How to Balance Estrogen Through Your Diet: Pro Tips

I’m sure many of you have heard (or read!) me say this before, but…

You can’t actually “balance” your hormones.

They aren’t meant to be balanced. Hormones, of all kinds and all jobs in the body, are designed to fluctuate as part of running metabolism, the circadian rhythm and so much more. These ebbs and flows allow for various organ systems to do their jobs! Balancing hormones in a way that would cause stagnation or steady levels might actually prevent typical functions - this is how oral contraceptives work, by supplying the body with a steady level of estrogen and progesterone to prevent ovulation from occurring.

But production and function of hormones is an area that we can have some impacts in - we need to make sure there is enough of each kind to do what they need to do. The hormones that support water and sodium balance in the kidney, that allow for blood pressure management, that allow for satiety, that allow for sleep, for lactation, for menstruation and on and on!

Given I work in the area of reproductive medicine and gynecology, I have a lot of conversations with patients and clients about estrogen. It can be a big area of focus for folks trying to get pregnant, who are struggling with endometriosis and pelvic pain, and for the menopause transition where hormones of all kinds get wacky. Alongside medicine, nutrition and lifestyle can be part of the equation to keep estrogen levels adequate and functional.

What can nutrition for estrogen look like?

Phytoestrogens are plant compounds that have weak estrogen-like effects in the human body, and can bind with human estrogen receptors to prevent human estrogen from doing so (which can be part of the concern around heavy periods, endometriosis, and other health issues). The two primary types of phytoestrogens are isoflavones and lignans.

Isoflavone sources include soy products and chickpeas, and lignan sources include flaxseeds (ground is best to get their omega-3 benefit as well!) and sesame seeds. I’m a big fan of encouraging more plant-based meals to add variety, and sneaking seeds into salads and smoothies for the added fibre and fats.

Fibre is also critical for estrogen, as certain types can bind with estrogen in the digestive system and facilitate its excretion through stool. Fibre also offers the regularity benefit, keeping the bowels moving so they can do this excretion process.

Lean into whole grains (gluten-free if you’re celiac), a variety of fruits and vegetables and legumes to keep things interesting, and space fibre out over the day to avoid excess gas, bloating and discomfort. I often encourage patients and clients to go one-for-one, pairing whole grains with fruits and vegetables to get both soluble and insoluble types for digestive health.

We need all of the macronutrients for health, and fats are one area that can support hormone production - we make cholesterol, the backbone of the sex hormones, from the fats that we eat! Omega-3 fatty acids in particular offer an anti-inflammatory benefit to reduce period pain and improve cardiovascular health.

Again, variety is key - avocado, olive oil, nuts and seeds and fatty fish are incredible sources of fats. And we can’t forget that adequate carbohydrates are a prerequisite for focusing on fats. Without them, our body can’t generate enough energy and has to divert to using valuable protein, which can impact muscle mass in the long run and hinders overall hormone functioning in the body.

You’ve probably heard that you should avoid processed foods and sugar for your hormones, but this might not be as concrete as it’s promoted to be. Food processing is diverse, everything from washing apples off the tree to astronaut food is considered processing, and its job is to make food safe to eat, stable on the shelf so you can get it home in time and palatable when it’s enjoyed. Some processed foods have higher fat, salt and sugar content, which can displace other nutrients when consumed frequently and in large volumes, but saying that these foods must be eliminated or “cause” disease or dysfunction like insulin resistance would be incorrect.

Pairing these foods with other macronutrients, like protein, fibre and fats, can make them more satisfying, stabilize our blood sugar, and allow for exposures that support a healthy relationship with food. Food fears don’t serve us, mentally or physically!

Cruciferous vegetables, such as broccoli, cauliflower, kale and Brussels sprouts contain the compounds indole-3-carbinol and sulforaphane, both of which are involved in the processes of hormone detoxification and metabolism in the liver. These veggies also offer fibre and other antioxidants, which is a great thing for overall nutrient density. It’s important to know that these veggies can be gas-producing, so including them slowly and monitoring your tolerance can be helpful. If eating these causes more pain than pleasure, you can still get the benefits of fibre from other foods.

Some herbs and spices may also offer anti-inflammatory benefits, which can be a great addition to an existing adequate and varied eating pattern. Turmeric, ginger, and cinnamon are top contenders, and some data shows rosemary may be one to include regularly as well! Get creative in the kitchen to build your cooking skills and help your hormones.

Nutrition might not be the end-all-be-all strategy to improve hormone function and production, but it’s a great way to offer the nutrient density the body needs for healthy hormones and healthy everything else! Always consult with a healthcare practitioner (like me!) before making big dietary changes or taking new supplements, especially if hormone health is a concern for you!