When your hormones are balanced, life flows pretty smoothly. However, when there's imbalance, you may feel out of sorts, disconnected, and, at times, pretty uncomfortable. Our hormones regulate many essential functions such as metabolism, mood, sleep, and libido. During the menopause transition, these imbalances become more pronounced, leading to a wide range of symptoms that, for some of us, may disrupt daily life.

Nutrition offers a powerful way to support your body’s hormones through life’s changes. In this article, we’ll explore 12 hormone-balancing foods that every woman should consider incorporating into her diet. Whether you’re navigating perimenopause or postmenopause, these foods can help you maintain a healthier, more balanced you.

 

1. Avocado

Avocados are not just a creamy, delicious addition to your meals; they are also a powerhouse of nutrients that support hormonal health.

How do avocados support hormone balance?

Avocados are rich in monounsaturated fats, which are essential for hormone production, especially for sex hormones like estrogen and progesterone. They also contain B vitamins, Vitamin E, and potassium, all of which play a role in maintaining overall hormonal balance. The healthy fats in avocados also help stabilise blood sugar levels, which is crucial for preventing insulin resistance—a common issue that can disrupt hormone levels.

2. Leafy Greens (e.g., Spinach, Kale)

Leafy greens like spinach and kale are nutrient-dense and play an important role in supporting hormone balance, particularly by reducing stress and supporting detoxification.

How do leafy greens support hormone balance?

These greens are packed with magnesium, a mineral that helps lower cortisol levels, the body’s primary stress hormone. High cortisol levels can disrupt other hormones, so keeping cortisol in check is vital if we want to feel calmer and more balanced. Additionally, the fiber in leafy greens supports healthy digestion and helps eliminate excess hormones from the body, particularly estrogen, reducing the risk of estrogen dominance.

3. Flaxseeds

Flaxseeds are tiny seeds with with impressive hormone-balancing properties, especially for estrogen.

How do flaxseeds support hormone balance?

Flaxseeds are one of the richest sources of lignans, plant compounds that your body converts into phytoestrogens with estrogenic properties. These lignans help regulate estrogen levels by binding to estrogen receptors, either mimicking or blocking the hormone as needed. This can be particularly helpful for women during perimenopause, when estrogen levels can fluctuate wildly. Flaxseeds are also an excellent source of omega-3 fatty acids—essential fats that our bodies can’t produce on their own—and high in fiber, which aids in eliminating excess estrogen through the digestive system. This study involving 140 women with menopause symptoms found that those who added flaxseed to their diet for three months experienced fewer symptoms.

4. Salmon

Salmon is a fatty fish rich in omega-3 fatty acids, which are essential for reducing inflammation and supporting hormone production.

How does salmon support hormone balance?

Omega-3 fatty acids found in salmon help reduce inflammation in the body, which can disrupt hormone production and balance. These fats are also needed for the production of hormones that manage stress, such as cortisol and adrenaline. Additionally, omega-3s support brain health and enhance mood, which can help ease emotional swings and other symptoms many women experience during perimenopause and menopause.

5. Ginger

Ginger is a powerful root with anti-inflammatory properties that support overall hormonal health by reducing stress on the body.

How does ginger support hormone balance?

Ginger helps to lower inflammation, which is a key factor in hormonal imbalances. It also supports adrenal function by reducing cortisol levels, helping to keep stress in check. Additionally, ginger aids in digestion and helps to regulate blood sugar levels, both of which are important for maintaining balanced hormone levels.

6. Berries (e.g., Blueberries, Raspberries)

Berries are rich in antioxidants and Vitamin C, making them excellent for supporting adrenal health and hormone balance.

How do berries support hormone balance?

The high antioxidant content in berries helps protect the body from oxidative stress, which can negatively impact hormone production and balance. Vitamin C, found abundantly in berries, is essential for adrenal gland function, supporting the production of stress hormones like cortisol. By stabilising cortisol levels, berries can help prevent hormonal imbalances caused by chronic stress, which many women experience during menopause their menopause journey.

