Hormonal balance in women is important for their overall health and well-being. Many women experience challenges with hormone levels. A healthy diet may influence hormones in women by promoting balance, which could help reduce bothersome symptoms.
This article explores specific foods that may support hormone balance in women and provides examples of meal plan ideas that promote hormonal health.
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Understanding Hormones and Female Health
Proper hormone balance is important for both men and women, as hormones play a role in overall health. Examples of hormones that may become unbalanced in women include estrogen, progesterone, androgens, thyroid hormones, cortisol, and insulin.
Common signs and symptoms of hormone imbalances in women include:
- Weight gain (or weight loss)
- Fatigue
- Thinning hair
- Changes in heartbeat
- Constipation or diarrhea
- Tingling or numbness
- High cholesterol
- Depression and anxiety
- Cold or heat intolerance
- Skin changes
- Extreme thirst
- Frequent urination
- Low sex drive
- Vaginal atrophy
- Vaginal dryness
- Acne
- Heavy or irregular periods
- Excess body hair (hirsutism)
- Infertility
- Hot flashes
Eating a healthy diet is one way to help manage these or other symptoms linked to hormone imbalances.
Nutritional Foundations for Hormonal Balance
Knowing which foods may enhance hormones in females is helpful when planning a diet that supports hormonal health.
The Role of Diet in Hormonal Health
Diet can impact hormones in various ways, as some foods possess hormone-like properties, have hormones added to them, or contain additives or chemicals that may disrupt hormones within the body. Choosing nutrient-dense foods is important for maintaining hormonal equilibrium in women (and in men).
Macronutrients and Hormonal Balance
Consuming the right balance of macronutrients, including carbohydrates, fats, and protein, and the quality and timing of macronutrient intake, can affect hormonal health in females. Consuming smaller, more frequent meals throughout the day may be beneficial to support the body’s metabolism. Consider including the following nutrient-dense macronutrient food groups:
- Carbohydrates: whole grains, fruits, vegetables, nuts, seeds, avocados, and legumes
- Protein: chicken, fish, eggs, tofu, seitan, veggie burgers, nuts, seeds, nut butter, legumes, and plant-based dairy equivalents — such as plant milk
- Fats: olive oil, flaxseed oil, pumpkin seed oil, fish oil, nuts, seeds, nut butters, and avocados
Aim to fill half of each plate of food with vegetables and/or fruits and the other half with whole grains and protein foods. Add nutritious fats to each meal and drink plenty of water.
6 Key Foods That Support Hormonal Balance in Females
The following foods may support hormone balance in females; consider including an array of these nutritious foods in your diet daily:
1. Phytoestrogen-Rich Foods
While research on phytoestrogen’s effects on hormones shows varying results, some studies report relief in menopausal symptoms, such as hot flashes, in women. Examples of phytoestrogen-rich foods that may help support hormone balance in females include:
- Soy: tofu, soybeans, soy milk, miso, and tempeh
- Nuts and seeds: peanuts, flax seeds, sunflower seeds, sesame seeds, pistachios, and almonds.
- Fruits: pears, apples, prunes, plums, peaches, strawberries, blueberries, cranberries, and raspberries
- Vegetables: sprouts, cabbage, broccoli, zucchini, carrots, green beans, collard greens, spinach, green peas, garlic, winter squash, and onions.
- Legumes: kidney beans, pinto beans, navy beans, soybeans, chickpeas, and lentils
- Whole grains: wheat bran, rye bran, barley, oats, and cereal grains
- Bean sprouts
- Coumestans from red clover
- Hops
- Coffee
- Black and green teas
- Virgin olive oil
These choices are whole, natural foods free from additives, which may help support hormone balance in women.
2. Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids make up membranes in cells in the body that produce hormones, which is why foods rich in these essential nutrients may help support hormone balance in females. Examples of food sources of omega-3 fatty acids include:
- Fatty fish: tuna, salmon, sardines, herring, mackerel, anchovy, whitefish, halibut, and trout
- Nuts and seeds: walnuts, chia seeds, and flaxseeds
- Oils: flaxseed oil, canola oil, and soybean oil
- Soybeans
Omega-3 fatty acids may also help reduce inflammation and support healthy triglyceride levels.
3. High-fiber Foods
Eating fiber-rich foods may help improve insulin sensitivity to support healthy female hormone balance. Examples of foods high in fiber include:
- Fruits
- Vegetables
- Whole grains
- Avocados
- Nuts and seeds
- Legumes
Nearly all plant-based foods (except plant oils) are a source of fiber, which may help support hormone balance.
4. Foods Rich in Antioxidants
Research suggests that nutritional antioxidants may protect against adrenal hormone imbalance-linked oxidative stress and hold promise as therapeutic approaches targeting hormone-dysregulation disorders.
