Hormone Balancing Diet: Foods to Eat & Avoid for Hormone Health

All humans have an endocrine system, sometimes called the hormone system.

It’s a robust communication network that helps several biological systems (digestive, cardiovascular, reproductive, etc.) communicate and function.

The endocrine system has three essential parts: glands for hormone production, the hormones themselves, and receptors to receive and respond to specific hormones—similar to a lock and key mechanism.

Sometimes, hormone levels become imbalanced (too low or too high) due to changes in health, environment, stress levels, or other unknown reasons. 

Making lifestyle and nutrition changes, alongside other evidence-based practices like starting medication, may help you balance your hormones and support overall health. 

Keep reading to learn more about the link between nutrition and hormones, and try adding some of our delicious food recommendations to your weekly meal plan. 

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Does Diet Impact Hormone Balance?

Dietary patterns, including food choices and eating behaviors, may impact hormone function, but it’s unclear if they cause a hormone imbalance.  

For example, research suggests that people who eat ultra-processed foods (cakes, cookies, french fries, frozen dinners, fast food, etc.) can experience inflammation, potentially impacting hormone function. 

However, usually, several factors (not just diet) affect your hormone levels and could interact to create an imbalance. These can include: 

• Unmanaged chronic stress levels. 
• Reduced sleep or poor sleep quality. 
• A sedentary lifestyle. 
• Presence of other illnesses, health conditions, or infections. 
• Weight changes, specifically obesity. 
• Natural aging. 

To support overall health and balanced hormone levels, you should work with your healthcare team to determine the root cause of the imbalance.

Then, you can make targeted nutrition changes under the guidance of a registered dietitian. 

The Role of Diet in Hormone Balance 

Immediately after eating, some hormones are involved with digestion and aid with blood sugar control, hunger and fullness cues, and gut function. 

Below is a closer look at the link between different nutrients and hormones. 

Macronutrients and Hormones

Macronutrients, carbohydrates, proteins, and fats provide energy (calories), and we must eat them in large amounts to function. 

In addition to providing energy and essential nutrients, macronutrients can affect your hormone response.  

Carbohydrates 

Carbohydrates digest into glucose (sugars), your body’s preferred energy source. 

When blood sugar levels rise after eating, your insulin hormone helps transport sugar molecules into your muscles and other tissues that need energy. 

Other hormones linked to carbohydrate intake may include glucagon (which helps regulate blood sugar levels) and leptin (which signals satiety after eating)—although more data is needed to understand this mechanism.   

Protein

Proteins are the building blocks for many tissues in the body. When digested into amino acids, they offer structural support to peptide hormones. These are made by your endocrine glands and support growth, reproduction, metabolism, appetite, and stress.  

Fat 

Dietary fat helps your body absorb fat-soluble vitamins and contributes to lipid-based hormones called steroid hormones, which are made in the adrenal glands and gonads.

These include sex hormones and cortisol.

Use our free macro calculator to find your recommended macronutrient ranges.

Micronutrients for Hormonal Health

Micronutrients, which include vitamins and minerals, are available in food and beverages.

They’re essential for maintaining overall health and also help the body produce hormones.  

Most people can satisfy their micronutrient requirements by eating nutritionally balanced meals, although sometimes a supplement is necessary. 

If you’re concerned about your micronutrient levels or dietary intake, ask your dietitian to review your diet. 

Best Foods for Maintaining Hormonal Function 

Whole, nutrient-dense foods are recommended for overall health, which may support hormone function. Eat more foods that contain healthy fats, fiber, lean protein, antioxidants, and other vitamins and minerals. 

Healthy Fats 

Unsaturated fats are considered healthy, including monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). 

They’re found in: 

• Plant-based oils, like canola, olive, sunflower, avocado, etc. 
• Avocados. 
• Nuts. 
• Seeds. 
• Fatty fish, such as salmon, trout, herring, and mackerel. 

High-Fiber Foods 

Fiber is an indigestible carbohydrate that supports heart health, cancer prevention, stable blood sugar levels, regular bowel movements, and nourishing probiotic bacteria in the gut. ‍

Fiber-rich foods include:

• Fruits.
• Vegetables. 
• Whole grains. 
• Nuts. 
• Seeds.