7. Nuts and Seeds (e.g., Almonds, Walnuts, Brazil Nuts, Pumpkin Seeds)

Nuts and seeds provide a wide range of nutrients that are essential for hormone production and balance, making them an important part of a hormone-friendly diet.

How do nuts and seeds support hormone balance?

Nuts and seeds are rich in healthy fats, magnesium, selenium, and zinc. These nutrients are needed for the production of hormones like progesterone and thyroid hormones. For instance, selenium, found in Brazil nuts, supports thyroid health, which is key to maintaining overall hormonal balance. Zinc, found in pumpkin seeds, is essential for supporting progesterone levels, maintaining adequate levels can help manage symptoms and support overall hormonal balance.

8. Eggs

Eggs are a complete source of protein and provide essential nutrients that are fundamental for hormone production.

How do eggs support hormone balance?

Eggs contain cholesterol, which is a precursor to all steroid hormones, including estrogen, progesterone, and testosterone. They are also rich in Vitamin D, which plays a significant role in hormone regulation, particularly in maintaining balanced levels of sex hormones. Additionally, the high-quality protein in eggs supports muscle maintenance and overall metabolic health, which is needed  for hormone balance.

9. Turmeric

Turmeric is a spice known for its potent anti-inflammatory effects, which can positively influence hormone balance.

How does turmeric support hormone balance?

The active compound in turmeric, curcumin, has powerful anti-inflammatory properties that help reduce inflammation in the body, a common contributor to hormone imbalances. Curcumin also supports liver function, which is essential for the detoxification of excess hormones, particularly estrogen. By promoting healthy liver function, turmeric aids in maintaining a balanced hormonal environment.

10. Cruciferous Vegetables

Broccoli, kale, cauliflower, bussels sprouts and other cruciferous vegetables are excellent for supporting estrogen metabolism and detoxification.

How do cruciferous vegetables support hormone balance?

Cruciferous vegetables like broccoli contain a compound called indole-3-carbinol (I3C), which supports the liver in metabolising estrogen and helps to detoxify excess estrogen from the body. This is particularly beneficial for women experiencing estrogen dominance (when you have too much estrogen in relation to progesterone), which can occur during perimenopause. The high fiber content in these vegetables also supports digestive health and helps in the elimination of toxins, further promoting hormonal balance.

11. Sweet Potatoes

Sweet potatoes are a nutrient-dense carbohydrate source that helps regulate blood sugar levels, which is essential for keeping hormones balanced.

How do sweet potates support hormone balance?

Sweet potatoes are rich in beta-carotene, a precursor to Vitamin A, which plays a key role in hormone production, particularly for progesterone. Their high fiber content also aids in stabilising blood sugar levels, helping prevent insulin resistance, which often leads to hormonal imbalances. Additionally, sweet potatoes provide antioxidants that reduce inflammation, further supporting a balanced hormonal environment.

12. Quinoa

Quinoa is a complete protein and complex carbohydrate that supports balanced energy levels and hormone production.

How does quinoa support hormone balance? 

Quinoa is one of the few plant-based foods that contain all nine essential amino acids, making it a complete protein. Adequate protein intake is important for hormone synthesis (the process by which the body produces hormones), especially for sex hormones like estrogen and testosterone. Quinoa’s complex carbohydrates provide steady energy, which helps maintain stable blood sugar levels and hormone regulation. Its magnesium content also supports adrenal health, reducing stress hormone levels like cortisol.

 

Supplements for hormone balance

Supporting your hormones can be as simple as adding the right supplements to your routine. By incorporating herbal actives, adaptogens, and key vitamins and minerals into a well-balanced diet, you can enhance your body’s natural ability to maintain hormonal equilibrium and reduce and relieve many menopause symptoms. Our Foundation supplement, taken daily, supports healthy hormone balance, reduces stress, and boosts your immune system. Pair with other supplements from our range for tailored symptom support and faster relief.