Top 10 Foods to Support Healthy Hormone Balance

Hi, if you’re new here - I’m a Registered Dietitian with a special focus in reproductive medicine and gynecology, and I write and talk about hormones OFTEN. It wasn’t the area I pictured myself in, purely because I didn’t know it was an area I was actually able to be in. Now I’m in it and I can’t imagine being anywhere else.

Now that we’ve got an introduction out of the way, let’s have a little giggle. We’re talking about hormones again, because we know they’re important and they’re so crucial to our health and functioning. And food and nourishment can be a really cool way that we support our bodies in producing, processing and transforming hormones to feel our best and tackle the chaos of day to day life.

I’m all about food sources of nutrients that contribute positively to our hormone health, so let’s talk about my top 10 that you need in your fridge and pantry!

Avocados are an incredible source of unsaturated fats, which help to stabilize blood sugar levels and reduce inflammation throughout the body, both of which are crucial for hormone health. Rich in vitamins E and B, they also play a role in managing estrogen production and clearance, especially during perimenopause and menopause. Add slices of avocado to salads, toast, or blend into smoothies for a boost!

Fatty fish like salmon, mackerel and sardine are packed with omega-3 fatty acids, which are essential for reducing inflammation and supporting the production of cholesterol for our hormones like estrogen and progesterone. Regular consumption of fatty fish is linked to improved brain function, mood regulation, and reduced symptoms of PMS (which is a huge perk if your luteal phase feels cranky and crampy). Aim to include fatty fish in your meals 2-3 times a week to add variety to your menu.

Leafy greens like spinach, kale and swiss chard are rich in magnesium, a mineral that may help reduce cortisol levels (our stress hormone) and can ease symptoms related to PMS and menopause by contributing to muscle relaxation, including the pelvic floor and reproductive system! Leafy greens are also high in fibre, which supports detoxification of hormones via typical liver processes and bowel movement regularity. I love adding a few cubes of frozen spinach to sauteed dishes as a strategy to sneak in the nutrients and add colour to a meal!

Cruciferous vegetables (think broccoli, cauliflower and Brussels sprouts) contain compounds like sulforaphane, which support liver detoxification via sulfation and help the body break down excess estrogen. These can sometimes be a tricky food for folks as they can contribute to excess gas and may lead to uncomfortable bloating, but I always recommend starting small and testing your unique tolerance - if you don’t tolerate them at one point in time, that doesn’t mean you’re doomed to never eat them again! You can retry again in the future as the digestive system is always learning and changing.

Chia seeds are a rich source of fibre, omega-3 fatty acids, and even offer some protein. The high fibre content helps balance blood sugar levels, while omega-3s support the body’s hormone production. Chia seeds also contain lignans, which may help balance estrogen levels by acting as phytoestrogens in the body. Now I’ll be transparent - I don’t like chia seeds (or at least I don’t like them as chia seed pudding) but for those who enjoy them, try adding to smoothies, yogurts or even as a topping for salads!

Nuts and seeds are great sources of healthy fats, protein, and magnesium, all of which are important for hormone health. Walnuts and almonds, for example, are packed with omega-3s, which can support hormone levels. Pumpkin seeds are rich in zinc, a mineral that plays a crucial role in the regulation of sex hormones. I’m a big fan of adding these crunchy little things to snacks and salads to keep it interesting, or mixing with unique ingredients like popcorn and dried banana chips or pineapple for a portable trail mix.

Coconut oil contains medium-chain triglycerides (MCTs), which support the body’s ability to produce hormones - of note, coconut oil is rich in saturated fats, which can be part of hormone production but may contribute to elevated cholesterol levels over time (we like variety in fats and oils). Using coconut oil on occasion for cooking can be a great way to enhance the flavour profile of a meal, like curry or soups.

Fermented foods like kimchi, sauerkraut and kefir are rich in probiotics, which support gut health and function - and we like the digestive system to help metabolize and excrete excess hormones like estrogen and testosterone. I’ve been experimenting myself with more fermented foods to explore different cuisines, and knowing there’s a nutrition benefit on top of it feels like a huge perk!

Berries are full of antioxidants, which help reduce oxidative stress and inflammation in the body. Chronic inflammation can interfere with the body's ability to produce and regulate hormones, so antioxidant-rich foods are a must! I love purchasing frozen berry mixes to keep things interesting - pro tip: thaw a bowl of frozen berries in the fridge to add easily to yogurt parfaits in the morning, or snack on whole as you desire.

Turmeric is a powerful anti-inflammatory spice that contains curcumin, a compound shown to support liver health and hormone metabolism. It can also help lower levels of cortisol, which we love for the fight or flight response but don’t love for long-term health. Adding turmeric to curries and soups, or experimenting with beverages like golden milk lattes, can promote better hormone health and help reduce inflammation throughout the body.

We love our hormones for the cool stuff that they do, including but not limited to periods! Feeding them well keeps them functioning for our best interests and feeling more like our best selves. Happy hormone eating!