Lean Proteins  

Lean proteins are available from animal and plant sources. Examples include: 

• Beans (kidney, chickpea, black, white, soy, etc.)
• Soybeans, tofu, and tempeh. 
• Poultry, such as chicken or turkey.  
• Fish. 
• Seafood. 
• Extra-lean ground meat. 
• Tenderloin cut of beef or pork. 
• Eggs. 
• Low-fat Greek yogurt and cottage cheese.

Phytoestrogen-Rich Foods 

A phytoestrogen is a plant-based molecule that may positively impact hormone function. Its structure and functionality are similar to human estrogen, but its effects are “diluted” since it’s a weaker molecule. 

Some studies suggest that age and life stage can affect the benefits of dietary phytoestrogens. 

For example, pregnant women experienced improved insulin metabolism, and postmenopausal women experienced benefits in cardiovascular health biomarkers and glycemic control. However, premenopausal women didn’t experience significant benefits after eating phytoestrogen-rich foods. 

Dietary sources of phytoestrogens include:

• Soy. 
• Fruits. 
• Vegetables. 
• Tea. 

Foods to Avoid for Hormone Balance 

You can enjoy many foods in moderation.

However, below are examples of foods and beverages you may want to eat less frequently to better support overall health and hormone function. 

Highly Processed Foods 

There are a few different food processing levels, but ultra-processed foods typically contain high amounts of salt, fat, and sugar, with low levels of vitamins, minerals, and fiber. Examples of these foods include: 

• Instant ramen soups. 
• Frozen dinners. 
• Fried foods like onion rings, chicken wings, french fries, chips, donuts, etc. 
• Sodas. 
• Cookies, cakes, chocolates, and candies. 
• Bacon, sausages, and hot dogs. 

Many of these foods can be recreated at home using leaner cooking techniques.

For example, you can bake a sweet potato until crispy or use your air fryer instead of frying potatoes. 

Excessive Alcohol Intake  

Alcoholic beverages include wine, spirits, hard liquors, and beer.

Although these beverages have been consumed for thousands of years, current research demonstrates that excessive drinking can increase your risk of chronic liver diseases, cancers, and poor gut health.

There may be a link between alcohol intake and decreased reproductive hormones, although researchers found it difficult to control other factors that could influence outcomes. 

Added Sugars 

Added sugars are sweetening agents used to flavor food and beverage products.

They are in several products, including flavored yogurts, breakfast cereals, desserts, sauces, and cups of tea or coffee.  

You can tell if a product has added sugars by reviewing the nutritional label and ingredients. Many of these terms are sugars:

• Sucrose. 
• Honey. 
• Maple syrup. 
• Brown sugar. 
• High fructose corn syrup. 
• Corn sweetener. 
• Malt sugar. 
• Molasses. 
• Raw sugar. 
• Fruit juice concentrates. 

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Lifestyle Factors for Hormonal Health 

Other evidence-based strategies to improve hormone health include completing physical activity.

If you don’t like going to the gym, consider signing up for an aqua fitness or dance class. 

Some research suggests that being active also contributes to better cortisol regulation (stress hormone) and sleep quality.

‍Sleep is vital for overall health and hormone function. 

Managing stress is another pivotal area of hormone health. If left unaddressed, chronic stress decreases immune function, disturbs sleeping patterns, and may influence dietary choices.

All of these factors may compound and contribute to hormone dysfunction. 

Additionally, quitting smoking is recommended because nicotine and other ingredients in cigarettes can negatively affect your overall health and may affect your reproductive hormones.  

Contact your dietitian or healthcare team for more individualized recommendations. 

When to Consult a Medical Provider About Your Hormones

If you have concerns about your general health or hormone levels, consult your healthcare team as soon as possible. 

Some hormone conditions have particular symptoms, which a healthcare provider should review with you.

Try our free quiz to learn more: Do I have a hormone imbalance? 

The results aren’t intended to replace medical care but can give you better insight into your symptoms and suggest possible next steps. 

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Takeaway

Several health factors contribute to healthy hormone levels. If you feel like something is off, contact your healthcare team to be formally assessed. 

If they diagnose an endocrine condition, they may recommend lifestyle changes and medications to help balance your hormones.  

How a Dietitian Can Help

A registered dietitian is a nutrition expert and licensed healthcare professional.

They provide comprehensive nutrition counseling to help you achieve your health goals, including balancing your hormones. 

Find a dietitian who accepts insurance through Nourish.