Examples of foods rich in antioxidants, such as vitamin E, vitamin C, carotenoids, zinc, selenium, coenzyme Q10, polyphenols, phenolic compounds, selenium, manganese, and probiotics, include:
- Fruits: dark berries, citrus fruits, cantaloupe, grapes, grapefruit, honeydew, kiwi, peaches, lemon, papaya, apricots, watermelon, and apples
- Vegetables: spinach, kale, pumpkin, turnip, and collard greens, beet greens, Swiss chard, cauliflower, asparagus, beets, carrots, snow peas, sweet potatoes, bell peppers, tomatoes, broccoli, onions, and Brussels sprouts
- Green tea
- Dark chocolate
- Spices
- Legumes
- Healthy fats: nuts, seeds, and avocados
- Whole grains
- Fortified cereals
Plant-based foods are the most common antioxidant-rich foods, though some animal-based proteins, such as fish, shellfish, poultry, and seafood, contain zinc and selenium.
5. Protein Foods
Eat quality protein at each meal, as it provides the building blocks for female hormone production to help maintain optimal mood, fertility, and menses.
Examples of protein-rich foods that may aid in hormone balance include:
- Fish
- Shellfish
- Seafood
- Poultry
- Organic lean meat
- Legumes
- Nuts, seeds, and nut butters
- Soy-based foods
- Eggs
Protein may also help decrease hunger hormones, boost satiety, and aid in healthy weight management.
6. Dietary Supplements
When combined with a nutrient-dense diet, dietary supplements may help support hormone balance in women. Taking black cohosh, dehydroepiandrosterone (DHEA), and red clover supplements might help manage symptoms of low estrogen. However, it is important to obtain a healthcare provider’s approval before trying dietary supplements.
Foods to Avoid or Limit for Hormonal Health
Foods to consider limiting or avoiding to support hormone health in women include:
Processed Foods and Sugar
Highly processed foods and added sugar can lead to hormone fluctuations, particularly imbalances in cortisol and insulin. Therefore, consider limiting or avoiding the following foods to support hormone balance in females:
- Sodas and other sugar-sweetened drinks
- Sweets
- Desserts
- Pastries
- Refined grains
- Baked goods
- Packaged snacks
- Prepackaged meals
- Highly processed meats
- Fried foods
Choose whole, non- or minimally processed foods instead of processed foods containing dyes, preservatives, or other additives.
Dairy and High-Fat Meats
Consuming high amounts of fatty meats and dairy foods may negatively impact hormone balance. Researchers found that hormones in dairy products could increase the risk of breast and endometrial cancer in women.
Researchers also demonstrated that consuming more than two servings daily of red and processed meats may increase the risk of endometriosis, and high-meat diets may boost breast cancer risks via hormonal pathways.
Consider limiting the intake of dairy foods, choose organic varieties whenever possible, or opt for plant-based dairy alternatives instead. Limit red meat (choose lean, organic varieties if you eat it) and limit or avoid highly processed meats like ham, salami, regular bacon, hot dogs, pepperoni, and deli meats.
Alcohol
Researchers found that alcohol may induce hormone disturbances, disrupting numerous hormone systems and the ability to maintain balance. This may increase the risk of immune system dysfunction, reproductive deficits, bone diseases, certain cancers, heart diseases, and even behavioral disorders.
Consider limiting or avoiding alcohol. If you choose to drink, opt for red wine, which is rich in antioxidants called polyphenols.
Implementing a Hormone-balancing Diet
Use the following guidelines when implementing meal plans that support hormonal health:
Meal Planning Tips
A simple way to incorporate hormone-supporting foods into a daily meal plan is to choose mainly plant-based foods or follow the Mediterranean diet.
Fill half of each plate of food with vegetables and/or fruits and the other half with whole grains and protein foods like eggs, fish, seafood, chicken, tofu, veggie burgers, legumes, nuts, and seeds. Add in avocados, olive oil, and other heart-healthy fats.
Drink tea or water instead of sugar-sweetened beverages or alcohol.
Listening to Your Body
Listening to your body’s signals and adjusting dietary choices to support individualized hormonal needs is also helpful.
Choose non-processed foods whenever possible, maintain an ideal body weight, and stop eating as soon as you feel full. Consume small, frequent meals throughout the day to support your body’s metabolism, and if you feel “off,” see a healthcare provider to have your hormone levels evaluated.
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Key Takeaways
- Foods can support or disrupt hormonal balance in women, depending on what you fuel your body with.
- Foods that may support hormone balance include fruits, vegetables, whole grains, legumes, nuts, seeds, soy foods, olive oil, avocados, and healthy proteins (eggs, chicken, fish, seafood, plant milk, tofu, and other plant sources of protein).
- Consider limiting or avoiding highly processed meats, refined grains, added sugars, fried foods, prepackaged foods, and excessive alcohol. If you choose to drink in moderation, opt for red wine.
- Consider taking hormone-supporting supplements if a healthcare provider gives the okay.
- Don’t forget to also exercise regularly, maintain a healthy body weight, get enough sleep, drink a lot of water, and minimize stress.
- It’s vital to adopt a holistic approach when planning a diet that promotes hormonal health and consult with a healthcare professional for personalized advice that supports hormone balance.
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