The best diet to balance your hormones

Eating these nine foods can support hormone health

By Heidi Borst | Jul. 19, 2024 Medically reviewed by Luis Bendezu, MD

Key takeaways

Hormones play a crucial role in our health, and imbalances can lead to health issues. Factors like chronic stress, obesity, and unhealthy diet can disrupt hormone homeostasis.
There’s no single “hormone-balancing diet,” but focusing on nutrient-rich whole food sources like fresh fruits and veggies, whole grains, lean proteins, and healthy fats can help manage symptoms.
Foods like cruciferous and root vegetables, leafy greens, berries, green tea, fatty fish, nuts and seeds, and probiotics can support hormone health.
Avoid foods that can worsen hormone imbalances, such as alcohol, caffeine, fried foods, saturated fats, high-GI carbs, and artificial sweeteners.

Hormones, chemical messengers produced by the body’s endocrine system, are essential to well-being. They are responsible for growth and development, metabolism, reproduction, sexual function, the sleep-wake cycle, and mood regulation. The main endocrine glands include the pituitary, thymus, thyroid, pineal, adrenal glands, and pancreas. Sex hormones are produced by the testicles in men and ovaries in women.

Hormone imbalances occur when the delicate equilibrium of hormones in the body is disrupted due to factors like chronic stress, unhealthy dietary choices, a sedentary lifestyle, obesity, and underlying medical conditions. Small changes in hormone levels (too few or too many) can have a significant impact on your health, leading to dozens of health issues.

While certain health conditions require medical intervention, what you eat can promote hormone health and help balance hormones. While there isn’t a hormone-balancing diet that can miraculously cure hormone imbalance symptoms, adopting a well-rounded and nourishing dietary approach can help minimize hormonal irregularities. Keep reading to find out what to eat—and avoid—to support your hormone function.

The best hormone-balancing diets

Although there isn’t a one-size-fits-all diet plan for people with hormonal imbalances, certain eating habits might be helpful. “Instead of following a specific meal pattern like Mediterranean, keto, or paleo diets, it’s better to concentrate on consuming nutrient-rich whole foods, which can help manage symptoms,” says Paul Daidone, MD, an internist based in Fayetteville, Arkansas.

“The first change to make in the diet of someone with a hormonal imbalance is to move toward a whole-food diet,” says Elle Bernardo RDN, LDN, head of nutrition at Health Meets Wellness in New York City. Think fresh fruits and vegetables, whole grains, legumes, nuts and seeds, lean protein sources, and healthy fats like avocado and olive oil.

There are many causes of hormonal disruption, says Dr. Daidone. They include:

Chronic stress: Extended periods of stress may lead to high cortisol levels, which affects other hormones.
Unhealthy diet: Consuming large quantities of sugar and processed foods can interfere with insulin, contributing to insulin resistance and elevated blood sugar levels.
Medical conditions: Some illnesses like Type 2 diabetes, thyroid disorders (hypothyroidism and hyperthyroidism), polycystic ovarian syndrome (PCOS), and adrenal insufficiency may cause imbalances in thyroid hormones, estrogen, androgens, and insulin, among others.
Medications: Birth control pills and hormone replacement therapy alter estrogen and progesterone levels, potentially leading to imbalances.
Environmental toxins: Substances like plastics, pesticides, personal care products, and other chemicals are known endocrine disruptors.
Aging: During menopause, women experience significant changes in their hormonal balance because they stop producing eggs every month; likewise, when men go through andropause, which is male equivalent but less severe than female menopause.

Because the body produces over 50 hormones, diet therapy targets specific hormonal imbalances and the symptoms they cause, says Bernardo.

9 foods for hormone balance

There’s no quick fix for hormonal imbalance, but the following foods are great options for supporting hormone health and reducing symptoms.

Just keep in mind that it’s preferable to choose organic fruit and vegetables when purchasing items that fall into the “dirty dozen.” Organic produce is cultivated without the use of synthetic pesticides and fertilizers, reducing the potential exposure to harmful chemicals that may disrupt hormonal balance. Buying organic varieties means minimizing exposure to substances that may interfere with your hormones.

1. Cruciferous vegetables

Crunchy veggies like broccoli, cauliflower, brussel sprouts, bok choy, turnip greens, and kale are an excellent source of sulfur-containing compounds called glucosinolates, says Bernardo. “Glucosinolates have antioxidant and anti-inflammatory properties that support systemic health and modulate the production of hormones,” she says.

2. Leafy greens

Leafy greens like spinach, kale, and Swiss chard are packed with nutrients, says Bernardo. They’re rich in iron, which is essential for the production of thyroid hormones.

Bernardo recommends eating your greens with a sprinkle of lemon juice—vitamin C increases iron bioavailability, making it easier for the body to absorb.

3. Berries

Bernardo says blackberries, blueberries, strawberries, and raspberries are high in antioxidants like vitamin C, vitamin A, and phytochemicals. The adrenal cortex, part of the adrenal gland, produces hormones like cortisol, androgens, and estrogen, she explains. Antioxidants protect against oxidative stress, which the adrenal glands are highly susceptible to, potentially minimizing hormone disruption.

