Foods to Support and Balance Your Hormones Naturally
Hormone Health Starts in the Kitchen: Natural Ways to Restore Balance Through Nutrition
Written By: Roxane Shymkiw
I’m a firm believer that food is more than just fuel for the body—it provides information that guides everything from our sleep to how we respond to stress. The food we consume directly affects our hormones, and each time we eat, we can either support hormone balance or contribute to the stress our body feels.
Hormones act as messengers, helping to coordinate our energy, moods, sleep, focus, metabolism, and resilience. When hormones are balanced, you feel steady, clear-headed, and energetic. When they are out of sync, it can show up in everyday life, leaving you feeling tired, irritable, or struggling to get restorative sleep.
Although sleep, stress, and lifestyle habits all influence hormone balance, what we eat is one of the most powerful ways to naturally support our hormones. The way you nourish your body directly impacts how your hormones are made, used, and kept in balance. Through simple, consistent food choices, you can restore your hormonal rhythm.
Let’s take a closer look at how food impacts hormone balance and which nutrients your body needs most.
1. Blood Sugar Balance: The Foundation of Hormone Health
Balanced blood sugar is key to healthy and stable hormones. When blood sugar rises too quickly and crashes, it creates stress in the body and triggers the release of cortisol and insulin that can throw off estrogen and progesterone.
Foods that support steady blood sugar:
- Protein helps to keep energy and blood sugar stable by slowing the absorption of glucose. (eggs, fish, legumes, tofu)
- Healthy fats keep you feeling full and satisfied, reducing cravings. (avocado, extra virgin olive oil, nuts and seeds)
- Fibre keeps blood sugar and digestion balanced. (oats, quinoa, brown rice)
Quick tip: Keep blood sugar balanced by eating regular meals that include protein, healthy fats, and fibre.
2. Healthy Fats: The Building Blocks of Hormones
Healthy fats and cholesterol are the building blocks of hormones like estrogen, progesterone, testosterone, and cortisol. They are necessary to absorb fat-soluble vitamins (vitamins A, D, E, & K) that are used in hormone production.
Foods that support building hormones:
- Omega-3 fatty acids calm inflammation, which can interfere with hormone regulation, balance blood sugar and stress hormones, and boost the production of mood hormones. (salmon, chia seeds, flaxseed, walnuts)
- Monounsaturated fats support adrenal health and balance cortisol. (avocado, olive oil, almonds)
- Cholesterol-rich foods provide the building materials for hormones. (eggs, pasture-raised meats, full-fat dairy, shellfish)
3. Fibre and Detox Support: Clearing Out Excess Hormones
Your liver and gut play an essential role in keeping your hormones balanced. The liver helps to process and break down hormones once they have done their job, while the gut makes sure excess hormones are properly eliminated. If either system isn’t working properly, hormones can build up and recirculate, leading to symptoms like bloating, PMS, and mood changes. By supporting the body with foods that support gut and liver health, your body can clear what it no longer needs, reduce inflammation, and maintain hormonal balance.
Foods that support detox:
- Cruciferous vegetables support the liver in breaking down and eliminating excess estrogen. (broccoli, cauliflower, cabbage, kale)
- Fibre-rich foods bind to excess hormones and aid in their elimination. (leafy greens, legumes, berries, apples, nuts and seeds, whole grains)
- Fermented foods contain probiotics that populate and increase gut microbiome diversity, essential to metabolize excess hormones and produce mood-regulating neurotransmitters. (sauerkraut, kimchi, kombucha, kefir)
- Prebiotic foods feed the beneficial gut bacteria, allowing them to thrive. (garlic, asparagus, green bananas, leeks)
4. Important Micronutrients
Micronutrients help your body perform countless chemical reactions, including the production and balancing of your hormones.
Hormone-supporting micronutrients:
- Magnesium supports stress, sleep, and blood sugar balance. (leafy greens, dark chocolate, pumpkin seeds)
- B vitamins play an important role in hormone production, regulation, and the body’s response to stress. (pasture-raised meat, poultry, fish, leafy greens, legumes, avocados)
- Zinc is essential for the production of many key hormones, including thyroid, reproductive, and stress hormones. (shellfish, dairy, poultry, legumes, nuts and seeds)
- Vitamin D supports the production of sex hormones and overall hormonal health. (sunshine, eggs, fatty fish)
- Selenium and iodine are important for the production of thyroid hormones. (Brazil nuts, seaweed, shellfish, grass-fed beef, chicken, eggs)
Every time you reach for something to eat, remember these hormone-nourishing tips:
Build balanced snacks and meals that include protein, healthy fats, and fibre.
Eat various colourful, antioxidant-rich fruits and vegetables.
Keep hydrated.
Support gut health with prebiotic and fermented foods.
Starting with small, consistent shifts in how you eat will make a powerful difference in how you feel. Hormones influence almost every aspect of health and well-being and are deeply connected to metabolism, energy levels, mood, sleep, and immune function. When you choose to nourish your body with nutrient-dense foods, you are giving it the support it needs to balance naturally.
If you’re feeling out of balance and not sure where to start—reach out for a free consultation at www.noshoesnutrition.com. At No Shoes Nutrition, we work with groups and individuals to help find nutrition and lifestyle strategies that will help you restore balance, energy, and calm.
References
He, S., Li. H., Yu. Z., et al. The gut microbiome and sex hormone-related diseases. Front Microbiol. 20221 Sep 28;12:711137. doi: 10.3389/fmicb.2021.711137
Shulhai AM., Rotondo R., Petraroli M., et al. The role of nutrition on thyroid function. Nutrients. 2024; 16(15):2496. doi:10.3390/nu16152496
Sun L-J., Li J-N., Nie Y-Z. Gut hormones in microbiota-gut-brain cross-talk. Chin Med J (Engl). 2020 Apr 5;133(7):826-833. doi: 10.1097/CM9.0000000000000706
