Hormone Health and Plant-Based Diets: What You NEED to Know
Making plant power work for you!
One thing you will never see me doing is touting a complete overhaul of your eating patterns to be full plant-based and only plant-based - but I won’t ignore the really cool benefits that come with leaning in to more plant-based foods, in more of a “plant forward” approach.
A quick backgrounder here - plant-based means foods that are plants, harvested from plants or are derived from plants. This includes a wide variety of foods, including grains, legumes, fruits, vegetables, nuts and seeds. Plant-based foods aren’t just proteins, but include any foods that meet this definition!
So how does a plant-based diet support hormone function in the human body?
Plant-based diets are naturally higher in fiber, which is essential for eliminating excess estrogen from the body. Soluble fibre can bind with estrogen, as well as excess glucose and cholesterol, and remove it via digestion and passing stool. When estrogen levels are elevated or progesterone is not adequate to counter estrogen’s effects, symptoms like extreme PMS, heavy periods, breast and chest tenderness and acne may be a challenge. Look for foods like oats, fibre-fortified breads and cereals, flaxseed and psyllium to boost your intake.
Foods like soy, flaxseeds, and legumes contain phytoestrogens—plant compounds that can mimic estrogen but have a much weaker effect. Studies show that moderate consumption of phytoestrogens may actually help “balance” estrogen levels (of interest in conditions like endometriosis and PCOS, and during the menopause transition) and may be protective against cancers including breast and prostate. Now eating these foods won’t replace estrogen but they can be part of your hormone health routines, especially if you use hormone medications!
Hormones are made from cholesterol, so consuming fats is crucial to their production. A plant-based diet that includes sources of omega-3s, such as chia seeds and walnuts, can be supportive if you’re not eating fish. If you’ve been directed to take a supplement, you can use one based in flax or algae to meet your needs. It’s also critical to not give fats the only responsibility in hormone production - without adequate overall energy intake and adequate carbohydrate intake, fats are turned into energy for survival and can’t be dedicated to hormone production as we mean them to. Undereating is bad for your hormones!
Insulin resistance, where insulin is less responsive or is produced in inadequate amounts, can impact blood sugar stability and potentially the function of other hormones such as cortisol, testosterone and estrogen. For the most part, plant foods have a lower glycemic index, meaning they don’t significantly spike blood sugar after eating them. While they don’t alter the genetics that can contribute to insulin resistance development, and they don’t replace medications designed to manage blood sugar, they can be part of your wellness toolkit!
While a plant-based diet can be incredibly supportive of hormone health, there are some big gaps to be mindful of, especially if you haven’t talked to a dietitian to determine your unique needs (which can happen if you don’t have insurance coverage, there isn’t anyone in your area or services are too costly). Where possible, I definitely recommend speaking with a provider so you can tailor your nutrition to your unique situation. Key nutrients like vitamin B12, iron, zinc and iodine may be tricky to get from plant foods, or are less bioavailable for absorption - careful planning for additional food sources is needed, or supplementation with provider support to ensure you’re taking a safe dose and monitored! We also want to support both accessibility and nutrient density - packaged and processed food options can be an incredible and easy way to support eating enough AND we can look for options with added nutrients (especially the ones that might be limited). If you can, look for farmer’s markets and sales that save on grocery costs and prioritize nutrition, but don’t kick yourself down if you need to rely on processed options to live (this includes the situations where you are still using animal proteins to get fed).
A thoughtfully planned plant-based diet can be a powerful ally for hormone health. Whether you're navigating PMS, looking to improve fertility, or simply want more energy and better mood regulation, the right plant-based choices can help you feel your best from the inside out - and the right dietitian can help you do it!
About the Creator
Emily the Period RD
Canadian Registered Dietitian with a special focus in reproductive medicine & gynecology. I write about nutrition for periods, hormones and everything in between!
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