Hormonal balance in women is essential to optimize their health and well-being. Unfortunately, about 80% of females struggle with abnormal hormone levels. A healthy diet can influence hormones in women by promoting balance, thereby reducing bothersome symptoms.
This article explores specific foods that support hormone balance in women and provides examples of hormone-balancing meal plan ideas.
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Understanding Hormones and Female Health
Proper hormone balance is critical in men and women, as hormones are essential in optimizing 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 of the best ways to minimize these or other symptoms linked to hormone imbalances.
Nutritional Foundations for Hormonal Balance
Knowing which foods enhance hormones in females is critical when planning a hormone-balancing diet.
The Role of Diet in Hormonal Health
Diet impacts hormones in numerous ways, as some foods possess hormone-like properties, have hormones added to them, or contain additives or chemicals that disrupt hormones within the body. Choosing nutrient-dense foods is vital 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, affects hormonal health in females. Consuming smaller, more frequent meals throughout the day is highly beneficial to optimize the body’s metabolism. Choose from 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 support hormone balance in females; choose 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 balance hormones 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 maximizes their ability to balance hormones 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 help balance hormones 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 also help reduce inflammation and lower triglyceride levels.
3. High-fiber Foods
Eating fiber-rich foods helps 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 hormone-balancing fiber.
4. Foods Rich in Antioxidants
Research shows that nutritional antioxidants 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 maintain optimal mood, fertility, and menses.
Examples of protein-rich foods that aid in hormone balance include:
- Fish
- Shellfish
- Seafood
- Poultry
- Organic lean meat
- Legumes
- Nuts, seeds, and nut butters
- Soy-based foods
- Eggs
Protein also helps 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 balance hormones in women. Taking black cohosh, dehydroepiandrosterone (DHEA), and red clover supplements might lessen symptoms of low estrogen. However, obtain a healthcare provider’s approval before trying dietary supplements.
Foods to Avoid or Limit for Hormonal Health
Foods to limit or avoid to optimize 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, limit or avoid the following foods to maximize 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 increases the risk of endometriosis, and high-meat diets may boost breast cancer risks via hormonal pathways.
The solution is to limit 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 induces hormone disturbances, disrupting numerous hormone systems and the ability to maintain balance. This increases the risk of immune system dysfunction, reproductive deficits, bone diseases, certain cancers, heart diseases, and even behavioral disorders.
Limit or avoid alcohol. If you drink, choose red wine, which is rich in antioxidants called polyphenols.
Implementing a Hormone-balancing Diet
Use the following guidelines when implementing hormone-balancing meal plans:
Meal Planning Tips
A simple way to incorporate hormone-balancing 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 maximize 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 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).
- Limit or avoid 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-balancing 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 hormone-promoting diet and consult with a healthcare professional for personalized advice that optimizes hormone balance.
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