: Cruciferous veggies like broccoli (also cabbage, kale, and radishes to name a few others) contain a special compound called sulforaphane. This compound helps your body break down and detox excess estrogen.
2) Avocado: The healthy fats found in foods like avocado are essential for sex hormone production and function. They also help your body absorb fat-soluble vitamins (like vitamin D) that also promote a healthy hormone balance. And as an added bonus, they help balance your blood sugar and provide an added boost of fiber to help estrogen detox.
3) Parsley (fresh): Parsley has phytoestrogens that help menstrual health, fertility, and help reduce the uncomfortable side effects of menopause like hot flashes. It’s also a great herb for supporting liver health and boosting antioxidants.
4) Salmon: this fatty fish is rich in protein and omega-3s. Protein is crucial for producing certain hormones like insulin, leptin, and ghrelin. Omega-3 fats are important for reducing inflammation, balancing blood sugar, and supporting sex hormone production. This makes them especially great for menopause and PMS symptoms. Make sure you source quality, mercury- and microplastic-free fish from vendors like Seatopia.
5) Ground flaxseeds: Flaxseeds are great sources of fiber, omega-3s, and lignans. Lignans are a phytoestrogen that helps naturally balance estrogen levels (including helping to detox used estrogen!). We love adding ground flaxseeds to our smoothies to keep our digestion regular and our gut microbes happy.
6) Turmeric (fresh or capsule form): Turmeric is well-known for the compound curcumin, which is a favorite for its incredible anti-inflammatory effect. But this compound is also great for promoting a healthy hormone balance, especially in folks with hormone-based conditions like PCOS and endometriosis.
7) Rosemary (fresh or capsule form): Rosemary leaves or extract are popular in hormone health supplements. They’re helpful for estrogen detox and contain powerful antioxidants that help fight inflammation.
8) Lentils: Legumes like lentils are a huge help for hormone health. They’re high in detox-promoting fiber, have lots of protein, and contain B vitamins and magnesium, which are important for balanced hormones.
9) Brazil Nuts: These fatty nuts are a potent source of selenium, magnesium, and zinc. All three of these minerals support thyroid health and hormone production, insulin sensitivity, and keep testosterone at healthy levels. Did you know that just one Brazil nut contains almost your entire daily recommended intake of selenium! Eating two nuts a day is as effective as taking a supplement.
10) Ginger (fresh, capsule, or tea): Our favorite spicy root isn’t just great for digestion – it also contains flavonoids and phytoestrogens that help balance estrogen levels.
With love and healthy hormones,
Jo
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