Eating for hormonal balance: a guide to nourish your body
Balance your hormones with food!
Want to know how foods can help you balance your hormones? I got you covered right here!
When a lot of people think about hormones they have negative ideas about how they might impact your daily life in terms of ups and downs - especially when it comes to women and menstruation, pregnancy or menopause.
The fact is that hormones are at the centre of regulating many of your body’s processes - from energy levels, mood, metabolism and reproductive health for women AND men! What you eat can have a profound effect on your hormonal health either supporting balance or contributing to imbalances. In this guide, we’ll explore foods that nourish your hormonal system and those best avoided to maintain equilibrium.
Nutrient Dense foods - the foundation of hormonal health
Healthy Fats
We know that some fats can be really detrimental to our health such as trans fats, but the truth is that the body needs a certain level of healthy fats for lots of reasons. Fats are essential building blocks for hormones and when not consuming them we can see some negative impacts for hormone production. By incorporating healthy fats you are giving the body the raw materials it requires to make your hormones.
Examples of Healthy Fats:
Avocados
Olive Oil
Coconut Oil
Nut & Seeds
Fatty Fish (think salmon & mackerel)
Grass-Fed Butter or Ghee
These fats help reduce inflammation and support hormone production.
Fibre-rich foods
Fibre is essential for detoxifying excess hormones and maintaining gut health, with gut health being the cornerstone for hormonal balance it is so important to support that gut.
Examples of Fibre Rich Foods:
Broccoli
Kale
Brussels Sprouts
Legumes
Chia Seeds
Flaxseeds
Berries
Apples
Fibre aids in eliminating excess estrogen and keeping blood sugar stable, which is key for balanced insulin and cortisol levels.
Protein for stability
Just like fats, proteins are raw materials for making certain hormones and making sure that you have all 9 of the essential amino acids is crucial for hormone regulation.
Examples of protein sources:
Pasture-raised Poultry
Grass-fed Beef
Eggs
Quinoa
Lentils
Adequate protein intake ensures your body has the amino acids it needs to repair tissues and synthesize hormones!
Foods to Avoid for Hormonal Balance
Refined Sugars
Why to avoid: High sugar intake causes blood sugar spikes and crashes, which can disrupt insulin and cortisol levels. Over time, this can contribute to hormonal imbalances and inflammation.
Hidden sources: Processed snacks, sugary drinks, and many "health" bars or cereals.
Highly Processed Foods
Why to avoid: These foods often contain artificial additives, unhealthy fats, and preservatives that can act as endocrine disruptors (disrupting hormones).
Examples: Fast food, packaged snacks, and frozen meals.
Alcohol
Why to avoid: Alcohol can strain the liver, which is responsible for metabolizing and detoxifying hormones. Regular consumption can interfere with estrogen balance.
Conventional Dairy and Meat
Why to avoid: These can contain added hormones and antibiotics, which may disrupt your natural hormonal balance. Opt for grass-fed, pasture-raised, hormone-free options when possible.
Trans Fats
Why to avoid: Found in fried foods and some baked goods, trans fats increase inflammation and can interfere with hormone production.
don’t over complicate it!
Eating for hormonal balance can be overwhelming but there is really no need to make it complicated. Focus on whole-foods that are nutrient dense and are going to give you the nutrients that you need to synthesize hormones and keep them well regulated. Reducing the amount of processed and inflammatory foods you’ll be supporting your hormones and your overall health.
Consistency is key, small mindful changes can lead to big changes over time. Think about one thing you could change this week - you don’t need to overhaul your entire diet overnight - that’s not practical or sustainable.
If you need help I am here for you - book a discovery call to see how we can work together to bring you manageable sustainable tools that help you get your health on track.
