Health & Fitness
Can You Balance Your Hormones With Food?
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Health & Fitness
Can You Balance Your Hormones With Food?
Hormone health has become a buzzy topic in the wellness world lately.
It’s easy to find influencers promoting diets that claim to balance your hormones and shelves full of supplements promising to optimize hormone function. Let’s break down what role your diet can actually play in your hormone health.
Can food affect hormones?
Yes! Your body relies on a steady supply of nutrients to produce hormones and support the systems that regulate them. While no single food or magic supplement can “balance” your hormones, certain dietary habits and nutrients can support your endocrine system over time.
A balanced approach that includes high-quality proteins, plenty of vegetables and fruits, whole grains, legumes, nuts and seeds can contribute significantly to overall hormone health.
Eat enough
Under-eating—whether due to dieting, disordered eating or high stress—can disrupt hormone production. Consistent, nourishing meals are key.
Maintain a balanced diet
Focus on a variety of whole foods, including fruits, vegetables, whole grains, lean proteins and healthy fats.
EAT HEALTHY FATS
Sources like olive oil, nuts, seeds, avocado and fatty fish provide the building blocks for steroid hormones such as estrogen and progesterone, while also reducing inflammation. Particularly important are omega-3 fatty acids, found in fatty fish like salmon, trout, tuna, sardines, anchovies, mackerel, etc., as well as in walnuts, flaxseeds and hemp hearts.
EAT QUALITY PROTEINS
Foods like eggs, meat, poultry and tofu supply the amino acids required for hormone synthesis.
EAT MICRONUTRIENTS
Nutrients such as zinc, selenium, magnesium and B vitamins support the function of glands like the thyroid and adrenal glands, and aid reproductive health. These come from eating a varied and balanced diet with lots of fruits and vegetables.
EAT FIBRE
A diet rich in fibre supports digestive health, helps maintain regular bowel movements and may assist in the elimination of excess hormones from the body. Whole grains, fruits, vegetables, legumes, and nuts are excellent sources of dietary fibre.
EAT PROBIOTICS
A healthy gut microbiome can influence hormone metabolism and elimination. Incorporating probiotic-rich foods, such as yogurt, kefir, sauerkraut and other fermented products, may enhance gut health, thereby indirectly supporting overall hormonal balance.
What about seed cycling?
Seed cycling is a popular practice in the wellness world that involves eating specific types of seeds during different phases of the menstrual cycle. The idea is that flax and pumpkin seeds consumed during the follicular phase (days 1 to 14 of the cycle) may help support estrogen levels, while sesame and sunflower seeds during the luteal phase (days 15 to 28) are thought to support progesterone and balance estrogen. These seeds are rich in nutrients like lignans, essential fatty acids, zinc and vitamin E—compounds that play roles in overall health and may support hormone-related processes. While many people share positive, anecdotal experiences with seed cycling, scientific research on this specific practice remains limited, and more rigorous peer-reviewed studies are needed to confirm any hormone-related effects. That said, seeds are still undeniably nutritious and offer lots of health benefits.
What about supplements like dim and maca?
Some supplements, such as diindolylmethane (DIM)—a compound found in cruciferous vegetables (e.g., broccoli, Brussels sprouts, cauliflower, cabbage)—and maca root, a Peruvian plant used traditionally to support energy and libido, are often marketed for hormone balance. While both contain bioactive compounds that may influence estrogen or other hormones, the current research is limited and inconclusive. There’s no strong evidence that these supplements can reliably “balance” hormones, and more studies are needed to understand their effects. If you’re considering supplements, it’s always best to speak with a healthcare provider first.
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