4. Green tea

Green tea may improve the body’s response to insulin. In fact, a small clinical trial investigated the effect of green tea on hormonal changes among overweight and obese women with PCOS. The women drinking green tea experienced weight loss reduced fasting insulin levels, and decreased levels of free testosterone. Even so, says Bernardo, more conclusive, larger-scale research is needed.

5. Fatty fish

Fatty fish like salmon, sardines, and trout provide an excellent source of omega-3 fatty acids, specifically EPA and DHA— fats that serve as building blocks of hormone production and function, says Bernardo. What’s more, omega-3s reduce inflammation, positively impacting hormone production.

6. Whole grain carbohydrates

Bernardo says that high-fiber, whole-grain carbohydrates like quinoa, brown rice, and farro have a low glycemic index (GI), meaning they cause a slow and steady release of sugar into the bloodstream. In other words, they regulate blood glucose levels, which helps keep insulin levels in check. Additionally, a high-fiber diet improves the diversity of our beneficial gut bacteria, which strengthens the gut microbiome and supports hormone balance.

7. Root vegetables

Root vegetables like sweet potatoes, pumpkin, and butternut squash are great sources of beta carotene, which is the precursor to vitamin A in the body, says Bernardo. Vitamin A is essential for healthy thyroid function and sex hormone balance.

8. Nuts and seeds

Nuts and seeds provide healthy fats, vitamins D and E, and minerals (like selenium, iodine, zinc, and magnesium). These are essential in achieving hormonal balance. Chia seeds and flaxseeds are excellent options that are high in fiber and provide an added boost to your gut health.

9. Prebiotics and probiotics

For optimal hormone health, protecting and supporting a healthy gut microflora is essential, says Bernardo. Bananas, asparagus, almonds, oats, onions, and garlic are good sources of prebiotics. Probiotics can be found in fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha. Some proponents recommend apple cider vinegar to balance hormones—Bernardo says ACV has minimal impact on hormones but can boost your gut microbiome.

However, Bernardo emphasizes the importance of working with a healthcare provider, such as a registered dietitian, to choose the right mix of probiotics and prebiotics for your symptoms.

7 foods to avoid

“Removing processed foods and additives is one of the best ways to begin to support proper hormone balance,” says Bernardo. She explains that certain foods, like alcohol, caffeine, and saturated fats, can make imbalances worse by increasing or decreasing hormones. To keep your hormones balanced, Bernardo recommends eliminating the following hormone disruptors from your diet:

1. Caffeine

Caffeine can negatively impact your circadian rhythm, which is tightly regulated by two hormones: cortisol (the stress hormone) and melatonin (the sleep hormone). Caffeine decreases melatonin production and increases cortisol production, disrupting this delicate balance.

2. Alcohol

Chronic alcohol consumption is associated with hormonal changes that disrupt the body’s ability to achieve hormonal homeostasis on many levels, from thyroid hormones to sex hormones.

3. Fried foods & saturated fats

Fried foods and saturated fats, commonly found in fast food, processed snacks, and full-fat dairy products, can contribute to inflammation and hormonal dysfunction.

4. Processed meats

Processed meats, such as deli meats, bacon, and sausage, contain preservatives called nitrates that may interfere with hormonal regulation.

6. High-GI carbohydrates

High-glycemic index (GI) carbs, including refined sugars and white bread, can cause blood sugar spikes and disrupt hormone levels.

7. Artificial sweeteners

Artificial sweeteners, such as those in diet sodas and low-calorie snacks, can disrupt hormonal signaling and potentially worsen symptoms of hormone imbalance like insulin resistance.

Other ways to manage hormone imbalance symptoms

In addition to a healthy diet, your healthcare provider may recommend the following lifestyle changes to manage and prevent a hormonal imbalance:

Losing weight or maintaining a healthy weight.
Steaming, grilling, or baking your food to avoid cooking with unhealthy fats.
Practicing stress-management techniques.
Getting enough sleep (7-9 hours per night).
Exercising regularly.
Managing chronic health conditions with medications, if advised.
Quitting smoking.
Taking dietary supplements to address deficiencies.
Avoiding hormone-disrupting chemicals.

See a healthcare provider if you’re experiencing the following symptoms:

Changes in heartbeat
Unexplained weight gain or loss
Fatigue
Diarrhea, constipation, or changes in bowel movement frequency
Tingling or numbness in your hands
High cholesterol
Anxiety or depression
Increased sensitivity to cold or heat
Dry or thinning hair
Warm, moist skin
Dark skin in your armpit or the back/sides of your neck
Skin growths
Extreme thirst and increased urination.

Sometimes, healthcare professionals may recommend specific dietary supplements or medications to address hormone imbalances and improve your overall health. These interventions should be approached under the guidance of a healthcare provider, as they can vary depending on the individual’s specific hormonal profile and medical history.

The bottom line? The right foods can support healthy hormone function, while others can have deleterious effects. If you are experiencing symptoms of a hormonal imbalance, checking in with a healthcare provider for medical advice is crucial to ensuring the best treatment for your individual needs.